hip exercises

• By SherriBetz
• Posted March 11, 2008 at 1:30 am
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There are no guarantees that exercises will build your bone density but there are some great exercises you can do to strenghten the hip. Single leg stance balance work like going up on one toe doing heel raises, Single leg knee bends, standing hip abduction, extension and flexion with therabands around the ankles. Squats, lunges, stair climing are all great exercises requiring minimal props. Prone hip extension like superman position or the Pilates Swimming exercise is great for the spine and hip. Pilates apparatus work on the Wunda chair and the reformer are also excellent for hip strengthening! If you have more specific questions, visit http://www.therapilates.com and contact me directly if you like.

You would need to discuss medications with your doctor.

Sherri Betz, PT

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• By MotherGoose
• Posted March 12, 2008 at 7:19 am
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The easiest and most effective exercise for hip muscles (or rather the bones of the hip) is any weight-bearing execcise. (OF course, the other bones in your legs and your back are also stimulated). Now, I mean bearing one's weight on one's feet to stimulate bone formation. Allowing gravity to stimulate bone formation. Walking, dancing, jogging, exercises done whoile on one's feet.
No fancy machines required !
Since we are seldom walking around on our hands, we need the resistance-type of exercise, such as lifting free weights, using theraband, and pushing and pulling against resistance to stimulate bone formation in the bones of our upper extremities.
Keeping good posture as we exercise is KEY to proper technique. Exercises done incorrectly -- not only are they ineffective, BUT also may be damaging!
Lucy Buckley PT

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• By sdivas
• Posted March 12, 2008 at 11:11 am
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May I suggest using the Search in the above brown banner for Books --- then again for Videos. It's important to have an evaulation with a physical therapist that has the knowledge of bone loss and/or fitness instructor with the knowledge of bone loss, but I understand there may not be access in many communities. Because I think many people tend to turn to books and videos, I've posted a list of books/videos that are in my personal collection. Some are very basic and some are more challenging. Hope this helps.

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• By ileend
• Posted March 20, 2008 at 8:27 pm
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I need some clarification from Sherri Betz on hip exercise please. You posted this Mar 11. What exactly is prone hip extension- like superman or Pilates Swimming exercise? I would try these but don't know the terms. Thanks Ileen

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• By MotherGoose
• Posted March 26, 2008 at 5:03 pm
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Prone hip extension ---is lying face down and lifting your leg up straight from the hip -- not too far -- you'll feel it in your butt! Lower and repeat with the other leg. Repeat about 10x each leg or less if your performance starts to flag.
BUT -- far easier and more effective:
Take a good walk -- standing tall and striding along with your arms swinging in rhythm. This is weight-bearing exercise -- the feet are striking the ground, stimulating the bones in your trunk and back. Good for your posture and heart and lungs -- so you get more bang for your buck with this activity than lying on the floor exercising one muscle at a time.
Lucy Buckley PT

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• By Sandman713
• Posted April 9, 2008 at 4:05 pm
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Anybody do yoga? There are quite a few positions that are weight bearing.

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• By alanmoca
• Posted April 9, 2008 at 5:53 pm
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i do yoga. which exercises do you mean? you can refer to them by their yoga name.

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• By Blues
• Posted April 10, 2008 at 4:25 pm
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Real Age has exercises in the Osteoporosis section that might want to check out here is the link:
http://www.realage.com/health_guides/Osteoporosis/topics/content.asp?member Id=&cbr=&topic=17

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