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Postural Correction Exercises


Posture Correctional Exercise can be divided into two categories:-

1. For Upper body

2. For Lowe Body

Posture Correctional Exercise For UPPER BODY:

1. Over & backs using towel or a band: start with a wider grip & as a part of progression narrow the grip. With the use of this exercise, hunchback posture can be improved by lengthening and opening up the shortened chest and shoulder muscles.

2. Cobra Pose. if you go joint by joint, the entire body is almost totally reversed in this stretch position compared to a usual sitting posture, making it one of the best workouts for better posture.

3. Wall Angel.: Your upper back's postural muscles are triggered by wall angels, helping to keep your shoulders back. Your chest, spinal, and trunk muscles are lengthened and strengthened as a result of their labour. Additionally, in order to maintain a neutral posture, your trunk needs to be stabilised by your core muscles.

4. Chin tuck exercise: One of the most important exercises for maintaining good posture is keeping the head level with the spine by performing chin tucks. Chin tucks can enhance the strength, flexibility, and functionality of the neck when performed on a regular basis and with the right form.

5. Rowing: The muscles in the upper, lower, and shoulder regions get a great workout when rowing.

Posture Correctional Exercise For LOWER BODY:

1. Bridging

2. Plank

3. Side Plank

4. Posterior/ Anterior Pelvic Tilt : depending upon the correction required

4. Bird Dog Exercise


Osteoporosis is a medical disorder that causes weak and fragile bones by causing bone tissue to deteriorate and lose bone mass. The Greek word for "osteoporosis" literally translates to "porous bones." It is a progressive condition that renders bones more prone to breaking even from slight trauma or stress.

Remodelling is the process through which bone tissue continuously breaks down and is rebuilt in a healthy body. However, osteoporosis patients have an imbalance between bone creation and resorption, which results in a net loss of bone mass. As a result, bones lose density and become more porous and brittle.

Osteoporosis is most common in older persons, especially women after menopause, though it can also affect men and younger people.
  • Ageing population, particularly in postmenopausal women
  • Gender: female
  • Osteoporosis runs in the family
  • Low body mass index (BMI) or weight
  • Lack of regular exercise or leading a sedentary lifestyle
  • Nutritional deficiencies, such as insufficient calcium and vitamin D consumption
  • Smoking cigarettes
  • Excessive alcoholic beverage use
  • Long-term usage of specific drugs (such as corticosteroids and anticonvulsants)
  • Some medical diseases, like hyperthyroidism, celiac disease, or rheumatoid arthritis
  • Hormonal imbalances, such as low amounts of oestrogen in women or low levels of testosterone in males
  • previous history of bone loss or fractures
Osteoporosis is frequently described as a "silent disease" since it frequently advances without warning until a fracture happens. Hip, wrist, and spine fractures are frequent sites for osteoporosis-related fractures.
Bone density testing is often used to diagnose osteoporosis.
Osteoporosis management and treatment heavily rely on physiotherapy. It seeks to boost functional abilities, lower the risk of fractures, and improve overall bone health. The following are some essential elements of physiotherapy for osteoporosis treatment:
1. Exercise Prescription: A physiotherapist will create a customised exercise programme for the client, taking into account the client's age, degree of fitness, and particular needs related to bone health. The average exercise programme consists of:
  • Exercises that involve weight bearing place stress on the bones and encourage bone growth. Walking, jogging, dancing, stair climbing, and trekking are a few examples.
  • Resistance training: Exercises that target particular muscle groups and build strength, balance, and posture by utilising resistance bands, weights, or machines. The danger of falls and fractures can be decreased as a result, protecting the bones.
  • Exercises for Core Stability and Balance: These exercises concentrate on strengthening and stabilising the core, which is essential for maintaining excellent posture and avoiding falls.
2. Body mechanics and posture correction: A physiotherapist can offer advice on preserving good posture and body mechanics during daily activities. Reduced stress on the bones and joints due to proper alignment and body mechanics can improve overall bone health.
3. Osteoporosis raises the risk of falls and consequent fractures, thus fall prevention is important. A physiotherapist can evaluate a person's fall risk factors and offer techniques to reduce that risk. This may entail teaching appropriate recovery methods after a fall as well as gait and balance training.
4. Monitoring and Progress: Regular monitoring by a physiotherapist enables modifications to the training programme depending on personal progress, guaranteeing optimal progression and resolving any worries or restrictions.
Exercises to be Avoided in Osteoporosis 
Although exercise is typically good for those with osteoporosis, some routines may increase the risk of injury or fracture. Exercises that entail extensive bending, twisting, or high-impact motions that put too much strain on the spine or other sensitive regions should be avoided. These exercises should be avoided or modified:
1. High Impact Activities: 
  • Jumping: Jumping exercises, such jumping jacks, high-impact aerobics, or jumping rope, can exert a lot of stress on the bones and raise the risk of fractures.
  • Running: Running puts more strain on the spine and raises the chance of compression fractures, instead try fast walking.
2. Spine flexion exercise:
  • Traditional sit-ups and crunches entail repeatedly bending the spine forward, which raises the possibility of vertebral fractures. Alternative workouts, including planks or modified abdominal exercises, can strengthen the core without undue strain on the spine.
  • Activities that entail touching your toes when you are sitting or standing might put pressure on your spine. Instead, concentrate on spinal extension and upright posture-promoting activities.
3. Rotational or Twisting exercises:
  • Excessive Twisting of the spine during exercises, such as full twists used in yoga or certain rotational motions used in sports, can cause the vertebrae to become strained. Reduce the range of motion for certain workouts or stay away from them entirely.
  • Tennis or golf strokes can cause back discomfort if they include jarring, repeated twisting actions. It's crucial to use good technique and take into account changes to reduce stress on the spine.
4. Exercises with forward bending:
  • Heavy Weightlifting: Compression fractures are more likely to occur when heavy weightlifting is done improperly, especially when accompanied with forward bending. Put your attention on workouts and lesser weights that encourage good alignment and posture.
  • Exercises like barbell squats and deadlifts that place large weights on the spine should be performed cautiously or reduced under the supervision of a certified practitioner.
Sports and activities to be avoided 
Certain sports or hobbies may increase the risk of fractures, falls, or undue stress on the bones. Prior to engaging in any sport or activity, it's critical to take into account your unique health situation, your bone health, and to speak with a healthcare provider. The following sports and activities should either be avoided or undertaken with caution:
1. Sports involving twisting activities
  • Tennis
  • Golf
  • Soccer
  • Basketball 
  • Volleyball
2. Activities involving repetitive vibrations or jarring movements 
  • Horse-back riding
  • Dirt bike or off road biking
  • Snow mobile 
3. High Risk activities that may cause fall or trauma
  • Snowboarding or Skiing
  • Skating
  • Ice hockey
It's crucial to remember that this is not a comprehensive list and that every person's situation will be different. Modifications or safety precautions could in certain situations make it possible to engage in particular activities safely. To assess your unique condition and decide whether sports or activities are suitable for you, always seek the advice of a trained sports medicine specialist or your healthcare provider.

