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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.

Wall Slide

This exercise strengthens your thighs, abdomen, and back and helps improve posture.

  1. Stand with your heels one shoe-length from the wall.
  2. Keep your feet straight ahead and shoulder width apart.
  3. Place your buttocks, palms of your hands and shoulders against the wall.
  4. 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.
  5. Slide up and down, bending your knees half-way to a sitting position.
  6. Keep your shoulders back and abdomen flat.
  7. Keep your back flat.
  8. Do this 10 times, 2–3 times per week.

Heel and Toe Lifts

This exercise strengthens lower legs and improves balance.

  1. Stand straight and hold onto the back of a chair, without bending at the waist or knees.
  2. 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.
  3. Repeat 10 times.
  4. Hold on to the chair as little as possible to challenge your balance.
  5. Do this once each day.

Standing Side Leg Lift

This exercise strengthens your hip muscles and improves balance.

  1. Stand straight and hold onto the back of a chair, without bending at the waist or knee.
  2. Raise the outside leg straight out to the side.
  3. Make sure that the toes point forward.
  4. Lower the leg and repeat 10 times.
  5. Change sides and repeat the exercise with the other leg.
  6. Do this 2–3 times per week.
  7. If you can, add an ankle weight that is heavy enough that you cannot lift it more than 10 times.
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