Same AlgaeCal, New Look!

Hip Strengthening Exercises You Can Do Anytime, Anywhere

One year after a hip fracture, about one in three people either end up dependent on family, or in a nursing home.

And hip fractures are also one of the most common fractures there is. In fact, 1.6 million hip fractures occur worldwide every year!

However, hip fractures— like all fractures— are avoidable. And one of the best things you can do to protect yourself is hip-strengthening exercises.

The following three hip strengthening exercises are designed to improve your hip strength and the muscles surrounding them. And while these are low-impact exercises done on a mat, they are effective for everyone at any fitness level.

The Benefits of Hip Strengthening Exercises

Reduces Risk of Falls and Fracture

Aging is accompanied by loss of muscle mass, bone loss and an increased risk of falls that lead to fractures. In fact, hip fractures are the most common fracture among seniors, with nearly 75% of all hip fractures occurring in women.

There is substantial evidence that exercise and training intervention can enhance balance, muscle strength and prevent falls in older people. Hip strengthening exercises (like the ones we show below) that focus on the gluteus medius muscles play a significant role in the way we walk, run and balance. So if you improve balance, you reduce your risk of falls and thus, fracture.

Increase Hip Mobility and Maintain Proper Gait

Don’t discount the importance of range of motion and mobility! While stamina and speed tend to be highlighted when it comes to athletics, the ability to move your joints and limbs through their full range of motion is critical.

Your hips and shoulders are known as ‘mobility gatekeepers’. As they provide all three planes of movement and connect your torso to your outer extremities. So without them, successful movement would not be possible.

When it comes to your hips, if you have limited mobility, you start to compensate other muscles in the lower back and knees, which can cause, inefficiencies, pain and muscle imbalances.

As a result, the way you walk, also known your gait, can become compromised. Reduced hip muscle strength can lead to altered gait pattern characteristics. When these muscles become weak, walking can become impaired, as well as other daily life activities. That’s why the following hip strengthening exercises will not only increase hip mobility but ensure the muscles remain strong for daily life!

Improve Back Health

Do you suffer from low back pain? You’re not alone. According to the American Chiropractic Association, 31 million Americans experience low back pain at any given time. And it’s the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

The ability to activate the muscles in your hip plays a crucial role in lumbar (back) stabilization. Leading researchers have stated that when applying an exercise program for the relief of low back pain, strengthening the hip muscles is important. Research shows that adding hip strengthening exercises (like the ones we cover below) for chronic low back pain patients is helpful for rehabilitation and quality of life!

3 Exercises That Strengthen Your Hips

The following hip strengthening exercises can be done in the comfort of your own home or on the road if you’re traveling. Other than a recommended yoga mat or soft surface to lie on, no further exercise equipment is needed.

Side Leg Raise

The side-lying hip-abduction exercise or simply, side leg raise, is one of the best exercises for activating your gluteus medius! The gluteus medius is located on your upper buttock and is crucial for running, walking and single leg weight-bearing. In fact, it’s the main muscle involved in stabilizing your hips!

Weak glutes are associated with lower-limb musculoskeletal disorders, or in layman’s terms, conditions that affect your bones, joints, and muscles. For example, if the muscles start to weaken, your hips can begin to drop unnaturally and your pelvis inevitably compensates and internally rotates. You can physically identify this compensation when you start noticing your knees collapse inwards (aka knock-knees) during a movement like the squat. This can create problems for your knees, lower back and your iliotibial (IT) band.


  1. On a mat, lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm or support your head like I am in the GIF below.
  2. Use your other hand to stabilize yourself by placing it on the floor in front of you.
  3. Activate your abdominals by pulling your belly in and engage your gluteal muscles.
  4. Then, lift your top leg straight up keeping your hips steady. Do not rotate forward or backward.
  5. Gently lower your leg back down, maintaining control the whole way.
  6. Complete 15-20 times on each side for two sets.

Advanced: Once you have mastered the side leg raise, you can use a resistance band to challenge yourself. Place a resistance band just above both ankles. The movement of this exercise will be the same as the side leg raise, but now you will have some tension from the resistance band.

The Clamshell

Remember Suzanne Somers touting the “Thighmaster” in the early-mid 90s? You may see similarities in this clamshell exercise.

The clamshell is one of the most commonly prescribed exercises for those with knee pain as it targets the gluteus medius and hip abductor muscles. In fact, when these muscles are weak, knee pain is often experienced, especially in women. After a few reps of this exercise, you should really start to feel how your knees and hips are connected to one another.

