Top 5 Fridays! 5 Exercises for Bone Strength | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews

Top 5 Fridays! 5 Exercises for Bone Strength

@rehabscience on Instagram reviewed this great article showing 1 year of resistance training and it's effects on bone mineral density.

🔎 A study in the Bone journal demonstrated that one year of resistance training (3x/week) had a significant impact on bone mineral density (BMD) and overall bone strength, which could help reduce the incidence of osteoporotic fractures.
👉 Some of you may be saying, 'this doesn't apply to me as I am still young’. It is well understood that peak bone density is reached fairly early in life (20s-30s) and then hormonal changes (women) and increasing age (males and females) lead to decreases in BMD. Even if you are young, now is the time to maximize bone density through proper training and nutritional habits as these may help reduce your risk of fractures later in life.
🏋🏼‍♂️ If you haven't already, strongly consider adding resistance training to your exercise program as the benefits to the musculoskeletal system are numerous. The program does not need to be complicated either.
3️⃣Bent-Over Row
4️⃣Calf Raise
5️⃣Shoulder Press
6️⃣Lunges (not shown)
📚Hinton PS, et al. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015.

5 Exercises for Bone Strength

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