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Exercises for Bone Health

Follow these simple exercises to improve your posture, strength and balance. Try to incorporate something into your daily routine.

1. Sit to Stand / Stand to Sit

To strengthen the hips and thigh muscles and promote the ease of getting up.
  • With feet shoulder width apart, sit on edge of chair.
  • With your feet in front of your knees, stand up.
  • Keeping back straight, stick out your rear end, begin to sit by hinging forward at the hip.
  • Lightly touch your rear end to the chair and then stand up again.

Repeat 8 times.

2. Standing Hip Abduction

To increase hip strength and promote good balance.
  • Use a chair to steady yourself, if needed.
  • With knee straight and toes pointed forward, raise leg to the side.
  • Hold for a count of two.
  • Slowly lower your leg.

Repeat 8 times with each leg.

3. Standing Hip Flexion

To increase hip strength and range of motion.
  • Use a chair to steady yourself, if needed.
  • Keeping upper body tall, lift your knee until your thigh is parallel to the ground.
  • Hold for a count of two.
  • Slowly lower your leg.

Repeat 8 times.

4. Standing Hip Extension

To increase hip strength & range of motion.
  • Use a chair to steady yourself, if needed.
  • Keeping knee straight, raise your leg backwards with heel pointed.
  • Hold for a count of two.
  • Slowly lower your leg.

Repeat 8-10 times each leg.

5. Toes & Heels

To increase ankle strength & range of motion.
  • Use a chair to steady yourself, if needed.
  • With feet hip-width apart, stand up on to the balls of your feet.
  • Lower slowly so that your feet are flat on the floor, then lift your toes so that you are on your heels.
  • Lower your toes back down and relax.

Repeat 8 times.

6. Cervical & Thoracic Extension

To increase upper-back strength & improve posture.
  • Stand with feet hip–width apart.
  • Tucking chin in (not down), press shoulders back and squeeze your shoulder blades together.
  • Breathe and feel an elongating in upper spine.
  • Relax.

Repeat 8 times.

7. Standing Y

To stretch the front of the chest and improve posture.
  • Stand with feet hip width apart.
  • Cross hands in front of body.
  • Raise hands over head with thumbs pointing backwards.
  • Lower slowly.

Repeat 8 times.

8. Standing W

To stretch the front of the chest & improve posture.
  • Stand with feet hip width apart.
  • Begin with arms at shoulder level, elbows bent and hands pointed upward.
  • Squeeze your shoulder blades together while pressing arms back and down into a “W” shape.
  • Hold for a count of three.

Repeat 8 times.

9. Standing T

To stretch the front of the chest & improve posture.
  • With arms at shoulder level, squeeze shoulder blades together while pulling arms behind.
  • Return to starting position.

Repeat 8 times.

exercise - squat

10. Squats

To improve upper thigh strength & promotes the ease of getting up.
  • Stand with feet hip–width apart.
  • Keep back straight, hinge forward at the hip and sticking rear-end out.
  • Lower body as far as comfortable while keeping your knees behind toes.
  • Hold this squat position for a second and straighten up.

Repeat 8 times.

11. Pelvic Tilt

To engage stomach muscles & strengthen the back.
  • Lie on back with your knees bent and arms relaxed at sides.
  • Pull belly button down into the floor to flatten lower back. Use stomach muscles and not legs.
  • Hips will rotate forward but should not rise from the floor.
  • Hold for a count of five.

Repeat 8 times.

12. Pelvic Tilt with Diaphragmatic Breathing

To increase stomach strength & support the back.
  • Place one hand on abdomen. Do a Pelvic Tilt (# 9).
  • While holding the Pelvic Tilt, breathe from diaphragm.
  • Feel your hand move up and down. This indicates that you are breathing correctly.
  •  Take 5 breaths while maintaining the Pelvic Tilt. 

Repeat 3 times.

12. Pelvic Tilt with Diaphragmatic Breathing

To increase stomach strength & support the back.
  • Place one hand on abdomen. Do a Pelvic Tilt (# 9).
  • While holding the Pelvic Tilt, breathe from diaphragm.
  • Feel your hand move up and down. This indicates that you are breathing correctly.
  •  Take 5 breaths while maintaining the Pelvic Tilt. 

Repeat 3 times.

exercise - pelvic tilt

13. Pelvic Tilt with Arms

To strengthen stomach muscles & to support the back.
  • Do a Pelvic Tilt (see # 9).
  • While holding the Pelvic Tilt and keeping back flat on the floor, raise arm up and over head.
  • Lower arm.

Repeat 5 times alternating each arm.

exercise - pelvic tilt

14. Pelvic Tilt with Arms Behind Head

To stretch chest & shoulder muscles & improve posture.
  • Do a Pelvic Tilt (see # 9).
  • With holding Pelvic Tilt position, place hands behind head and stretch elbows down toward the floor.
  • Stretch arms only as far as you are able to
    maintain the Pelvic Tilt.

Repeat 8 times.

exercise - bridge

15. Bridge

To improve hip & trunk strength.
  • Do a Pelvic Tilt (see # 9).
  • While holding Pelvic Tilt, raise hips enough to clear the floor.
  • Hold for a count of five.

Repeat 8 times.