Furthermore, one study published by the Journal of Orthopedic and Sports Physical Therapy found that the clamshell and the unilateral bridge (an advanced exercise that we will discuss below) are some of the best exercises to strengthen hips for injury prevention and treatment.


  1. Lie on your side with your legs stacked on top of each other, with your legs bent at a 45-degree angle.
  2. Rest your head on your lower arm or prop it up as I have done in the GIF above.
  3. Ensure that your hips are also stacked on top of each other. You don’t want your hips to rock backward.
  4. Engage your abdominal muscles by pulling your belly button in (think of it as pulling it towards your back).
  5. Then, raise your upper knee as high as you can while your heels are still touching. Do not shift your hips or pelvis or move your bottom leg off of the floor for the beginner version of this exercise. (I lift my leg slightly to make the exercise a little harder as I’m not using the floor for stability.)
  6. Hold for 1-2 seconds and then slowly bring your top leg back down to its starting position.
  7. Complete 15-20 times on each side for two sets.

Advanced: There are many different variations of the clamshell. The one above requires no equipment and is the most basic form. Once you have mastered this exercise, you can challenge yourself with more repetitions or try using a resistance band. Place the resistance band around both of your legs, just above your knees. And continue the exercise as instructed above.

Glute Bridge

The glute bridge, also known as the glute raise, is one of my favorite exercises as it activates all three of your gluteal muscles: the gluteus maximus, medius and minimus. Did you know the gluteus maximus is the largest muscle in the human body? Strengthening the muscles of your gluteus has also been shown to relieve chronic low back pain. In addition, the glute bridge strengthens your lower abdominal muscles, hamstrings and lower back. For those who have difficulty with squats — whether from knee, hip or back pain — the glute bridge is a great alternative as it does not place any pressure on your joints, while still working these muscles!


  1. Lay down on a mat with your feet on the ground, arms by your side and your knees bent. Your feet should be about shoulder-width apart. You can change how far your feet are from your buttocks. The closer in will engage more glute, the farther out will engage more hamstring.
  2. Engage your glutes and abdominals and lift straight up through your heels and upper back as high as possible. Keep your core engaged to help keep your back strong..
  3. Hold and squeeze your glutes for 2-3 seconds at the top.
  4. Then release back down slowly to your starting position.
  5. Repeat 10-15 times.

Advanced: Once you have mastered the basic glute bridge, you can try the Unilateral (Single Leg) Bridge. Remember the study above? It talked about the unilateral bridge being one of the best exercises to strengthen hips. It’s also a safe and convenient exercise to help increase hip joint stability.

To do the unilateral bridge, follow the same directions as you would for the basic glute bridge. But when you lift, you are only raising one leg up off the ground. You can lift that leg straight up towards the ceiling, or keep it bent at a 90-degree angle.

This exercise also produces a higher level of activation on your hamstring versus the regular glute bridge. So that may mean you have to do fewer repetitions until you increase hamstring strength and endurance!

These three hip strengthening exercises are great to do as a full lower body workout. Try doing them every other day so you give your muscles some time to recover.

Interested in strengthening your core, too? Check out our planking exercises for stability and bone strength.

Please let me know if there are any other exercises you are interested in by commenting below!

Disclaimer:  If you have low bone density, osteoporosis or other health concerns, you may need to avoid or adjust exercises accordingly. If you are unsure, please check with a physician or doctor before attempting this or any exercise.

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.


  1. Haydn Anthony
    Haydn Anthony

    How about a back muscle strengthening exercise? Upper and lower. Thanks!

    1. Monica

      Hi Haydn,

      Thanks for your feedback! That sounds great, I’ll add it to the list 🙂

      – Monica @ AlgaeCal

  2. Julie Jones
    Julie Jones

    Hi Monica. Thanks so much for these exercises. I would love to see what you may have for strengthening the spine. I only have a couple to work with but if you have any more that would be great. As hard as I try, I can’t seem to get my bone density to stabilize in this area. I have osteoporosis with -3.7 in the lumber area. Thanks so much.

    1. Monica

      Hi Julie,

      Thanks so much for taking the time to comment and do not get discouraged! Here is a great video that Lara has filmed discussing why you may be seeing results in one area instead of others. Usually, people will see increases in their spine first, so you are an exception, but it doesn’t necessarily mean what you are doing isn’t working. It may just take a bit longer to show up.

