Strong Bones for Seniors– Gentle Yoga for Osteoporosis
Elderly or senior citizens often face problems in mobility and balance. These may result from wear and tear of joints, such as wear and tear of joints, arthritis, osteoarthritis, or physical limitations. These can lead to hip pain, inflammation of the hip joint, or even hip fracture caused by a fall, reducing mobility and leading to an inactive life.
Guided yoga helps maintain the stability and strength of all the joints and muscles that work together to keep the hips active and maintain the needed range of motion. The yoga sequences include standing poses. Yoga helps them connect with their bodies and limitations.
They also realize how yoga can help them keep fit and active daily.
Understanding Osteoporosis
Osteoporosis is a condition that makes the bones weaker with age. Bones tend to get thinner and less dense with age. People dealing with Osteoporosis tend to experience broken bones more frequently. Your bones' natural capacity to regenerate (remodel) themselves and lose some of their density as you age. Your bones are weaker and far more brittle than they should be if you have Osteoporosis.
Most patients with Osteoporosis are unaware of their condition until they break a bone. Any of your bones could shatter with Osteoporosis. The most frequently affected areas are hips, wrists, and vertebral fractures in the spine.
Osteoporosis affects people over the age of 50.
What causes Osteoporosis?
Osteoporosis affects people when they age, and their bones lose the ability to regrow or remodel themselves.
Bones are just like any other living tissue in our body. They are replacing their cells and tissues throughout your life. Until age 35, your body builds more bone than you lose naturally. After that, the bone breakdown happens faster than your body can replace it, which results in a gradual decrease in bone mass.
In addition to older people, women in postmenopause lose bone mass even faster.
How to treat Osteoporosis?
Healthcare professionals can suggest a couple of treatment combinations to slow down bone loss and strengthen bone tissue. One needs to prevent fractures when undergoing treatments for Osteoporosis. The most common osteoporosis treatments include:
Vitamins and supplements: You may require prescription or over-the-counter calcium and vitamin D supplements. The type, frequency, and dosage you need will all be determined by a certified nutrition coach.
Physical exercises: Regular exercise helps build stronger bones, as well as stronger muscles, tendons, and ligaments throughout your body. Your online personal fitness coach may recommend weight-bearing exercises to build muscle and improve balance. Activities that force your body to fight against gravity, such as tai chi, yoga, Pilates, and walking, can help you become more balanced and robust without overstressing your bones. You should consult a health expert to discover the best exercises and motions.
Medications for Osteoporosis: The best medicines for you and your body will be discussed with you by your certified nutrition coach. Bisphosphonates and hormone therapy, such as replacement testosterone or estrogen, are among the most often prescribed drugs for Osteoporosis.
Yoga Asanas for Osteoporosis:
Gentle yoga can be effectively included in your osteoporosis treatment plan. It can help ease symptoms, increase bone density, and help prevent any complications in the future.
Weight-bearing postures in gentle yoga can help with pain relief, strength development, and proper posture. It enhances agility, stability, and flexibility. These advantages facilitate daily activities, improve coordination, and lower your chance of falling.
Here are some practical, gentle yoga asanas that can be included to deal with Osteoporosis:
1. High-plank pose:
The high plank pose focuses on the shoulders, glutes, and hamstrings. It also aids in improving balance and posture by strengthening the back and core.
How to do High-plank pose:
Get in a tabletop position.
Lift your hips and straighten your knees as you push your heels behind you.
Stretch your back and use your arm, core, and leg muscles.
As you spread your chest broad, bring your shoulders back.
Hold for one minute at most.
Aim for one to three repetitions.
2. Downward-facing dog pose:
This yoga tends to encourage body alignment and good posture. It strengthens the back, arms, and legs.
How to perform downward-facing dog pose:
Start in the tabletop position, heels up, and toes tucked under feet.
Lengthen your spine and lift your sitting bones toward the ceiling while applying pressure with your hands.
Lengthen your spine and keep your knees slightly bent.
Bring your chin to your chest or align your ears with your upper arms.
Hold for one minute at most.
One to three repetitions are ideal.
3. Tree-pose:
Using a tree posture, you can strengthen your legs, core, and back. It enhances stability, posture, and balance.
You can place your hands on the back of a chair or a wall for support.
How to perform tree-pose:
Get up and stand using both feet.
Place the sole of your right foot within your ankle, lower leg, or thigh as you slowly elevate it off the ground. Avoid forcing your foot into your knee.
Press your palms together before your chest or extend your arms upwards.
Keep your eyes fixed on the floor or a fixed location directly in front of you.
Pose for a maximum of one minute.
On the other side, repeat.
4. Warrior II
This pose strengthens the legs, shoulders, and chest. It gives a gentle stretch to the chest, hips, and thighs.
How to perform Warrior II:
Step back with your left foot and point your toes slightly to the side while standing.
Turn your left hip around so that your torso is toward the side.
Raise your left arm back and your right arm forward until your palms parallel the ground.
The right knee should be bent slowly till it is directly over your ankle.
Keep your knee from going past your ankle.
Lengthen your spine and distribute your weight equally across both feet.
Extend your arms over your chest and extend both hands' fingertips.
Keep your eyes on your middle finger up front.
Pose for a maximum of one minute.
Repeat on the other side.
5. Triangle pose:
Your leg, core, and chest muscles are strengthened and stretched in a triangle position.
You can perform this pose with your back against a wall for support.
How to perform the Triangle pose:
Prop your feet just a little bit wider than your hips.
As you turn your left toe in at a 45-degree angle, turn your right toe to face front.
Raise your arms until they are parallel to the floor, palms down.
Stretch your right hand forward and hinge at your right hip.
Lower your right hand to a block, the floor, or the shin.
Stretch your left arm upward and point it away from your body, palm down.
Look straight ahead, up at the ceiling or the ground.
Pose for a maximum of one minute
Repeat on the other side.
Let experts at Kokorology guide you!
Kokorology helps people with customized plans to help them reach their physical, mental, and spiritual goals. Therapeutic yoga training focuses on helping treat conditions such as Osteoporosis.
