انجام ورزش های زیر به بیمارانی که پوکی استخوان دارند توصیه میگردد:
POSTURAL STABILITY
STRENGTH & BALANCE
Home Exercise Programme
Safety
Ensure that the chair you use is sturdy and stable or use a more sturdy support such as the kitchen worktop or breakfast table if your instructor/therapist recommends this. Wear comfortable clothes and supportive footwear.
Prepare a space and have your exercise band and a glass of water (for afterwards) ready before you start.
While exercising, if you experience chest pain, dizziness or severe shortness of breath, stop immediately and contact your GP (or call an ambulance if you feel very unwell and your symptoms do not go away when you stop exercising).
If you experience pain in your joints or muscles, stop, check your position and try again. If the pain persists, seek advice from your Postural Stability Instructor. However, feeling your muscles working or slight muscle soreness the next day after exercise is normal and shows that the exercises are working.
Breathe normally throughout and enjoy yourself.
Aim to do these exercises twice per week in addition to your exercise class.
If you are using this booklet without attending a supervised exercise session, consult your GP to check it is suitable for you
Warm Up Exercises
Always begin with a warm up to prepare your body for the main exercises.
There are 4 warm up exercises.
Complete them all if you are doing your exercises in one session.
If you decide to spread your exercises over the day do the March warm up exercise before you move on to do your strength, balance or stretch exercises
March
Stand (or sit) tall-
Hold the back (or sides) of the chair-
March with control-
Build to a rhythm that is comfortable for you-
Continue for 1-2 minutes-
Shoulder Circles
Stand (or sit) tall with your arms at your sides-
Lift both shoulders up to your ears, draw them back then press them down-
Repeat slowly 5 times-
Ankle Loosener
Stand side on to (or sit tall at the front of) the chair-
Pull up tall-
Hold the back (or sides) of the chair-
Place the heel of one foot on the floor then lift it and put the toes down on the same spot-
Repeat 5 times on each leg-
Spine Twists
Stand (or sit) very tall with your feet hip width apart
Fold your arms across your chest
Twist your upper body and head to the right keeping your hips forwards
Repeat on the opposite side
Repeat 5 times
Main Exercises
There are 10 exercises in this section
Complete them all
Aim to do them twice per week on top of your exercise class and walks
If you choose to do the exercises throughout the day, do a little march first to warm yourself up and prepare for exercise
The first 6 exercises are to help improve your balance
Heel Raises
Stand tall holding a sturdy chair, table or the sink
Raise your heels taking your weight over your big toe
Hold for a second
Lower your heels with control
Repeat 10 times
Toe Walk
Stand tall and side on to your support
Raise your heels (weight over big toe as before) then take 10 small steps forwards
Bring your feet together then lower your heels with control
Toe Raises
Stand tall holding your support
Raise your toes taking your weight back into your heels without sticking your bottom out
Hold for a second
Lower your toes with control
Repeat 10 times
Heel Walk
Stand tall and side on to your support
Raise your toes without sticking your bottom out then take 10 small steps forwards
Lower your toes with control
Repeat in the other direction
Side Steps
Stand tall facing your support
Take a sideways step keeping the hips forward and the knees soft
Repeat side to side 10 times, building to a comfortable rhythm
Flamingo Swings
Stand tall and side on to your support
Swing the leg furthest from the chair forwards and back with control
Perform 10 swings
Repeat on the other leg
Main Exercises & Continued
The following 4 exercises are to help improve your bone and muscle strength
Sit to Stand
Sit tall near the front of the chair
Place your feet slightly back
Lean forwards slightly
Stand up (using your hands on the chair if needed)
Step back until your legs touch the chair then slowly lower your bottom back into the chair
Repeat 10 times
Upper Back Strengthener
Hold the band with your palms facing upwards and your wrists straight
Pull your hands apart then draw the band towards your hips and squeeze your shoulder blades together
Hold for a slow count of 5 whilst breathing normally
Release, then repeat 7 more times
Strengthener Thigh Outer
Sit tall near the front of the chair with your feet and knees touching then wrap the band around your legs (keeping the band as flat as possible)
Take your feet and knees back to hip width apart
Push your knees outwards, keeping your feet flat on the floor and hold for a slow count of 5
Release, then repeat 7 more times
Thigh Strengthener
Sit tall at the front of your chair
Place the band under the ball of one foot and grasp it with both hands at knee level
Lift your foot just off the floor then pull your hands to your hips
Now press your heel away from you until your leg is straight and your heel is just off the floor
Hold for a slow count of 5 then return to the starting position
Repeat 6-8 times on each leg
Ending the Session
Finish by marching at a relaxed pace for 1-2 minutes then perform all of the following stretches
Chest Stretch
Sit tall away from the back of the chair
Reach behind with both arms and grasp the chair back
Press your chest upwards and forwards until you feel the stretch across your chest
Hold for 10-20 seconds
Back of Thigh Stretch
Make sure you are right at the front of the chair
Straighten one leg placing the heel on the floor
Place both hands on the other leg then sit really tall
Lean forwards with a straight back until you feel the stretch in the back of your thigh
Hold for 10-20 seconds
Repeat on the other leg
Calf Stretch
Stand behind the chair holding on with both hands
Step back with one leg and press the heel down
Check that both feet face directly forwards
Feel the stretch in your calf
Hold for 10-20 seconds
Repeat on the other leg
Finished
Well done! You have finished your exercises for today
Try to do these home exercises three times per week. Set a day and a time aside for another session now
Balance Progression
Once you are performing the balance exercises with confidence on a regular basis, you should aim to GRADUALLY reduce the amount of hand support you use
This can be done by releasing your little fingers to see if you can still maintain your balance. The next step is to release your ring fingers and when you have mastered this, your middle fingers so that you are now balancing by supporting only with your index fingers. Make sure you master balancing at each stage before progressing to the next
Sit Less
We now know that long periods of sitting, like watching the television all evening, are not good for our health. The more we sit, the more likely we are to get thicker around the waist, develop diabetes, become less mobile and have a low mood
People who get up more regularly and break up long periods of sitting (every 1 – 2 hours at least) are more mobile and healthy
Tips to break up long periods of sitting
Stand up after a few chapters of your book
Remain standing while the kettle boils
Do one of the standing exercises in this booklet
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