      With your osteoporosis at a -3.7 in the lumbar area I urge you to consult with a physical therapist on exercises and movements that are safe. An exercise that is fantastic for spine strength is known as the ‘superman’ and you can ask if this exercise is appropriate for you:

      – Lie face down on an exercise mat with your elbows bent and your forehead resting on your hands. Legs straight, feet down.
      – You can use a small cushion or pillow and place it at the level of your hip bones so that you can rest on it comfortably (you will be lying on top of it). This will also reduce pressure on your lower back during the exercise.
      – Start by raising one of your legs about a foot off the ground. Your toes should just lift off the ground – you don’t want to raise it too high as it may hyperextend your back.
      – Lower your leg back to the ground.
      – Alternate legs and repeat 10 times on each leg to complete the set.
      – Take a break and complete another 2 sets for a total of 3.


      – Place your arms out in front of you (can use a towel to rest your forehead on if you like).
      – Raise one arm and the opposite leg at the same time so they both just lift off the ground.
      – Hold for 2 seconds and then lower both down to the ground.
      – Alternate using the other arm and leg and repeat 10 times each to complete the set.
      – Take a break and complete another 2 sets for a total of 3.

      – Monica @ AlgaeCal

      1. Lynde

        Thanks so much for recommending Physical Therapy to some of your responders here. We have the expertise to help folks perform the appropriate exercises in proper form, which is essential to making progress in strength AND bone density. While watching your young model in the video perform the abduction exercise, I was concerned that someone might actually do the exercise in the form she demonstrates. When one’s audience is aging adults, may I suggest using an aging adult in your demonstration videos? And get a PT on the set to make sure the form is accurate?? Cheers!

        1. Monica AlgaeCal
          Monica AlgaeCal

          Hi Lynde,

          Thanks for the feedback. Lara Pizzorno the author of Your Bones (and our resident Bone Health Expert) and I have partnered up on some upcoming exercises where she will be demonstrating – super exciting! However, I am a certified ACE Certified Personal Trainer and have made sure that these exercises are appropriate for women and men of all ages, particularly aging adults.

          – Monica

          1. Eileen Leathers
            Eileen Leathers

            Monica, I have been reading this book ‘Your Bones’ and it is fantastic! So informative and helpful to the health regiment I’m trying to follow along with taking my AlgaeCal and Strontium. I wasn’t aware that Lara is your resident bone expert, and that the two of you are partnering with exercises for us.
            Thank you so much!

            1. Monica AlgaeCal
              Monica AlgaeCal

              Hi Eileen,
              Your Bones by Lara Pizzorno is excellent. Yes, Lara discovered AlgaeCal organically years ago when she was researching and looking for natural ways to reclaim her bone mineral density! You can see her testimonial videos here:
              Now, we are lucky enough to have her as a Bone Health Expert and collaborate on various projects with AlgaeCal. You can see some of her posts written on the AlgaeCal blog as well

              Thank you for taking the time to comment!

              – Monica

  3. Patty Clayton
    Patty Clayton

    Hi Monica, I am trying to obtain some additional information regarding the type of equipment Evi Hoffman stated she has used to help exercise her hips. She mentioned a “rebounder” and an “oscillating platform” in her video that your website posted of her testimony. Is it possible to get more information from her on the brand or type of oscillator she was speaking of?

    1. Monica

      Hi Patty,

      I’ll reach out to Evi and see if she can tell us the specific brand. Will get back to you!

      – Monica @ AlgaeCal

    2. Monica

      Hi Patty,

      Heard back from Evi and she said she uses something called osflow, which is the oscillating platform she mentions and the rebounder is from

      Hope that helps!

      – Monica @ AlgaeCal

  4. Giggles Miller
    Giggles Miller

    thanks Patty. My PT wants me to do weight bearing exercises for osteoporosis. Can you recommend some. Thanks, Gigi

  5. Rebecca D Fischer
    Rebecca D Fischer

    I am a swimmer and would love some exercises I can do in the pool. Also can you provide exercises that I can do with a weight bench and weights? I am 56 and diagnosed with bone loss and just bought your 6 month supply and cant wait to get started with Algaecal! Thank You! Becca

    1. Monica

      Hi Rebecca,

      So wonderful to hear you’re starting AlgaeCal! If you have any further questions during your bone health journey, let us know 🙂

      Here are some specific pool exercises you can do:
      Here is a great post on osteoporosis exercises, including weight-bearing:

      You can also take a look at the exercise category on our blog for more posts, here:
      – Monica

  6. Monica Vandenhoven
    Monica Vandenhoven

    I am 76. Here is what I do: yoga/pilates , Tai Chi, weight lifting, aerobics, gentle jogging or gently jumping on spot and meditation. I eat organic food mostly sourced locally and a few months ago I added Alpha-Cal and Strontium.

