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Osteoporosis Exercises to Maintain Strong Bones in Seated Position
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Full Body, Back, Shoulders. low intensity. helps with Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes seated exercises aimed at improving bone strength and spinal alignment for individuals with osteoporosis. Exercises focus on safe movements to enhance stability and prevent fractures.
🏃 Guide
This video is designed for individuals with osteoporosis looking to maintain bone strength through safe seated exercises. It addresses the risk of fractures by promoting stability and strength without compromising safety.
Benefits
Improved bone strength
Enhanced spinal alignment
Step-by-Step Guide
1
Sit to Stand
Begin seated with feet shoulder-width apart. Cross arms over chest, hinge at hips to stand up, then slowly return to seated position. You should feel stable and engaged in your legs.
2
Seated Thoracic Extension
Place a ball or pillow behind your mid-back. Cross arms and gently push back into the ball, feeling a stretch in your chest and upper back. Ensure your spine remains neutral.
3
Seated Ts
With the ball behind your back, extend arms to the side and squeeze shoulder blades together. You should feel activation in your upper back.
4
Seated Shoulder Flexion
With the ball in place, raise arms overhead to your comfort level, maintaining a neutral spine. You should feel a stretch in your shoulders.
5
Seated Rows
Using a resistance band, sit with feet on the band and pull back while keeping elbows close to your body. Focus on squeezing shoulder blades together.
Safety Notes
Consult your healthcare provider before starting these exercises, especially if you have a history of compression fractures or unstable osteoporosis.
Duration: 7m 23s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoporosis
Therapeutic Goals
Muscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ Chair🏋️ Resistance Band
Primary Focus
💪 Full Body💪 Back💪 Shoulders
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#7 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#Chair#Resistance Band#Full Body#Back#Shoulders#low