The Perfect Mother’s Day Present
Stephen V. Rapposelli, PT, OCS
This year, mother’s day is on the 14th of May. Being
one day before my birthday, my Mom will be getting 2 bouquets
of flowers. She will also be learning about osteoporosis,
as May is also Osteoporosis awareness month. What is the connection
between mothers and fragile bones? The answer is that is affects
women more than men, and especially women over 50 years old.
Rather than telling you boring facts, let’s concentrate
on what you can do for your mom this month to begin to minimize
the risk.
TIP #1 - Get a bone density test from your
doctor.
The biggest risk with osteoporosis is falling. If you have
brittle bones and fall, you are more likely to break something.
If you are older, and have other medical problems, this can
have disastrous effects. The ability to maintain and keep
your balance directly affects the quality of your life.
TIP #2 - Get a balance assessment from your
physical therapist.
I know that you read the ‘health research’ story
in last months News Journal health section. In it, a recent
study showed that weight- bearing and resistance training
resulted in stronger bones in girls. In a recent issue of
TIME magazine, Andrew Wiel, MD, wrote that women who wanted
to take a preventative approach to osteoporosis should eat
a proper diet and perform weight-bearing exercises.
TIP #3 - DO the right exercise
Walking and strength training are best, as you are putting
forces thru your entire skeleton. Almost as good, biking.
Not so great, swimming. Why? The water actually takes pressure
OFF your skeleton, so the bones really do not get stronger.
There are certain postures that generally are bad if you are
concerned with osteoporosis. Bending forward and sitting put
your spine at risk for injury. Lots of twisting in the spine
is also risky.
Tip #4 - Do exercises that emphasize gentle, controlled
backward movement
In our practice, most of the osteoporosis exercises are
done while lying on your back. Here are a few that you and
Mom can try together this week:
- Shoulder press-Lie on your back. Press
back of shoulders downward toward the supporting surface.
Hold for a few seconds. Feel the pinch between the shoulder
blades.
- Leg Lengtheners. Lie on your back with
your knees bent. Straighten one leg down to the floor; with
knee straight, pull toes and forefoot toward knee, extend
the heel, and lengthen the calf and leg. Imagine pulling
the pelvis away from the rib cage.
- Belly strengtheners. Lie on your back,
knees bent. Flatten your low back by pulling in your belly
button. Keep it in, and alternately pick up one foot off
the floor for 3 inches.
It is said that nothing is as powerful as the influence of
a mother. This month, use some of your own influence to make
mom feel good! And don’t forget the flowers!!!!!
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