    1. Monica

      Hi Monica,
      Wonderful to hear! Sounds like you are on the right track with all the exercise you are doing, including your diet and AlgaeCal!
      – Monica

  7. Ruby Jones
    Ruby Jones

    Hi Monica,
    I broke my back about 3 years ago and my back muscles keep getting worse now I have a curvature of the spine I think I really need some back strengthening exercises?
    I really would appreciate them if you have some to share?
    Thank You

    1. Monica

      Hi Ruby,

      We have a few posture and back exercises on the following page in the section “posture exercises”, specifically thoracic extension, foam roller and dart exercises.
      And an additional posture post here:

      Hope this gives you some exercises to try. Although. it’s best to discuss and get cleared by your doctor before trying any new exercises just to be safe!

      – Monica

  8. jennifer_duck

    I was driving 2 hour Up and Back home to do this. Can tell what other thing I can do help me. Yesterday I move stuff family room in my kitchen and today I cant move I hurt in my spine. I hoping this stuff going help with my bone.

    1. Monica

      Hi Jennifer,

      We do offer additional bone health exercises if you’re interested. Simply search “exercise” in the search bar on the website and you’ll see a wonderful list of them.

      Some of the top ones are the following:
      – Yoga For Osteoporosis. Click here.
      – Planking and Stability Exercises. Click here.
      – Posture Exercises. Click here.

      However, if you are experiencing pain in your back and spine it’s best to discuss appropriate exercises with your doctor or physical therapist before trying any of these. Also, if you have any questions about AlgaeCal Plus and Strontium Boost or your current bone health regimen, you can always call and speak to one of our Bone Health Consultants at 1-800-820-0184.

      – Monica

  9. cmegargee

    Jade had bilateral hip replacements. Should I try these?

    1. Jenna AlgaeCal
      Jenna AlgaeCal


      It’s definitely important to exercise to help strengthen your bones and the muscles around them, not to mention the wonderful benefits for your cardiovascular health!

      In saying that, it is best to speak with a doctor or physiotherapist to double check which exercises are safe for you to do.

      – Jenna @ AlgaeCal

  10. Barbara

    I like those exercises for the hips, but in addition to osteoporosis in my right hip and spine, I also have severe arthritis in both knees which makes it hard to get down or get up from the floor. What would you suggest, so I can still get benefit for my hips?

  11. susan

    1. advanced glute bridge – i can’t picture what you describe – any possibility of a photo?
    2. every other day -??? why would i exercise only every other day – my muscles don’t feel tired after doing these exercises???

    1. Monica AlgaeCal
      Monica AlgaeCal

      Hi Susan,

      If you are feeling good and not tired after doing these exercises you can try them daily and move on to the advanced versions that include resistance bands for the first two and single leg for the last one. In addition, you can up the repetitions and sets. Everyone is different so if you need more of a challenge, definitely challenge yourself!

      – Monica

  12. Eileen Leathers
    Eileen Leathers

    Monica, Is there a short video for the clamshell exercise? When the email came from Dean recommending these 3 exercises to strengthen my hips there were quick visuals, but I don’t see them anymore when I bring up the site.

    1. Monica AlgaeCal
      Monica AlgaeCal

      Hi Eileen,
      Sorry for the inconvenience! The post above should have all the exercises in video format now.
      – Monica

      1. eileen Leathers
        eileen Leathers

        Thanks Monica, I can see them all now. Have a great day.

  13. Patricia Graham
    Patricia Graham

    Are any of your recommended exercises on DVD’s that one can purchase? I find being able to see the exercises on my DVD player rather than on my PC is so helpful!

    1. Jenna AlgaeCal
      Jenna AlgaeCal

      Hi Patricia,

      Great question. We do not currently have DVD versions of our bone-strengthening exercises – although this is a wonderful idea that we will certainly pass along!

      You may be able to find DVD’s with bone strengthening exercises on websites such as Amazon or eBay. We would suggest searching for yoga, pilates, or barre videos tailored to those with bone loss. Be sure to listen to your body & if you are ever unsure, please check with a physician or doctor before attempting any exercise.

