Weekend Challenge: Hip Fracture Preventer
I’m well aware that preventing hip fractures is of utmost importance to Savers. That’s why I want to make sure that you have a variety of moves to strengthen your hip bones.
This gives you the opportunity to target the same area from different angles, greatly increasing exercise effectiveness. So this weekend we’re going to focus on the pelvis once again.
And I am thrilled to share a study that provides scientific proof that targeted hip exercises are instrumental to preventing hip fractures, and more effective than weight-bearing activities, such as walking.
Let’s get started with this weekend’s challenge!
There’s no doubt that the pelvis is of prime importance when it comes to fracture prevention. Hip fractures are very serious, painful, and take a long time to heal. Fortunately, there’s no need to live in fear, because you can take steps (quite literally) to strengthen your hips and improve their tensile strength.
The Hip Fracture Preventer targets the hip muscles to increase bone density and pelvic stability. In addition, it works the core muscles which are vital for proper balance and stabilization of the spine.
Specifically, the Hip Fracture Preventer targets the hip flexor muscles, which are made up of several muscles:
- The Iliopsoas (made up of the Iliacus and Psoas Major), which work together to bring your hip into flexion. As the name implies, the iliac muscle is attached to the ilium, the main “hip bone.” The psoas major actually connected to the lumbar vertebrae, so it’s key in preventing and relieving lower back pain.
- The Rectus Femoris are the muscles in the front of your thigh, and is part of the Quadriceps. The rectus femoris begins at the posterior base of the iliac crest (the arch at the top of the hip bone) and attaches at the bottom of the patella (kneecap). It does double duty as a hip flexor and knee extender.
- The Sartorius begins at the anterior (front) base of the iliac crest and attaches to the tibia (shin bone). It helps rotate the thigh and tibia, and also plays a part in knee and hip flexion.
If your hip flexors are tight, this can cause your pelvis to tilt forward and contribute to lower back pain. The Hip Fracture Preventer helps align your pelvis, spine, and legs and promotes better bone density.
You will need a carpeted floor or an exercise mat for this exercise.
- Lie on your back with one knee bent.
- Slowly raise the other leg to about a 45-degree angle. Keep your foot flat (don’t point your toes).
- Lower your leg back down and repeat 10 times (or do as many repetitions as you’re comfortable with).
- Repeat on the other side.
Specific, Targeted Exercise Is Essential For Preventing Hip Fracture
A study published in the prestigious journal The Lancet discussed the prevalence of fragile femoral neck bones in 77 deceased individuals, aged 20 to 95. What they discovered was a gradual thinning of the upper femoral neck, the connective bone between the head of the femur (the “ball” of the hip’s ball-and-socket joint) and the femur shaft.1
Researchers noted that “…walking does not sufficiently load the upper femoral neck” and “the fragile zones in healthy bones may need strengthening, for example with more well targeted exercise.” 1
That’s one of the reasons why the Weekend Challenges and the Densercise™ Epidensity Training System both include hip-focused exercises. Densercise™ also works other fracture-prone areas of the body, such as ankles and wrists, because the evidence is clear that exercises like walking – while excellent for overall bone health – are simply not enough.
Clearly, key areas need to be specifically addressed with targeted moves, and that’s just what Densercise™ is designed to do.
Isn’t it a good feeling to know that you can be proactive in preventing hip fractures? Densercise™ can help you take action, so if you haven’t yet, please click here to read more about this unique bone-building system.
Have a great weekend!
1 Mayhew, Paul M., et al. “Relation between age, femoral neck cortical stability, and hip fracture risk.” The Lancet. Vol. 366, No. 9480, pp 129-135. 9 July 2005. Web. http://www.thelancet.com/journals/lancet/article/PIIS0140673605668705/abstract