Osteoporosis Exercise Program

BEST Program at Gym - 2 times a week - XpressLine - 8-10am M-F, 5-8pm M-F, 9-11am Sat-Sun

Cardio warm-up - elliptical trainer 10 minutes.

Strength Training - Exercises 1-6 from BEST Exercise Workout

   Contracting - breathe out John Pat

Seated Row - floor 2 90/100                  100/110

Smith Squat - floor 2 30/40                                  30/40

Lat Pull-down - #76 - floor 2 90/100 110/120

Standing Military Press - floor 2 45/45 45/45

Leg Press - Nautilus #1 - 190/210 190/210

Back Extension - Nautilus #?? - settings 3 8 90/100 90/100

Hip Adduction - Nautilus #45 - setting 3 60 60

Hip Abduction - Nautilus #46 - setting 6 65/70 65/70

Cardio-weightbearing activity (10 minutes) - treadmill, arc trainer. Could be walking, stepping, uphill walking, weighted walking, walk/jog circuit, or walk/jog interval treadmill circuits.
Small muscle exercises (5 minutes) - Could be theraband, physioball, and abdominal exercises.
1. Neck isometrics - Front, Back, Left, Right Side near Forehead, Left, Right Side above Ear. Hold each 30 seconds.
2. Wrist curls - 25lb, 12 reps, 1 set. Reverse wrist curls - 15lb, 12 reps, 1 set. On alternate days.
Cool-down/stretching and balance (2-5 minutes)
1. Neck, Upper Back, and Shoulder Stretch - Stand with knees straight, but not locked. Clasp hands in front, rotate hands so that palms face floor. Raise arms (with elbows straight) to chest height. Press arms away from your body and feel stretch in neck, upper back, and shoulders. Hold for 30 seconds. Don't curve or arch back.
2. Chest and Arm Stretch - from CDC Growing Stronger - Stand, clasp hands behind back, retract shoulders, raise arms, hold 30 seconds.
3. Hamstring/calf Stretch - Stand, bend forward at hip, keeping legs straight without locking knees. Rest hands on chair (or table), elbows slightly bent. Should feel pull in back of upper and lower legs. Hold 30 seconds. If easy, bend elbows more, or rest forearms on chair.
4. Quadriceps Stretch - Stand, hold support with left hand. Bend right leg back and grab right ankle with right hand until thigh is perpendicular to the floor. Hold 30 seconds. Repeat with other leg. Don't lock supporting knee.

BEST Program at Home - once a week

Warm-up
1. Walk 10 minutes, or
2. Step ups, lunges

Training

Contracting - breathe out Pat

Seated row with short bar* 44/55/66

Regular dead lift with short bar* 33/44/55

Standing military press (free weight, weight on bar) 5/5/5

Stiff legged dead lift with short bar* 22/33/33

Half squat with handle bar** 11/22/33

Calf raise with 2x4, handlebar (low as possible) 33/44

* Extension bar in bottom hole, 1 extension bar hole visible.

** Extension bar in bottom hole, 5 extension bar holes visible.

Cool-down
1. Neck, Upper Back, and Shoulder Stretch - hands in front
2. Chest and Arm Stretch - from CDC Growing Stronger - hands in back
3. Hamstring/calf Stretch
4. Quadriceps Stretch
5. Aligning lower back, neck, or shoulders & chest (page 180)