      We hope this is helpful! Let us know if you have any other questions!

      – Jenna @ AlgaeCal

      1. Jo D. Anderson
        Jo D. Anderson

        I really like DVDs I have a special TV set up for that. For non-tech types, DVDs are easier to use.

        FYI…I am not able to lay on my side to do exercises, so I do them laying on my back as per my physical therapist. The clam shell works that way and the side leg lift can be done standing or laying on the bed with a slick plastic bag underneath it. Those of us with extra challenges have to be creative!

        1. Megan AlgaeCal
          Megan AlgaeCal

          Hi Jo, thanks for taking the time to share!

          We currently don’t have exercise DVDs, but you might be able to find some online or at your local library! That’s amazing that you have been so creative & resourceful to adapt the exercises so that they’re comfortable for you – keep up the great work, Jo! ❤️

          -Megan @ AlgaeCal

  14. Meg

    Do you have more knee exercises? I have arthritis under my knee caps.

    1. Jenna AlgaeCal
      Jenna AlgaeCal

      Hi Meg,

      At this time, we don’t have any other knee exercises on our blog. However, there are some fantastic Youtube videos with exercises specifically targeted to arthritis in the knees! Here’s one example:

      We will definitely continue to expand the exercise section of our blog so keep an eye out for more 🙂

      – Jenna @ AlgaeCal

  15. Monica Sukowski
    Monica Sukowski

    Hi Monica, Can you include exercise to strengthen feet, especially for older folks who like to hike…Thanks so much !

    1. Jenna AlgaeCal
      Jenna AlgaeCal

      Hi Monica,

      We’ll definitely look at creating a post for foot strengthening exercises in the future! For now, there are some excellent videos on YouTube like this one by Yoga with Adriene (Monica and I love her videos so we hope you’ll like this one!)

      – Jenna @ AlgaeCal

  16. Patty

    I’ve been taught that exercises where your feet are on the floor are best for building bone density in the hips. Clamshell and Side leg lifts don’t have feet on the floor.

    1. Monica AlgaeCal
      Monica AlgaeCal

      Hi Patty,

      Thanks for taking the time to comment. You’re right! Weight-bearing exercise is one of the best exercises to build strong, healthy bones as you’re literally bearing your own weight and positively stressing your bones. This sends signals to your bone-building cells to work and for your bones to become strong! This post is discussing hip-strengthening exercises, and not weight-bearing exercise specifically. The focus is on reducing fall risk, increasing hip mobility and gait, and improving back health (which is discussed in the “Benefits” section at the top of the post)

      If you’re looking for weight-bearing exercises, you can check out the other posts in our exercise category on the blog:
      Or our comprehensive exercise page that discusses weight-bearing exercise further too

      Hope that helps 🙂

  17. Barbara Armbruster
    Barbara Armbruster

    I am 81 years old and have degenerative disc disease. I also have bone loss and scoliosis in my left hip. Ten to 15 years ago I had c2 to c7 disc fusion. Recently my right shoulder is very painful as is my neck (less so). Almost any movement causes extreme pain in my arm. I need help. I hesitate taking pain meds. Is there anything that will help this array of pain/degeneration,etc.

    1. Jenna AlgaeCal
      Jenna AlgaeCal

      So sorry to hear about the pain you’re experiencing, Barbara. We recommend our Bone Builder Pack (AlgaeCal Plus and Strontium Boost) as it’s clinically supported to increase bone density. Some customers do find it beneficial for pain as well as Triple Power Omega 3 Fish Oil which is a super powerful natural anti-inflammatory.

      If you have any questions please don’t hesitate to email [email protected] or call us at 1-800-820-0184! ❤️

      – Jenna @ AlgaeCal

  18. Gloria J Alvarez
    Gloria J Alvarez

    I’ve been taking AlgaeCal and Strontium for almost a year. I’m having a problem with constipation. I drink 6 cups of water a day, 5 fruits and vegtables. I don’t want to stop taking your produce. Can you suggest something?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      We’re very sorry to hear that you’ve been experiencing constipation while taking our products, Gloria. This is unusual and not something you should be experiencing with AlgaeCal Plus or Strontium Boost! Constipation can be a sign of a calcium/magnesium imbalance and is often something that is easily rectified through dietary changes and the right nutrition. However, it sounds like you eat a healthy diet! Are you currently taking any additional supplements that contain calcium or magnesium? If so, this may be throwing off the calcium to magnesium ratio present in AlgaeCal.

