Osteoporosis Exercises: 3 Moves for Posture and Balance
Talk with your doctor before beginning any exercise program.
Exercises for osteoporosis can be simple. These 3 exercises help posture and balance—with just a chair for equipment.
Non-impact exercises are important to strengthen muscles and improve balance, which can help reduce your risk of falling.
A few hints as you begin:
- Start slowly.
- Stop if you notice pain or if anything just doesn’t feel right.
These 3 exercises for osteoporosis are a good place to start.
This exercise strengthens your thighs, abdomen, and back and helps improve posture.
- Stand with your heels one shoe-length from the wall.
- Keep your feet straight ahead and shoulder width apart.
- Place your buttocks, palms of your hands and shoulders against the wall.
- Tuck your chin in so that the back of your head is as close to the wall as possible. Pull in your abdomen the entire time.
- Slide up and down, bending your knees half-way to a sitting position.
- Keep your shoulders back and abdomen flat.
- Keep your back flat.
- Do this 10 times, 2–3 times per week.
Heel and Toe Lifts
This exercise strengthens lower legs and improves balance.
- Stand straight and hold onto the back of a chair, without bending at the waist or knees.
- Rise up on your toes and then back onto your heels. When you rise up onto your toes, imagine you are moving your head up to the ceiling.
- Repeat 10 times.
- Hold on to the chair as little as possible to challenge your balance.
- Do this once each day.
Standing Side Leg Lift
This exercise strengthens your hip muscles and improves balance.
- Stand straight and hold onto the back of a chair, without bending at the waist or knee.
- Raise the outside leg straight out to the side.
- Make sure that the toes point forward.
- Lower the leg and repeat 10 times.
- Change sides and repeat the exercise with the other leg.
- Do this 2–3 times per week.
- If you can, add an ankle weight that is heavy enough that you cannot lift it more than 10 times.