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Osteoporosis Exercises to Protect Your Spine and Build Strength
AskDoctorJo•Processed: Mar 03, 2026
6-minute workout video. Low Impact, Floor Exercise. targeting Core, Back, Shoulders, Hips. low intensity. helps with Pain Relief, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of gentle exercises performed in a hook lying position, focusing on shoulder and hip movements to strengthen the body while protecting the spine.
🏃 Guide
This video is designed for individuals with osteoporosis seeking to strengthen their bodies while ensuring spinal safety. It provides gentle exercises that help maintain bone health and alleviate pain.
Benefits
Slows bone loss associated with osteoporosis
Improves posture and core stability
Step-by-Step Guide
1
Shoulder Flexion in Hooklying
Lie in a hook lying position with knees propped up. Push your chest out and bring arms above your head, feeling a stretch in your shoulders. Maintain alignment and avoid twisting.
2
Hooklying Ws
In the hook lying position, push your upper arms into the surface while arching your chest up. Hold for 3-5 seconds to activate shoulder muscles without large movements.
3
Supine Isometric Hip Extension
While in hook lying, push your heel down into the surface to activate hamstrings and glutes. Hold for 3-5 seconds, then relax.
4
Supine Pelvic Tilts
Gently rotate your pelvis to flatten your back using core muscles. Hold for 3-5 seconds, focusing on small movements for core engagement.
5
Hooklying March
In a pelvic tilt position, alternate lifting your knees in a marching motion while maintaining spinal alignment. This engages core muscles to support the spine.
Safety Notes
Consult with a healthcare provider before starting. Avoid exercises if you have a compression fracture or if twisting movements cause discomfort.
Duration: 6m 5s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoporosis
Therapeutic Goals
Pain ReliefMuscle Strength
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ None
Primary Focus
💪 Core💪 Back💪 Shoulders💪 Hips
Category
Low ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#6 min#quick#short#Low Impact#Floor Exercise#beginner#None#Core#Back#Shoulders#Hips#low