Simple Posture Exercises for Osteoporosis That Make a Difference

Fitness / September 10, 2016

Author: Monica Lam-Feist, BS

Monica is AlgaeCal’s Content Marketing Manager. Monica completed her studies at The University of Wisconsin-Madison where she received a B.S. degree in Life Sciences Communication and a B.A. degree in Sociology. She also received certificates in Digital Studies and Leadership. Monica was an elite athlete and played Varsity soccer for the Wisconsin Badgers, Vancouver Whitecaps and for the Canadian Women's National Team. She brings a holistic and unique perspective and pulls from her experience in athletics and health to write for AlgaeCal.

I’m someone who has poor posture, which was made even more evident when filming these exercises!

So what does posture mean, exactly?  Posture is the position of a person’s body when standing or sitting.  When you have good posture, your body will work how it should.  But bad posture can lead to decreases in physical activity (due to limitations) and even headaches and neck and back pain.dowager's hump (kyphosis)

Having proper posture alignment will reduce the amount of strain you put on your body’s ligaments and muscles.  It can also prevent forward hunching and injuries.

Posture exercises are important at any age, but especially when you are suffering from low bone density or osteoporosis.

Have you seen your friends or relatives start to hunch or form a small hump on their back?

This is known as a Dowager’s hump (Kyphosis). Technically speaking, it’s the forward curvature of the spine that results in a stooped posture. This is typically seen in women with osteoporosis and is actually caused by the collapse of some of the front edges of the thoracic vertebrae!

The bones become porous and weak and can result in a fracture by simply bending over.

The crazy thing is, most people don’t feel it. That’s why osteoporosis is also known as ‘the silent disease.’

So don’t wait until your posture starts to decline and your risk of Dowager’s hump and spinal fractures are upon you. 

Tr these four simple posture exercises you can practice regularly.

4 Simple Posture Exercises for Osteoporosis

# 1 Cat Pose
  1. On a yoga mat, start with your hands and knees on the ground in a “tabletop” position.
  2. Your knees should be directly below your hips and your hands, wrists, shoulders and elbows in line to the floor.
  3. Your head will be facing down towards the floor.
  4. Exhale and round your back and spine towards the ceiling.
  5. Inhale and come back to “tabletop”.
  6. Repeat 10 times.
  7. This position is usually paired in yoga with cow pose. See below.

Cat pose

#2 Cow Pose
  1. Start in “tabletop” position.
  2. Inhale and lift your chest towards the ceiling.
  3. Let your belly sink towards the floor.
  4. Your head will look straight forward.
  5. Exhale and come back to “tabletop”.
  6. Repeat 10 times.
  7. Pair with cat pose for a fluid, 2-exercise routine.

Progression: Pair with cat-pose and practice daily.

Cat-Cow Benefits: These two exercises paired together improves posture and balance, while strengthening and stretching the spine and neck.

cat pose

#3 Shoulder Rolls
  1. Sit in a comfortable position
  2. As you inhale, raise your shoulders and shoulder blades to the back of your ears (a rolling motion).
  3. As you exhale, pull your shoulder blades down.
  4. Repeat 10 times.
  5. Take a 2-minute break and repeat.

Progression: Stand in a comfortable position while you practice this exercise.

Benefits: It relieves shoulder and back tension and also prevents forward hunching.

Adjustment: Simply squeeze the shoulders back and relax them down (if your shoulders already tend to be raised toward the ears)

Shoulder rolls for posture

#4 Head Press
  1. Sit comfortably in a well-supported chair.
  2. More your head straight back as far as you can.
  3. Do not tilt your chin or forehead.
  4. Hold your head in this position for 1-2 seconds.
  5. Relax back into your starting position.
  6. Repeat 10 times.

Progression: Stand comfortable while practicing this exercise.  Repeat with 2 sets at a time.

Benefits: Relieves tightness in your spine and muscles in your neck.  Also, it helps to align your shoulders and head. (As you can see, I tend to lean my head and neck forward naturally, so this is an exercise I need to continue doing to correct this!)

Adjustment: People who have tight neck muscles will compensate by leaning backwards. To prevent this and isolate the movement of the head, you can either stand against a wall or press the head back into your bed/couch while lying down.

Head presses for posture

If you have osteoporosis or low bone density, you may need to avoid or adjust exercises accordingly. If you are unsure, you should check with your healthcare provider.


Thanks , I LOVE these posts!

Victoria Mudd

These are great, thank you! Straight out of the Gokhale playbook….which I highly recommend!


At 81 I attribute these yoga exercises plus Algae Cal Plus and Strontium to my continued good health.


It looks like the cat and cow videos are reversed.

Mary Ruth

Good exercises. I do all but the Head Presses, I’ll add that one now. I’ve been taking Algae Cal for many years amd my bone density has indeed improved.

Barbara S

I think the videos are reversed. They don’t match the descriptions.


Yes, they are! Thanks for pointing that out, Barbara. It’s been updated 🙂


This is the best and most informative website ever. Thankyou AlgaeCal . Keep it coming!!!!


Ah! Thanks so much!

Good to hear we’re giving you the info you want/need!

Bonnie davis

I have osteopenia. I am 57 I feel like my hips will just break if I move wrong.. Just walking is painful. I feel I have gotten worse since Dexa last year. I bought AlgaeCal a month ago and look forward to seeing positive result. I will surly implement these excersizes. W


Hi Bonnie,

Sorry to hear that just walking is painful! You’re on the right track with AlgaeCal and adding suitable exercises. I would definitely recommend working with a physical therapist or your doctor on an exercise regimen that is safe for you and run these exercises by them as well. Cat-cow pose may not be ideal for you if you feel that your hips and back are vulnerable at the moment, so please be careful.

– Monica from AlgaeCal

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