Wrist fractures are a 'warning' sent by the body. They signal that if a bone breaks once, areas such as the spine or hip, which are difficult to carry out daily activities with once injured, may also be at risk. In fact, looking at the sites where osteoporosis-related fractures are more common by age group, the wrist is more common in the 50s, the spine in the 60s, and the hip becomes more prevalent in those over 70. It is important to be cautious before receiving such warnings. Once an osteoporotic fracture occurs, the likelihood of another fracture increases threefold.

This introduces an exercise to strengthen the wrists and prevent fractures from the Han Jang exercise method. The second exercise for 'Osteoporosis Prevention Exercise' is 'Wrist N Push-up.' We learned about it with the help of fitness instructor Kim Gyu-nam from Quat. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

◇Wrist, the most easily fractured area after the age of 50 As people age and bones become weaker due to osteoporosis, the wrist is the first place most prone to injury. According to data from the National Health Insurance Service, wrist fractures account for over half of all fractures, especially in women, with 67.9% in their 50s and 52.5% in their 60s. In men, the figures are 43.6% in their 50s and 32.8% in their 60s. The wrist has limited ability to absorb weight or external shocks, so when bone density decreases, the risk of fracture increases significantly. The small and delicate structure of the wrist bones and joints means that repetitive use or even careless movements can cause damage. Once injured, the wrist joint can remain unstable and painful continuously.

◇All wrist bones and surrounding muscles must be trained. To prevent wrist osteoporosis, exercises that directly stimulate the wrist bones are necessary. Applying appropriate pressure to the bones promotes the activity of osteoblasts, the cells that form bone. Osteoporosis is a disease caused by an increased rate of bone resorption, which destroys old bone cells, outpacing the formation of new bone cells. Stimulating the bone formation mechanism through exercise can effectively prevent osteoporosis.

'List Ni Push-up' exercise not only supports body weight on the wrists to promote proper osteoblast activity but also strengthens the muscles around the joints to reduce the burden on the bones. Additionally, it increases wrist flexibility and safety, making it effective in reducing the risk of fractures.

◇ Following the 'List N Push-up' exercise

▶Action= Place both hands on the floor shoulder-width apart, aligning the wrists, elbows, and shoulders vertically. Spread the knees and feet to hip-width, then similarly ensure the knees and feet are perpendicular to the floor. Keep the spine straight and gaze naturally directed at the floor. With elbows extended, push against the floor with your hands and lift your palms. Feel the strength in your wrists and forearms, and hold at the point where your palms are maximally raised for 2 seconds. Slowly maintain the position and return to the starting posture. Exhale when lifting the palms and inhale when lowering them.

▶Number of exercises and rest time = Raise and lower your palm once as one repetition, perform 10 repetitions per set, for a total of 3 sets. Rest between sets should be brief, about 1 minute.

▶Posture to be careful of = During the movement, be careful not to bend the elbows. Fix the shoulder blades and hips so they do not move, then push with the palms, ensuring the entire body moves only up and down. If you feel pain in the wrists, elbows, or shoulders during the movement, stop immediately.

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I thought it was osteoporosis in the knee, but...

The first place that comes to mind is the wrist.

It's far to the wrist.

I think I've heard it a lot around me.

Will there be any effect if I move?