Osteoporosis is not easily noticed, neither through pain nor other visible signs. Osteoporosis means that bone mass is slowly disappearing. The bones become brittle. A study shows that targeted yoga exercises improve bone density.
With osteoporosis, calcium is lost. This causes bone mass to break down faster than it is built up. If detected early, something can be done about it. In general, the following is recommended for combating osteoporosis:
- Get plenty of exercise to stimulate the bones
- Strengthen the back, leg, and abdominal muscles
- Train your balance
- Practice yoga regularly
There is now increasing evidence that the targeted loading of bones and muscles in yoga can help rebuild bone mass. Yoga puts stress on the bones without overloading them. Yoga consists of exercises that serve to strengthen and stretch, and in some poses, stimulating pressure is also applied to the bones.
Study: Yoga good for osteoporosis
As part of a 2009 pilot study by the Columbia College of Physicians and Surgeons, New York, led by physician Loren M. Fishman, 18 people suffering from osteoporosis were examined. After an initial bone density measurement, seven people were assigned to the control group, while the remaining eleven learned a sequence of ten different basic yoga exercises and their variations. These poses were to be held for 15-30 seconds each, making the entire exercise routine about ten minutes long.
Improved bone density
After two years, bone density was checked again. While almost everyone in the control group had suffered a deterioration or, at best, maintained their original status, 85% of the participants in the yoga group were able to improve their bone density, especially in the hip and spine area.
• Would you like to know what you can do for strong bones? You can read more about it here.
