Osteoporosis Home Exercises

The following videos are designed to help reduce the risks of falls and fractures for people with, or at high risk of, osteoporosis.  Some of the exercises help to strengthen muscles in those areas of the body which are important for falls prevention.  Other exercises place stresses on the bones, which can help encourage your body to strengthen them.  Some of the exercises can help to improve your balance, which also decreases the risk of falls, and therefore reduces the risk of broken bones.  

There are six videos in this series

1.    Posture:  this video will help you maintain good posture, and avoid some of the postural issues which often come with osteoporosis.
2.    Lower Body: the exercises shown here can help improve lower body strength, in order to strengthen bones in the spine, pelvis, hips and legs, thus helping to prevent fractures.
3.    Upper Body: these exercises are focussed on upper body strength, aiming to strengthen bones in the shoulders and arms in order to prevent fractures.
4.    Balance: the aim of these exercises is to improve your balance, decreasing the risk of falls, and reducing the risk of broken bones. 
5.    Express Circuit: this is a selection of exercises addressing all areas of the body and put together in a short class format for you to follow.
6.    Flexibility: these stretches aim to correct muscle imbalances that are common in osteoporosis, in order to avoid associated postural problems.

 

Further Information

The National Osteoporosis Society publication “Exercise and Osteoporosis” provides valuable information on how to approach exercise, how to prepare for exercise, and which types of exercise are suitable for different individuals.  Please read this publication before performing the exercises in the videos.

Warning

Not all these exercises are suitable for everyone.  Before doing them, please obtain advice from a medical professional, or a suitably qualified exercise instructor.  Make sure you have a clear area in which to exercise, with no tripping hazards.   Any furniture (e.g. chairs) used for support must be strong and stable.  Just in case you fall or injure yourself, do not attempt these exercises when you are alone.

If you are unsure of your ability to complete an exercise without falling, or injuring yourself, do not attempt it. The exercises should not be painful, overly difficult or make your breathing uncomfortable.  If an exercise is painful, or makes your breathing uncomfortable, you could try adapting it by doing it more slowly, performing just a few repetitions before resting, or by reducing the range of movement (for example, not lifting your heal so high or not bending your knee so much).  If an exercise remains painful, or overly difficult, skip that exercise and move on to the next one.