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Hello! I read that crunches are a bad idea with osteoperosis. Since this is really the only exercise I have done in the past I am a bit at a loss as to what other exercise would be effective for toning my abdominal area. Any suggestions?
Thanks!
Maureen
Maureen, please don't do any forward flexions or twists (crunches/touching toes). If you Search Mother Goose and Sara Meeks, you will find information on exercise.
Hi Maureen:
As a personal trainer I can tell you that crunches are just about useless. Lots of hype and TV ads surround it but strong abdominals by themselves do nothing to improve your health, fitness or bone strength.
Core exercises are much better because they strengthen both the abdominals and lower back muscles simultaneously. When you lift something the core is always involved. A weak core places additional strain on the back and vertebral structures.
If by saying “toning” you mean make smaller or reduce excess body fat around the middle, then dietary changes are the only activity that will effectively do that for you. Remember, you cannot spot reduce body parts with specific exercises.
Hope this helps.
Woody McMahon
Reston/Herndon Osteoporosis Support Group Leader
I've been using a manual gadget called AbWerks by Nordic Track. Probably isn't made any more. It allows abdominal exercise with arm and leg muscle as well, and allows you to press your torso down into a footprint. So at 63, I have strong, tight abdominals (I also use light weights and the treadmill.) Where's the best place to look for core exercises?
I had an appointment with the Physio. that the Consultant who arranged for me to have Forteo recommended. The exercises she wrote down for me are as follows:-
Daily exercises - start with 5 of each and increase to 20 of each every day.
(1) Lying on your back, knees bent, feet flat, lift bottom off the bed, hold for 5 seconds and lower slowly. . . a jerky lowering signifies weak muscles.
(2) Lying on your back, knees bent, feet flat, flatten lumbar curve and tighten abdominal muscles. Hold for 5 seconds and then arch back away.
(3) Lying on your back, knees bent, feet flat, hug one knee to chest and tuck chin in, hold 5 seconds, repeat with other knee.
(4) Standing, feet apart hands on hips, arch back and hold for 3 seconds.
Hi Maureen, I have been going to Super Slow Resistance Training for 5 months. It was developed in 1982 by Ken Hutchins at the University of Florida for older women with osteoporosis. It has helped me very much to build up my stomach muscles plus my arms and legs. I had 4 fractures 4 years ago in my pelvis and took Forteo for 2 years. The strength training has been very benificial. I feel and look better.
Thank you all for your responses!
Man, glad to know the ab lounger is ok, thanks!
Maureen,
I have started going to a PT for exercises. She is helping me strengthen my core muscles. The exercises are ismetric in nature to first strengthen my lower abdominal muscles. I have just started but already feel like I am doing something positive. I would suggest a visit ot a PT if possible.
to a1b2c3:
If one has spinal stenosis, the arching is contraindicated.
Lucy Buckley aka Mother Goose
Getting the message out that abdominal crunches, sit ups, straight leg raising, knee-to-chest and similar-type exercises are contraindicated for persons with known osteoporosis has been a very hard thing to do and I'm glad to see this discussion that begins to take another slant.
A research study reported in 1990 that looked at 8 different abdominal exercises for core strengthening concluded that the abdominal crunch was the LEAST effective exercise. I literally cheered when I saw this--now, 20 years later, we are still discussing it. It takes a long time to get this information disemminated, I guess.
Knee-to-chest has been known to cause rib fractures; straight leg raising has been clinically reported to cause lumbar compression fractures, and I have seen, and know many therapists who have also seen, severe compression fractures from forward flexing exercises. There are other, better, safer ways to improve strength in the abdominals.
I have a simple way to begin the process:
1. Stand, with your feet under your hips and pointing straight ahead. Pretend that you are 2" taller than you think, or have been told, you are. Press your feet into the floor as you do this. This simple, postural correction exercise triggers your postural muscles, among which are the lower abdominals.
2. Lie on your back, hips and knees bent, with as little support as possible. Place one hand under your low back to feel the arch in that area. Other hand over belly button. Keeping the hand on the belly button still, draw the belly button toward your lower back WITHOUT flattening your back. Hold 3-5 seconds and release. Repeat several times. This will target your rectus abdominis muscle. DO NOT FLATTEN YOUR BACK--that is a pelvic tilt, flexes the lumbar spine and not necessary or recommended for abdominal strengthening.
Remember that your abdominals, along with your entire body, do not work in isolation from other muscles and structures in your body. Paying attention to body alignment during daily activities will also help with general strengthening.
I'd like to know what Super Slow Strengthening is and how it targets the abdominals and also What is an Ab Lounger?
Sara Meeks
So, Sara, 2 and 3 that the physio told me to do are actually harmful?
Sara
Could you be more specific when you talk about leg raises-do you mean as part of an abdominal exercise? Also, I thought your back was supposed to be flat as opposed to arched while doing abdominal work-is that wrong? And aren't you doing a pelvic tilt when you perform the bridge movement? Thanks for your feedback.
Marion
Oakside:
Yes, potentially harmful and don't do anything to strengthen your back extensors which is what people with osteoporosis (and others) really need.
Marion:
The back should be in neutral, which is slightly arched, when doing abdominal strengthening or just about anything else. Straight leg raises are--lying on your back and raising one or two legs straight in the air. There have been clinical reports of lumbar fractures with this exercise. Most eople should definitely not lift both legs together--too much back strain.
I prefer a bridging exercise keeping the lumbar spine in neutral.
Hope this information is helpful even if it is contrary to what you might have heard.
Sara Meeks
Not sure if I jumped in too late. I am a PT who does follow a lot of the precautions mentioned above in regards to flexion exercises in treating clients with osteoporosis.
My biggest frustration comes in treating those with osteoporosis and lumbar stenosis. These folks often get great relief from a knee to chest exercise in therapy.
So...if this is not safe...what can we do to help these folks centralize symptoms.
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