4 Safe Osteoporosis Hip Bone Density Exercises for Beginners | Physio-Guided
Osteoporosis safe hip bone density exercises (prolapse-safe) with Physiotherapist Michelle Kenway. Suitable for beginners with hip osteopenia or mild osteoporosis (without previous hip fracture) including women with pelvic organ prolapse. Physio guidance for starting hip strength exercises and how to safely progress hip resistance for safe bone loading. These gluteal resistance exercises target hip BMD (bone mineral density) at home or gym-based exercise.
Safe Strength Exercises for Hip Bone Density
0:00 Osteoporosis exercise guidelines
0:58 Beginners Bridge - hip and large gluteal buttock strengthening
3:24 Progressing Bridge resistance
4:53 Beginners Clam - hip and gluteal strengthening
6:52 Progressing Clam resistance
8:22 Hip abduction side lying - hip and gluteal strengthening
9:41 Progressing hip abduction resistance
11:16 Bridge resisted abduction progression - hip and gluteal muscles
15:19 Buttock and hip stretch
15:57 Lumbar spine mobility exercise
Knowing safe osteoporosis to avoid prolapse symptoms or repeat prolapse is challenging for many women. These hip strength exercises are Physiotherapist-guided step-by-step for beginners without resistance, gradually progressed with weights or resistance bands over time.
Osteoporosis Hip BMD Strength Exercises
These hip strength exercises can be performed on the floor or on a firm bed at home.
1. Bridge - gluteus maximus and lumbar spine extensors
2. Clam - gluteus medius
3. Side Lying Leg Raises - gluteus medius
4. Resisted Hip Abduction + progression - gluteus maximus, gluteus medius and lumbar spine extensor muscles
5. Prolapse safe exercises lower back and hips cool down
ACSM recommends osteoporosis exercises for hips should be performed 3 times per week. These exercises avoid increased intraabdominal pressure and pelvic floor loading making them suitable for women with prolapse including uterine prolapse or after prolapse surgery. Beginners start these exercises using no weights (resistance) and then progress hip exercises with dumbbell weights to promote safe hip strengthening for BMD with osteoporosis and prolapse.
#osteoporosistreatment #hipexercises #physiotherapy #prolapse
Scientific References
Tan TW, Tan HL, Hsu MF, Huang HL, Chung YC. Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta-analysis of randomized controlled trials. BMC Womens Health. 2023 Nov 14;23(1):606. doi: 10.1186/s12905-023-02749-7.
Bolton KL, Egerton T, Wark J, Wee E, Matthews B, Kelly A, Craven R, Kantor S, Bennell KL. Effects of exercise on bone density and falls risk factors in post-menopausal women with osteopenia: a randomised controlled trial. J Sci Med Sport. 2012 Mar;15(2):102-9. doi: 10.1016/j.jsams.2011.08.007. Epub 2011 Oct 12.
Cui W, Li D, Jiang Y, Gao Y. Effects of exercise based on ACSM recommendations on bone mineral density in individuals with osteoporosis: a systematic review and meta-analyses of randomized controlled trials. Front Physiol. 2023 Jul 17;14:1181327. doi: 10.3389/fphys.2023.1181327.
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