AI-generated illustration. General information only; exercises should be adapted to individual health needs in consultation with a healthcare professional.

Exercises for Osteoporosis

  1. Wall Push-ups
    • Stand facing a wall, place your hands shoulder-width apart on the wall.
    • Slowly lower your body toward the wall, then push back to the starting position.
    Strengthens: Chest, arms, shoulders.
  2. Chair Stands
    • Sit on a chair and stand up without using your hands for support.
    • Slowly sit back down.
    Strengthens: Thighs, glutes, back.
  3. Single Leg Stand
    • Stand on one leg, e.g., while brushing your teeth.
    • In the beginning, hold on to a chair or wall for support.
    Improves: Balance, fall prevention.
  4. Shoulder Rolls
    • Stand or sit upright, slowly roll your shoulders forward and backward.
    Improves: Mobility, posture.
  5. Cat-Cow
    • On all fours: alternate between arching your back upward and letting it drop downward.
    Mobilizes: Spine, strengthens the back.
  6. Toe & Heel Walk
    • Walk a few meters on your tiptoes, then on your heels.
    Trains: Calves, balance, lower legs.
  7. Side Leg Raise
    • Stand while holding onto a chair for support, raise one leg sideways.
    Strengthens: Hip muscles, balance.
  8. Wall Angels
    • Stand with your back against the wall, raise and lower your arms like angel wings.
    Strengthens: Back, improves posture.
  9. Chest Opener Stretch
    • Clasp your hands behind your back and gently push your chest forward.
    Opens: Chest, improves breathing and posture.
  10. Tai Chi or Gentle Yoga
    • Especially suitable: slow, controlled movements.
    Promotes: Balance, coordination, relaxation.

Notes:
• Consult a doctor or physiotherapist before starting.
• Avoid jerky movements or strong spinal rotation.
• Perform exercises slowly and with control. Listen to your body.

Exercise program – three months after fracture:

Exercise program – three months after fracture:

Safe and gentle home exercise program (assuming no pain, no neurological symptoms, and after consulting your doctor or therapist):

 Exercise Program (3+ months post-fracture)

Goal: Core stability, posture, muscle strengthening, fracture prevention

 General recommendations:

  • 3–5× per week
  • 10–15 minutes per session
  • Heat treatment (e.g., hot water bottle, warm shower) before training can help loosen muscles
  • Breathe calmly and evenly, no straining or breath-holding
  1. Back mobilization – Pelvic tilts

Gently strengthens the lower back

  • Lie on your back, knees bent
  • Slowly tilt the pelvis back and forth (alternating between arch and flat back)
  • Repeat 10–15 times
  1. Bridge (Pelvic lifts)

Strengthens glutes and lower back

  • Lie on your back, knees bent
  • Slowly lift your pelvis, vertebra by vertebra
  • Hold at the top for 3 seconds, then slowly roll down
  • Repeat 8–12 times
  1. Quadruped position – diagonal arm/leg lift (“Bird-Dog”)

Trains deep back muscles and balance

  • Slowly raise your right arm and left leg, keeping them extended
  • Hold for 5 seconds, return to start, switch sides
  • Repeat 6–10 times per side
  1. Wall slide / “Wall roll”

Strengthens back muscles and posture alignment

  • Stand with your back against the wall, heels about 10 cm (4 in) from it
  • Press your back gently against the wall (light abdominal tension)
  • Raise your arms to 90°, slowly slide them up and down the wall
  • Repeat 8–10 times
  1. Isometric abdominal training

Gentle activation without pressure on the spine

  • Lie on your back, hands on your belly
  • Slightly draw in the abdomen (do not inhale), hold tension for 5 seconds
  • Repeat 8–10 times
  1. Posture training while standing

Counteracts kyphosis – ideal for osteoporosis

  • Stand tall, chin slightly tucked, shoulders relaxed
  • Gently squeeze shoulder blades together (do not tense up)
  • Practice 3× daily for 1–2 minutes with awareness

Optional: Theraband exercises

If you have a resistance band, I can show you exercises for the upper back (e.g., rowing, reverse flys) – ideal for preventing further fractures.

Safe and effective Theraband exercises designed for individuals recovering from osteoporotic vertebral fractures (3+ months post-injury). These focus on upper back strength, posture correction, and fracture prevention — key for long-term stability.

Theraband Exercise Program (Upper Back Focus)

Frequency: 3–4× per week
Reps: 8–12 repetitions
Sets: 1–2 sets to start
Band strength: Start with a light resistance (yellow or red)

 Posture is crucial: Always keep your spine upright or supported, avoid spinal flexion (no forward bending). Sit or stand tall, or use a chair with back support.

  1. Seated Row

Muscles: Rhomboids, mid-back

  • Sit upright, legs extended, band looped around feet
  • Hold ends with both hands, palms facing each other
  • Pull elbows straight back, squeezing shoulder blades together
  • Slowly return
    Keep spine neutral – no leaning back
  1. Reverse Fly

Muscles: Upper back, posterior shoulders

  • Sit or stand tall, band held in front with slight tension
  • Arms straight, pull band apart sideways to shoulder level
  • Squeeze shoulder blades, then return slowly
    Avoid shrugging – shoulders stay down
  1. Wall Angels with Band

Muscles: Postural stabilizers

  • Stand with back flat against a wall
  • Hold band in both hands at shoulder height, arms bent (like a goalpost)
  • Slide arms up along the wall while gently pulling the band outward
  • Lower again
    Keep back and head gently touching the wall
  1. External Shoulder Rotation

Muscles: Rotator cuff, posture

  • Sit with elbows bent at 90°, arms close to your sides
  • Hold band with both hands, palms up
  • Rotate forearms outward, keeping elbows tucked in
  • Slowly return
    Great for shoulder health and upright posture
  1. Diagonal Pull (Sword Draw)

Muscles: Rotator cuff, upper back

  • Anchor the band low (e.g. under one foot)
  • Grab with opposite hand (e.g. left foot, right hand)
  • Pull band diagonally across the body, like drawing a sword
  • Arm ends extended up/outside shoulder
    Control the motion and keep torso still

 Finish with:

  • Gentle shoulder rolls (10x forward & backward)
  • Neck stretches: tilt head side to side slowly
  • Deep breathing (hands on lower ribs): 3–5 calming breaths

AI-generated illustration. General information only; exercises should be adapted to individual health needs in consultation with a healthcare professional..