The Perfect Mother's Day Present
Stephen V. Rapposelli, PT, OCS
This year, Mother's Day is on the 9th 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 it 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 3 inches.
