Beating Osteoporosis by Moran, Diana -- Read -- Imperial Library of Trantor

Index

Cover Half-Title Title Contents Introduction Royal Osteoporosis Society Top Tips PART ONE

1 What is Osteoporosis? 2 Know Your Bones 3 Who is at Risk of Osteoporosis? 4 Bone Screening and Who is Eligible 5 Menopause and its Consequences

Perimenopause Menopause Postmenopause

6 Drug Treatments for Osteoporosis

Commonly prescribed drugs

7 Diet, Supplements and Natural Alternatives

Foods for healthy bones How much calcium do we need?

PART TWO

8 Why Do We Need to Exercise?

The all-important posture How much exercise do we need? Can we target specific bones? What about painful joints? What if I have been diagnosed with osteopenia or osteoporosis on a bone density scan? I want some specific exercises to help promote stronger bones and keep me steady How to use this exercise plan

9 Exercise Plan Warm-Up

WARM-UP Stand Tall neck stretch Shoulder Shrugs Windmills Wrist Circle Exercises for the legs, hips and lower spine Marching Side Step Forward, Back and Clap

10 Upper Body Workout

Upper body, shoulders and back Windmills Side Reach Side Twist Flings Towel exercises Towel Up Towel Rub Stretches Upper Back Stretch Tricep Stretch Chest Stretch Back Stretch Strength exercises for wrists and arms Wrist Curl Palm Press Cuff Ups Wind Ups Push Offs Three of a Kind Batwings Push aways

11 Lower Body Exercises

Happy Feet Rock and Roll Circles Strength exercises for legs, tums and bums Ballet Bob and Lift Front and Side Lifts Strength exercises for the back Kick Backs High Lifts Side Lifts Bottom Lift Abdominals Tummy Stretch Legs Abductors Abductors 2 Adductor Double Leg Lift Stretches Hamstring Stretch Quadriceps Stretch Calf Stretch Floor exercises The Cat The Flyer The pelvic floor Pelvic ‘Flaws’ Relax

12 Osteo Relief Exercises

Posture Chin In Spinal Roll Bottom Lift Tummy Tightener Alternative Tummy Tightener Lift Ups Leg Lifts Press Back The Cat Relax Hydrotherapy Tummy Turns Knees Up Vertebral compression fractures Alexander Technique

13 Preventing Falls

Maintaining good balance Avoiding falls Hip protectors Exercises to improve balance and prevent falls Side Steps Heel Raises Toe Raises Walk the Walk Marching Leg Swings Sit to Stand Pull Backs Pull and Push Wall Press-Up Toe Time

Afterword Further Information Acknowledgements Index Copyright

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