Simple Posture Exercises for Osteoporosis That Make a Difference

Exercise / Fitness / May 22, 2019

Posture exercises

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

But what does posture mean, exactly? Simply put, posture is the position of your body when standing or sitting.

Proper posture involves keeping your shoulders back and down, your chin and chest lifted, and your stomach tucked in. When you’re standing, your tailbone should be slightly tucked down too, with your feet hip-width apart and a small bend in your knees.

This will reduce the amount of strain you put on your body’s ligaments and muscles. It can also prevent bad habits like hunching forwards. And in the long run, maintaining proper posture will reduce your risk of injury.

But bad posture can lead to everything from headaches and back pain, to a decreased ability to do physical activity!

So, posture exercises are important at any age, but especially when you’re suffering from low bone density or osteoporosis.

That’s why I put together a list of simple exercises you can practice to improve your posture!

Simple Posture Exercises for Osteoporosis

Shoulder Rolls

Why shoulder rolls?

This exercise is great for relieving shoulder and back tension. Shoulder rolls are a common warm-up exercise in yoga for this very reason. It’s a simple way of melting away the day’s stress, and it also stops you from hunching over!

Here’s how to do the exercise:

  1. Sit in a comfortable position with your eyes gazing forward.
  2. As you inhale, raise your shoulders and shoulder blades up to the back of your ears in a rolling motion.
  3. As you exhale, pull your shoulder blades back down.
  4. