Vibration Exercise for Strong Femoral Neck
L‑Squat on Vibration Plate for Strong Femoral Neck
Because of its small diameter, femoral neck is vulnerable to physical impact, especially for people with osteoporosis.
Osteoporosis-related bone fractures most often occur at the femoral neck. Over half of US population aged 50 and above has osteoporosis. This population is subject to higher risk of femoral neck fracture.
Femoral neck facture may lead to total hip replacement. According to a 2018 statistics by Mayo Clinic, about 2.5 million Americans are living with total hip replacement.
Performing L-squat on a linear vibration plate is probably the most practical exercise for training the major muscles around the hip and stimulate the bone growth at the critical femoral neck.
The rapidly repeated skeletal muscle contraction induced by vibration makes L-squat efficient and effective.
- Muscle contraction stimulates bone growth
- Insufficient stimulation
- Strengthen femoral neck with vibration L‑squat
- Vibration L-squat tips
- Importance of hip muscles - more than a great looking buttock
Muscle Contraction Stimulates Bone Growth
Bone cells constantly break down and are replaced by newly generated bone cells. Mechanical stimulation plays an essential role in bone cell generation.
When we move our body, our skeletal muscles contract and pull the attached bones to the position. This contraction force is our needed mechanical stimulation for the promotion of bone cell generation.
All physical activities involve muscle contraction. However, effective bone growth stimulation requires the muscle contraction to certify a certain magnitude.
Scientific studies have confirmed that muscle strength training is much more effective for stimulating bone growth than other forms of physical exercises. That is because muscle strength training engages higher magnitude of muscle contraction.
The rapidly repeated intensive muscle contraction induced by vibration may be even more effective for stimulating bone generation.
As we age, our bone generation process slows down. It becomes more important for us to keep a certain degree of physical activities (muscle contraction) for bone growth stimulation.
However, at this phase of the life, our physical activities are gradually reduced. Many of us tend to neglect the importance of muscle strength training.
Hip muscle training are mostly ignored in particular!
Without sufficient muscle contraction activities, we are lack of mechanical stimulation for bone cell generation. Less bone cells are generated to replace the bone cells broken down. Osteoporosis happens. We loss our bone density.
If we don't maintain sufficient exercise for muscles around the hip joint, our femoral neck will have osteoporosis problem and become porous and fragile.
Vibration exercise can be a practical solution to address this insufficient stimulation issue.
Strengthen Femoral Neck with Vibration L‑Squat
L-squat on a linear vibration plate is probably the best exercise to train the major muscle groups around the hip joint.
L-squat is a deep squat that the exerciser keeps his/her lower legs vertical to the ground.
In order to maintain the body balance, the exerciser needs to pull on a stable handrail, so as to allow his/her lower legs and the ground to form a 90 degree angle, like an “L”.
L-squat allows the exerciser to direct muscle tension to around the hip joint area, without straining the tendons and ligaments around the knee joint.
The major muscle groups engaged in L‑squat exercise are posterior hip muscles, anterior thigh muscles and posterior thigh muscles.
On L-squat, the lower the hip, the more tension is directed toward the posterior hip muscles, and the more muscle strength and effort are required.
The slow-motion or isometric L-squat is short of exercise effectiveness.
However, on a linear vibration plate, L-Squat becomes very effective. The rapidly repeated muscle contraction induced by the vibration engages the muscles around the hip to exercise intensively.
More importantly, the unique vibration acceleration (G-force) increases the magnitude of the mechanical stimulation, effectively signaling bone cell generation.
Vibration L-squat is probably the most effective way to exercise hip muscles and stimulate bone cell generation for strengthening femoral neck.
Enhanced hip muscles also provide better support to the thin femoral neck.
Vibration L-squat Tips
Performing L-squat, you need a stable handrail to pull on for body balance. Place your vibration plate properly away from the handrail for a comfortable reach.
It is important to keep your lower legs vertical to form an "L" with the vibration plate, so that you concentrate the muscle tension around your hips without straining the tendons and ligaments around the knee joints.
Straighten your back
Keep your back straight to avoid straining the ligaments of your spine, and add tension on your posterior hip muscles for more effectiveness.
Performing deep L-squat with your back straightened maximizes the training effect on your gluteus maximus muscle and hamstrings, which means a strong and good-looking buttock.
Adjust the pose for your strength
You can adjust your leg curling angle to suit your muscle strength. The lower the hip, the more muscle strength and efforts are required.
Shallow L-squat allows you to direct tension more on anterior thigh muscles.
Deep L-squat allows you direct tension more on posterior thigh muscles and posterior hip muscles (gluteal muscles). It is more challenging.
Beginners can start with shallow L-squat and short exercise session time. As you build up the strength of your hip muscles and thigh muscles, you can progress to deeper L-squat for enhanced exercise results.
Be patient and persistent, to achieve your goal.
Slightly up and down
You can move your hips up and down to increase the range of exercise to train multiple layers of muscles.
Be conscious about your muscle
Learn to perceive what muscles get worked. That will help you progress.
You should feel muscle tension and fast-pace contraction on three major muscles: gluteus maximus muscle (posterior hip), quadriceps femoris muscle (anterior thigh) and hamstrings (posterior thigh). Smaller muscles beneath these major muscles also get exercised.
Importance of Hip Muscles ...more than a great looking buttock
Hip joint is a very complex multi-axial joint (compared to single-axial knee joint). There are about 17 muscles around a hip joint. These muscles pull the connecting bones from many attaching points and angels to stabilize, flex or rotate the hip joint.
Major muscles around the hip attach to femur and pelvis. Some muscles connect femur and vertebrae, and some muscles connect pelvis and tibiae. Understanding the structure and function of the muscles and bones will help you exercise correctly.
Hip muscle training is often neglected but is important for our core strength, mobility, and bone growth.
For people over 50 years old, hip muscle training is necessary for preventing osteoporosis at the femoral neck.
Vibration L-squat is probably the most effective way to exercise hip muscles and stimulate bone cell generation, for building a strong femoral neck.
Enhanced hip muscles also provide better support to the thin and critical femoral neck.
- Osteoporosis or Low Bone Mass at the Femur Neck or Lumbar Spine in Older Adults
- Anne C. Looker, PhD | April 2012 | CDC
- How to Increase Femoral Neck Bone Density
- Margaret Martin | Sept. 26, 2017 | Melio Guide
- Effect of 6-month whole body vibration training on hip density, muscle strength, and postural control in postmenopausal women: a randomized controlled pilot study
- By Sabine M P Verschueren, Machteld Roelants, Christophe Delecluse, Stephan Swinnen, Dirk Vanderschueren, Steven Boonen PubMed.gov | PMID 15040822
- Jay Tang
Interpreting life science from an engineering perspective.