Bone strengthening exercises

The risk of osteoporosis increases with age, especially for those who suffer from low levels of calcium and vitamin D in their bodies. The only solution for them to prevent this risk is to eat foods rich in calcium, sit in the sun for sufficient periods, and practice exercises that It helps strengthen bones and increase their density.

Exercise to strengthen the joints of the hands and shoulders

Sit on an exercise mat with your legs crossed one above the other.
Extend the arms on the same horizontal level with the shoulders, with the palms of the hands facing upward, forming a circle with the index fingers and thumb, and spreading the other fingers.
Take a deep breath, then exhale slowly, rotating your shoulders and hands in a circular way until they face down.
Return to the first position, repeating ten times.

Exercise to treat joint flexibility

Maintaining the previous sitting position, extending the arms at one horizontal level with the shoulders.
Raise the palms of the hands up so that they form two right angles with the joints of the hands, then lower them back down, while maintaining the shape of the two right angles.
Repeat the exercise alternately ten times.
Extend the arms forward so that they form right angles with the shoulders.
Raise the palms straight up, then lower them back down as shown previously.
Repeat the exercise alternately ten times.

Back strengthening exercise

Sitting on an exercise mat, extending the left leg, bending the right leg inward, or raising part of it above the left leg.
Place the right hand on the right knee, and the left hand on the left knee.
Take a deep breath, then bend your head and back forward, exhaling gradually.
Draw a deep breath and return to the first position and repeat.
Repeat the exercise in the same amount, extending the right leg and bending the left leg.

Note: This exercise is not recommended for patients with high blood pressure.

Exercise to strengthen the knees and treat osteoporosis

Maintain a sitting position, with the left leg bent vertically upwards, and the right leg bent horizontally to the ground.
Hold the toes of the left foot with the left hand, and raise them as high as possible, while moving the joints of the left leg.
Re-lower the left leg to the ground, repeating the exercise several times.
Repeat the exercise in the same amount with the right leg.

Balance exercise

Stand up straight, with the right arm extended on the same horizontal level with the shoulders, and resting the right hand on the wall.
Raise the left leg off the ground, and lean on the right leg, holding this position for a few seconds.
Re-lower the left leg to the ground, rest for a few seconds, and repeat.
Repeat the exercise in the same amount, extending the left arm and raising the right leg.