Any ideas for good upper body osteoporosis-deterring exercis

geekymom57

I'm at that age where my MD has ordered bone density xrays (baseline two years ago, and now waiting for the results of the most recent one) to monitor me for osteoporosis. I have mild osteopenia, so was told to up my calcium and engage in weight-bearing and strengthing exercises to help build bones.

The elliptical and treadmill are good for the lower body stuff, but I need some ideas on upper body (neck, shoulder, back) exercises. I had one session with a trainer at my gym and he was useless--very much body the "hard body" type of trainer who dmitted he knew nothing about the kinds of exercises I was asking about.

So, if anyone has some ideas, suggestions, etc., I'd welcome them. I'd be interested in ones that don't involve equipment (i.e., I could do them at home) as well as ones that use the various types of equipment at gyms.

Thanks in advance!

Mrsfreedom41

Bump I'm interested to

Mrsfreedom41

Bump I'm interested to

sorry for double post

mahidac

osteoclasts - the calcium eating cell your dealing with - basically break down bone that is the least load bearing in order to up your blood calcium. I remember in class hearing that there is an idea that if you put your bones under compression osteoclasts tend to stay away from them - so anything that puts direct pressure on bones would be good

for upper body you could do a military press with dumbbells to put your arm and forearm under compression - as far as the scapula I would think any other shoulder based movement.

the three typical "worry spots" are the head of the femur, thoracic spine and wrist
- flat barbell curls but a fair amount of pressure on the wrist but I'm not sure its the compression that you want

This is a really specialized question and I would imagine nobody on this message board understands osteoporosis and personal training well enough - should try and find a specialist (though im sure that would be tough)

I would imagine just keeping your blood calcium level high and doing an overall resistance routine would be the best idea - the spine and femur are the big trouble spots and I'm not sure of the best idea for hitting those