Slowly deteriorating bone health is one truth of aging, but it is not one we have to live with. Yes, your bones do grow weaker and wear off, but there is a healthy way to help restore your bones. So you might wonder what is the best exercise to increase bone density? In this article, I will inform you of the best exercises to increase bone density in the femoral neck.
What Are the Exercises to Increase Bone Density in the Femoral Neck?
First and foremost, what and where is the femoral neck? The femoral neck is also known as the neck of the femur or the femur neck is a pyramid-shaped flattened bone that connects the femoral head with the femoral shaft. It is basically located near the very top of the femur bone and is an area highly susceptible to fractures. This makes it even more important to strengthen and increase the bone density in the femoral neck.
Luckily, with some great exercises, this is very achievable. Most of the exercises that help with gaining bone density in the femur are weight bearing. This works in the manner of exerting slight pressure on the bone and the bone eventually compacts down and strengthens in response to supporting the weight.
The areas of muscles and bones that need to be targeted for achieving increased bone density with exercises are numerous. These exercises work by targeting the hip flexors, the buttocks, the hamstrings and the muscles of the back. All of these muscles play a key role in the strengthening of the femoral neck.
The hip abductor muscles are a key component in the body’s natural mechanism to sit and stand upright, move, walk and rotate the legs. Essentially, they contribute to the general mobility of the lower limbs. By abducting the hips we move the leg away from the body’s midline and thus flex it. There are numerous ways to achieve this.
Lateral Leg Extensions-
Lay on your side supporting yourself on your bent upper arm’s flat palm. Stretch your body completely against the floor touching your side. Raise the upper leg as far up as you can and retrace the lift. Repeat on the other side.
- Aqua Jogging:-Jogging in the water adds a good amount of resistance without excessively stressing the joints. Jog starting with knee-deep water and advance towards chest deep water.
- Standing leg extensions:-Stand upright next to a bar or a counter for support if you need it. Point your outer leg inwards slightly and then stretch it outwards as best as you can. Repeat on the other side.
- Resistance training:-You can also perform simple leg stretches with resistance bands around your legs. These can be done while standing, laying down or sitting.
The hip adductors are the muscle group responsible for bringing the thighs together. Working these muscles invariably are exercises to increase bone density in the femoral neck as the strengthening of the adductors will do the same for the femoral neck.
Hip adduction exercises can be performed while sitting, standing or lying on your side.
- Standing hip adduction:- Stand next to an upright and steady pole or bar. Tie a resistance band to it and loop it through your leg which is next to the bar. Grab onto the bar from the same side and stretch your leg outwards across the outer leg and keep repeating. Remember to keep good form and breathe.
- Side- lying hip adduction:- Lay down extending your lower arm across the floor and above your head, extend the lower leg so that your lower body is aligned in a straight line. Hold your upper leg at the ankle with the foot down in front of your stretched leg’s thigh. Stretch your lower leg across and upwards towards the ceiling as much as you can. Repeat on the other side.
Squats with Weights:
Stand upright with your feet shoulder width apart. Your toes should be pointing forward and you should be holding dumbbells in your hands with your palms facing inwards. Keeping your spine erect and your shoulders still, bend at the knees comfortably into a squat position.
This means relaxing into your hips, therefore no stress should be in your knee caps. Push further into the squat until your knees are parallel to the floor. Bring your self back up slowly and steadily, keeping the spine very straight.
Marching with Weights:
This exercise requires you to wear ankle weights. Stand upright and place your legs about hip distance apart, toes facing forward. Lift your right knee up to hip height or until your knee is at 90 degrees. Lower the leg back down. Repeat with the other leg.
Hip Lifts with a Chair:
For this exercise to increase bone density in the femoral neck, lay down and prop your feet onto a chair. Make sure that the chair is sturdy and doesn’t move. With your feet, sole down on the surface of the chair extends your arms by your sides. Bend your knees at 90 degrees and lift your waist up, spine straight, pushing forward while engaging your core.
Your body from your shoulder blades to your feet should be lifted. Make sure your back doesn’t arch. Exhaling slowly, bring your trunk back down touching your shoulder blades and hips to the ground. On the next inhale, lift back up. Repeat for eight to ten reps.
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Our bones form a vital part of healthy living and need to be strengthened from within. A similar susceptible area is a femoral neck which is very prone to fractures. With exercises to increase bone density in the femoral neck, such as weight resistance squats, marches, and hip lifts the neck of the femur can be easily made denser and stronger.