Consider lower-impact and safer activities like walking, swimming, low-impact aerobics, or tai chi as an alternative to fully forgoing physical exercise. These activities offer advantages for cardiovascular health, strength, balance, and overall well-being while lowering the chance of injury or fractures.

Remember, keeping an active lifestyle while also safeguarding your bones and general health is the key.
  • Walking is a weight-bearing activity with mild impact that promotes bone growth and enhances cardiovascular fitness. The majority of the week, aim for a 30-minute brisk stroll. Walking can increase bone mineral density (BMD) and lower the incidence of fractures in postmenopausal women who have osteoporosis, according to studies. [1][2]
  • Stair Climbing: As a weight-bearing workout, climbing stairs works the leg muscles and stresses the bones. Start with a comfortable amount of stairs and use handrails for help if necessary. BMD has been shown to improve and fracture risk to decrease with stair climbing. [6][7]
  • Squats are a kind of resistance training where you stand with your feet shoulder-width apart and progressively lower your body as if you were regaining a chair-like position. Return to standing while keeping your knees in line with your toes. Squats target the thighs, hips, and other lower-body muscles. Resistance training, particularly squats, improved BMD at the lumbar spine and femoral neck in postmenopausal women, according to a comprehensive review and meta-analysis. [8]
  • Modified Push-ups: Begin by executing push-ups with your hands on a higher platform, such a wall or countertop, then work your way down to doing them on the ground. Push-ups that have been modified work the triceps, shoulders and chest. In older persons with osteoporosis, resistance training, which includes modified push-ups, has been demonstrated to increase muscular strength and bone health. [11][12]
  • Planks help strengthen the core and improve posture, which lowers the chance of falls and fractures. In postmenopausal women with osteoporosis, core strengthening activities have been proven to enhance balance, functional performance, and postural control. [14][15]
  • Lunges: Step forward with one leg to begin a lunge, then lower yourself until both knees are bent at a 90-degree angle. Return to the starting position and switch legs. The quadriceps, hamstrings, and glutes are strengthened with lunges. Lunges and other resistance workouts have been demonstrated to increase muscle strength and BMD in postmenopausal women with osteoporosis. [9][10]
3. Exercise for Balance & flexibility 
  • Exercises for Standing Balance: Start with standing on one leg for a brief period of time. As your balance improves, progressively extend the time. For an additional challenge, consider standing heel-to-toe or doing balancing drills while closing your eyes. In older individuals, especially those with osteoporosis, balance exercises have been found to enhance postural stability and lower the risk of falling. [16][17]
  • Yoga and Tai Chi blend flexibility, balance, and low-impact workouts to improve strength. These exercises encourage stability, relaxation, and body awareness. Yoga and Tai Chi have been shown in several trials to improve postmenopausal women with osteoporosis' BMD, balance, muscle strength, and functional results. [18][19][20]
  • Stretching: Mild stretching activities increase joint range of motion and flexibility. Concentrate on large muscular groups such the upper back, hamstrings, quadriceps, and calves. Exercises that involve stretching have been shown to increase older persons' flexibility, joint function, and overall physical performance. [21][22]

It's crucial to remember that the choice and progression of workouts should be tailored to the unique requirements and capacities of each person. The best results in controlling osteoporosis will be achieved by working with a competent physiotherapist or exercise expert to ensure workouts are completed properly and efficiently.


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