When it comes to maintaining bone health, especially for those concerned about osteoporosis and osteopenia, exercise plays a vital role. One effective and accessible exercise is the push-up. While often overlooked, push-ups offer a variety of benefits that can help improve bone density and overall strength. In this blog, we'll explore the advantages of push-ups for osteoporosis and Osteopenia management and highlight important contraindications to ensure safety.

Why Push-Ups, planks and 4 point kneeling?

1. Weight-Bearing Exercise: Push-ups, planks and 4 point kneeling exercises are classified as a weight-bearing exercise, meaning they require your body to support its own weight. This is crucial for stimulating bone growth and maintaining bone density, particularly in the upper body.

2. Muscle Strengthening: Regularly performing push-ups, planks and 4 point kneeling exercises strengthens not only chest muscles but also shoulders, triceps, and core. Stronger muscles provide better support for bones, reducing the risk of fractures.

3. Improved Balance and Coordination: Push-ups, planks and 4 point kneeling exercises engage various muscle groups, enhancing balance and coordination. This is particularly important for individuals with osteoporosis or osteopenia, as improved balance can help prevent falls—one of the leading causes of fractures in those with weakened bones.

4. Scalability: Push-ups, planks and 4 point kneeling exercises can be easily modified to match different fitness levels. Whether starting with wall push-ups, knee push-ups, or progress to traditional push-ups, tailor this exercise to your needs and gradually increase difficulty to build strength. Planks and hovers can be performed from the forearms, taking pressure off the wrists. All 4 point kneeling exercise variations and be performed with a fists to take pressure off the wrists.

5. Convenience: One of the best aspects of push-ups, planks and 4 point kneeling exercises is that they require no special equipment and can be performed virtually anywhere—at home, in the gym, or even outdoors.

How Push-Ups, Planks and 4 Point Kneeling exercises Help with Osteoporosis and Osteopenia

• Bone Density: Engaging in weight-bearing exercises like push-ups, planks and 4 point kneeling exercises promotes bone remodeling. When muscles pull on bones, it stimulates the bone-forming cells, which can help maintain or increase bone density.

• Posture Improvement: Strengthening the upper body can lead to better posture, which is essential for preventing spinal fractures. A strong back and core help stabilise the spine, reducing the risk of injury.

• Functional Fitness: Push-ups, planks and 4 point kneeling exercises mimic movements you use in daily life, enhancing functional fitness. This means being better equipped to perform everyday tasks, reducing the likelihood of falls and injuries.

Contraindications and cautions to Consider

While push-ups, planks and 4 point kneeling exercises can be beneficial, it’s essential to approach them with caution, especially for advanced osteoporosis or other underlying health conditions. Here are some contraindications to keep in mind:

1. Severe Osteoporosis: For advanced osteoporosis or a history of fractures, do push ups against a wall.

2. Joint Issues: Conditions such as knee, shoulder, elbow and wrist arthritis can make push-ups, planks and 4 point kneeling exercises painful. If experiencing discomfort in wrists, shoulders, or elbows, consider modifying the exercise or omitting them completely. Elbow arthritis do not do push-up, wrist arthritis work from the forearm, or 4 point kneeling and hovers, or work from a fist shape with the hands. 

3. Recent Fractures: For recently sustained fractures, it’s crucial to wait until cleared  before resuming push-ups.

4. Poor Balance: For poor balance start the quadruped exercise just lengthening one arm away at a time and then one leg before incorporating the opposite arm and leg moving away from the centre at the same time.

5. Consultation with a Professional: Always consider working with a Pilates Instructor certified to work with osteoporosis and osteopenia. They can help to ensure technique is safe and effective.

Push-ups, planks and 4 point kneeling exercises can be a valuable addition to an exercise routine aimed at improving bone health, particularly for those at risk of osteoporosis or osteopenia. They not only help build muscle and enhance balance but also promote bone density when performed correctly. However, it’s vital to approach them cautiously, especially if you have existing health concerns. By consulting with a Pilates Instructor certified to work with osteoporosis and osteopenia, and modifying your technique as needed, you can enjoy the benefits of push-ups while safeguarding your bone health.

If you would like to download my ebook on Pilates for Osteoporosis and Osteopenia please click here.