      Gloria, please email [email protected] or call our Bone Health Consultants at 1-800-820-0184 – we would love to work with you to determine the cause and make sure you are feeling 100%. Remember, we’re here to support you along your bone health journey! ❤️

      – Blaire @ AlgaeCal

  19. Jane

    Great exercises but I have few suggestions for you. First use a senior as your model not a young flexible person. Secondly have the bottom leg flexed like in clam shell to provide better stability. Leg raise should only be slightly past horizontal -that’s all the range one need to work gluteus medius. Trying to get as high as your picture will surely cause the leg to externally rotate with the quads and hip flexors doing most of the work.
    Then, bridge with the hands clasped overhead as a progression before single leg raise. Cheers

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Jane, thank you for taking the time to reach out!

      We are always looking for ways to improve, so we truly appreciate your wonderful suggestions. 😊

      We do hope you’ll continue to enjoy these exercises and please do leave comments whenever you have a tip for us! 💕

      -Megan @ AlgaeCal

      1. Wendy

        Can these exercises be done if I have 2 total hip replacements? Thanks from Wendy

        1. Megan AlgaeCal
          Megan AlgaeCal

          Hi Wendy!

          While some have shared that they are actually recommended to do these exercises after a hip replacement, everyone is different! We would recommend checking in with a health professional/exercise specialist who can assess your current health status to see if these exercises are appropriate for you at this time. If trying them out for the first time, start with just a few repetitions and remember to keep the movements slow and controlled. Stick with what’s comfortable for you!

          Hope this helps, Wendy! ❤️

          -Megan @ AlgaeCal

      2. Makere

        My physio would agree with the comments made re clamshell and side lifts. Please amend your recommendation,

        1. Megan AlgaeCal
          Megan AlgaeCal

          Hi Makere,

          Thanks so much. We’ve passed this information to our team so they can look into updating the post!

          -Megan @ AlgaeCal

  20. valerie stewart
    valerie stewart

    Monica…..I am a stage 3 kdney patient… I able to take AlgaeCal?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Valerie, glad you reached out!

      If kidney disease is a concern, we advise discussing AlgaeCal with your doctor to determine if it is suitable for you at this time. We have a printable doctor information sheet you can find here. Generally, AlgaeCal Plus is safe for those with kidney disease; however, Strontium Boost is not recommended for someone with chronic kidney disease.

      Hope this helps and feel free to give us a call at 1-800-820-0184 if you need clarification! ☺️

      -Megan @ AlgaeCal

  21. Diann

    The link to the information sheet to share with a doctor is not working. Can you please look into that? Thanks.

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Diann!

      Sorry about that, we recently updated our sheet. You can find the new copy here.

      Hope this helps and feel free to let us know if you have any other questions 😊

      -Megan @ AlgaeCal

      1. Mary Saunders
        Mary Saunders

        Still not working.Message: No such key when clicking on highlighted “here”.

        1. Megan AlgaeCal
          Megan AlgaeCal

          Sorry about that, Mary!!

          Thanks for pointing this out. We’ve updated the link above and it should be working now. ❤️

          -Megan @ AlgaeCal

  22. Jen

    I have trochanter bursitis. Please share exercises that will help me. It is very painful

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Jen, sorry to hear about the pain you’re in!

      We would encourage you to consult an exercise specialist about which movements are safe for you to do at this time. We do have a variety of exercises on our blog that you can browse through:

      Jen, we also have an article on the best anti-inflammatory foods that you might find helpful here.

      Hope this helps and that you’ll feel better soon ❤️

      -Megan @ AlgaeCal

  23. Amy Genova
    Amy Genova

    I did one Glute bridge and got a shooting pain in my hamstring, which I injured 3 years ago. Any advice?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Amy,

      We’re so sorry to hear you experienced this. We recommend holding off on glute bridges for now and speaking with your doctor/physiotherapist about this issue.

      We hope you are feeling better now! ❤️

      – Blaire @ AlgaeCal

  24. Pam Wright
    Pam Wright

    I have lumbar and hip osteoporosis. I just started a rowing machine exercise that I do slowly. I have always been active and also do yoga and walk every day. Would you consider the rowing not appropriate for my back?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Pam,

      It’s great that you have always been active! For rowing, it’s important to make sure you have the proper technique so you do not put your spine at risk – and the technique can be tricky! We encourage you to get a physiotherapist’s approval before continuing this exercise 🙂

      – Blaire @ AlgaeCal

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