CDC/Rusk Program at Home - three times a week. (See http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf)
1. Reverse arm curl - stand, with arms at side, palms facing downward, holding barbell. Curl the barbell upward to your shoulders as you count to 2. Slowly return to starting position as you count to 4. Repeat 10x. Do 2 sets.
2. Forward Hip Raise (From CDC, p52) - stand near a support (chair) to use if you lose your balance, but try not to use it. Keep your left leg straight. Slowly lift your left leg forward as you count 2. Pause. Slowly lower your left leg back to the floor as you count to 4. Repeat 10x with left leg and 10x with right leg for 1 set. Do 2 sets. Add ankle weights as necessary.
3. Shoulder Press - Stand. Press back of shoulders backward. Hold 5 seconds. Repeat 10x. Do 2 sets.
4. Side Hip Raise - stand as for Forward Hip Raise. Keep your left leg straight. Slowly lift your left leg to the side as you count 2. Pause. Slowly lower your left leg back to the floor as you count to 4. Repeat 10x with left leg and 10x with right leg for 1 set. Do 2 sets.
5. Head Press - Stand, with back on wall, feet 18� from wall. Keep chin in neutral position. Press back of head backward. Head and neck move as one unit, with no rotation. Think of avoiding kiss from a tipsy Aunt Nelly. Hold 5 seconds. Repeat 10x. Do 2 sets.
6. Backward Hip Raise - stand as for Forward Hip Raise. Keep your left leg straight. Slowly lift your left leg backward as you count 2. Pause. Slowly lower your left leg back to the floor as you count to 4. Repeat 10x with left leg and 10x with right leg for 1 set. Do 2 sets.
7. Elbow Press - Stand. Interlace fingers; place hands behind head. Press elbows backward and outward. Hold 5 seconds. Repeat 10x. Do 2 sets.
8. Toe Stands (From CDC, p 40) (To strengthen calves for jumping) - either:
  1. Two-legged - stand on stair step with back of feet extending off of step (shoulder-width apart). Let back of feet drop. Push up on balls of feet as you count to 4. Hold this position for 2-4 seconds. Slowly return to starting position as you count to 4. Repeat 10x. Do 2 sets.
  2. Calf raise - use weight machine with handlebar and 2x4 - stand on 2x4 with back of feet extending off, grab handlebar. Let back of feet drop. Push up on ball of foot as you count to 4. Hold this position for 2-4 seconds. Slowly return to starting position as you count to 4. Repeat 10x. Do 2 sets. Weight 44/55.
9. Angels in the Snow - Stand, (arms extended, by your sides) palms facing each other. Move arms out to side, then to full overhead position (scoring point after touchdown). Lengthen your arms, hold momentarily. Then return arms to your sides. Repeat 10x. Do 2 sets.
Jumps - twice a day, 5 days a week
1. Types of Jumps
  1. Vertical
    1. Stand, jump straight up, bend knees, land on front of feet. Do 1 set of 10 jumps. Pause 30 seconds, do another set of 10 jumps.
  2. Forward/backward
    1. Stand, jump forward, bend knees, land on front of feet. Do 1 set of 10 jumps. Pause 30 seconds, do another set of 10 jumps, jumping backward.
  3. Sideward
    1. Stand, jump to your left side, bend knees, land on front of feet. Do 1 set of 10 jumps. Pause 30 seconds, do another set of 10 jumps, jumping to your right side.
  4. Left Diagonal
    1. Stand, jump forward and to your left side, making a 45� angle. Bend knees, land on front of feet. Do 1 set of 10 jumps. Pause 30 seconds, do another set of 10 jumps, jumping backward and to your right side.
  5. Right Diagonal
    1. Similar to Left Diagonal jump, but interchange left and right.
2. Intensity - may be increased by progressing through:
  1. Wearing athletic shoes, stocking feet, then bare feet.
  2. Carpeted floor, bare wood floor, then concrete floor
  3. Swinging arms to jump higher
  4. Landing on flat foot, with knees bent.
3. Number of Sessions and Sets
  1. Do two sessions per day, spaced by 8 hours (based on animal studies referenced in the
    American College of Sports Medicine - www.acsm.org Position Stand on "Physical Activity and Bone Health". See www.patlyons.com/links/Osteoporosis.htm)
  2. In each session, do two sets of 10 repetitions, spaced by 30-60 seconds.

(This page was last edited on January 25, 2012 .)