If you already have bone loss, do the following exercises:
A. Lying on stomach
- Bend both arms beside the body with palms facing down.
- Raise your upper body slowly while resting on your elbows (keep elbows in order to remain flat on the floor). The view still leads to the floor. That is, do not look ahead or neck lift. Breathe out as you lift the weight. Inhale when the body fell onto the floor.
- Perform 10-12 reps.
B. Stand up straight.
- Hold onto the back of a chair or wall. Squeeze your legs. Raise your right leg to the side.
- Return to starting position. Perform 10 to 12 repetitions. Do it with your left foot with the same number of repetitions.
- Rest 30-60 seconds between the two sets of exercises.
C. Sit upright in a chair, do not bend.
- Stacks on the right foot left foot. Put your right arm over the right thigh by holding dumbbel 0.5 to 1.5 kg (1-2 pound)
- Place the back of the wrist above the knee. Lower the weight as far as can be done, then lift weights toward your chest.
- Repeat 8 times. Do it with your other hand. Rest 30-60 seconds between the two sets of exercises.
D. Sit with your back straight, not bent.
- Hold the dumbbell weighing 0.5 to 1.5 kg (1-2 pound) according to ability. Let your arms relaxed at your sides.
- Raise both arms to shoulder height with elbows slightly bent. Breathe out as you lift the weight, inhale when both hands down.
- Repeat 10-12 times. Rest 30-60 seconds between the two sets of exercises
E. Sit up straight, not leaning or bending.
- Hold the stick, place it behind the shoulder. Rotate your upper body to the right oblique. Return to starting position. Repeat in the opposite direction. Do not twist the body excessively.
- Repeat 10-12 times each direction. Rest 30-60 seconds between the two sets of exercises.
