What are the exercises?

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Exercise "cues" are clearly illustrated on the OsteoBall. Above is an example.

The research is in, and it is compelling.  Resistive exercise is the way to go to help you maintain and increase bone density.

There are several options when it comes to resistive exercises:

  • Site-specific: occurs when specific muscles contract against counter-resistance. These muscles and their attachment to the bone are what are being contracted and are thus site specific.

 

  • Isometric: occurs when a muscular contraction force is applied against a non-moving resistance, so that no muscle shortening occurs. Example: trying to lift a fixed, horizontal bar.

 

  • Isotonic: occurs when muscle contraction and shortening occur under a constant load. Example: lifting of a barbell.

 

  • Isokinetic: involves use of a mechanical device to regulate the rate of the lifting motion. Example: using a weight lifting machine with cables at the gym.

 

Overall, the isometric exercises are just as efficient as isotonic and isokinetic exercises for muscle strengthening, especially in those with osteoporosis. In addition, isometric exercises have a site-specific effect on building bone mass. Thus, the Osteoball, which provides Isometric resistance, is the best exercise for you!

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**Exercise risk avoidance: If you are going to start an exercise regimen, please consult your physician.