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This website is intended for patients who have been prescribed Evenity®▼ (romosozumab) and have signed up to the support programme.
Information placed on this digital platform is not intended as a substitute for consultation with your doctor.

Check with your doctor and/or physiotherapist before starting an exercise programme

Lying-down

Here are some exercises that you can do from a lying-down position to build strength. You can do them on a bed if you can't lie on the floor.

Start by lying on your front. Place your hands flat under your forehead. To avoid discomfort in your lower back you can place a rolled towel underneath you, level with the top of your hips.

Back, neck and head lift

  • In the position described above, use your hands and arms to push down gently into the floor (or bed)
  • Lift your forehead a few inches, keeping your neck long and your chin tucked in
  • Once you can do this, progress to a pose with elbows under the shoulders and your fingertips forward in a straight line from your elbows
  • Lift your back, shoulders and neck a few inches by pushing down on the floor or bed with your forearms and hands
  • Your pelvis, knees and feet should not lift at all. Hold for a count of 5 then relax for a count of 10 - aim for 10 repetitions

Advanced back, neck and head lift

  • Progress from the above back, neck and head lift by placing your arms down by your sides with your palms facing downwards and touching the floor (or bed)
  • Your forehead should be down, too
  • Slowly raise your back, head and shoulders, keeping your hips and legs down
  • Hold for a count of 5, then relax back down for 10
  • Aim for 10 repetitions. If you can, you can progress by turning the palms to face the ceiling, while still resting on the floor or bed

Leg Lift

  • Lying on your front, cross your arms in front of you and rest your head on them
  • Keep your legs straight and raise one slowly a few inches, keeping your hips down
  • Hold for 5 then lower and relax for 10
  • Now do the same with the other leg. Aim to repeat 10 times with each leg

Low-impact exercises score high on benefits

Aerobic low-impact exercise (smooth movements with at least one foot on the ground at all times) that you do on your feet means your bones in your legs, hips and lower spine are supporting your weight while you do them. The result is a slowing of bone loss. And because they're aerobic, your heart and circulation benefit, too.

 

How weight-bearing exercise can help

Now that you are progressing with your treatment, and you have built up your exercise routine from strength building exercises through to low impact exercises, you can try weight-bearing exercises.

These are any exercises where you support your own body weight. Movement causes muscles to pull on bones. If this pull is ‘loaded’, the force on the muscles is stronger.

This means the effect on the bone is greater. The best exercises for your bones are the weight-bearing exercises, as they force you to work against gravity.

Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.

You should always consult with your doctor or nurse before starting an exercise programme.

 

Weight-bearing activities to consider

Pilates/Yoga (for core muscle strength, balance and posture)

Tennis