Exercises for Osteoarthritis and Osteoporosis, by Dr. Andrea Furlan MD PhD

Exercises for Osteoporosis, by Dr. Andrea Furlan MD PhD

Morning- Lubrication - Lotion is Motion

1- (on your back) knee flexion and extension. RIGHT, then LEFT.

2- (on your back) draw numbers 1 to 9 in the air. RIGHT, then LEFT.

3- (on your back) internal and external rotation both legs together.

4- (on your left side) abduction: raise the RIGHT leg up and down, point the toes down and forward. Now adduction: raise the LEFT leg up and down.

#4 modified: Clamshell open and close (RIGHT then LEFT).

5- (on your stomach), raise the whole RIGHT leg up and down, repeat with LEFT leg.

6- (on your right side) abduction: raise LEFT leg up and down, point the toes down and forward. Now adduction: raise the RIGHT leg up and down.

Aerobics: walk, dance, cycle, swim, etc (during the day)

 

Weight-bearing:

7- Squat on the wall

8- Hip abduction

9- Hip extension

10- Knee extension/flexion

11- Sit to stand

12- Vastus medialis oblique (VMO)

13- (stairs) Step up. RIGHT up RIGHT down. Then LEFT up and LEFT down

14- (stairs) Sideways steps

Evening - Stretching

15- Pelvic tilt and bridges

16- Gluteus muscles

17- Piriformis muscle

18- Adductor of the hips

19- Hamstrings

20- Quadriceps