Exercise After a Broken Bone From Osteoporosis
Give your body the best chance of healing. Tailor your exercises to your specific fracture with these tips:
Wrist fracture. Start with exercises that improve your range of motion and decrease stiffness, says certified personal trainer Carol Michaels.
But don't do ones that put pressure on your wrist right away. Wait until you can do two sets of wrist curls without discomfort, Michaels says.
Wrist or forearm fracture. Try exercises with a weight band. It puts less stress on your bone or joint while strengthening the muscles, says Melissa Leber, MD, director of emergency sports medicine at the Icahn School of Medicine at Mount Sinai.
Shoulder fracture. Do shrugs, rolls, and arm circles to build strength. But don't slouch.
Poor posture can weaken the muscles in your shoulders, Leber says.
Hip fracture. Try leg lifts or hip flexor stretches. Walking is also a good choice because it improves your stability and posture.
Hip or pelvis fracture. Swimming is good for you, but don't lift or push heavy objects.
Ankle fracture. Do exercises that improve your range of motion, like ankle circles, point-and-flex stretches, and writing the letters of the alphabet with your foot.
Exercise After a Broken Bone From Osteoporosis
Personalize Your Plan
Give your body the best chance of healing. Tailor your exercises to your specific fracture with these tips:
Wrist fracture. Start with exercises that improve your range of motion and decrease stiffness, says certified personal trainer Carol Michaels.
But don't do ones that put pressure on your wrist right away. Wait until you can do two sets of wrist curls without discomfort, Michaels says.
Wrist or forearm fracture. Try exercises with a weight band. It puts less stress on your bone or joint while strengthening the muscles, says Melissa Leber, MD, director of emergency sports medicine at the Icahn School of Medicine at Mount Sinai.
Shoulder fracture. Do shrugs, rolls, and arm circles to build strength. But don't slouch.
Poor posture can weaken the muscles in your shoulders, Leber says.
Hip fracture. Try leg lifts or hip flexor stretches. Walking is also a good choice because it improves your stability and posture.
Hip or pelvis fracture. Swimming is good for you, but don't lift or push heavy objects.
Ankle fracture. Do exercises that improve your range of motion, like ankle circles, point-and-flex stretches, and writing the letters of the alphabet with your foot.
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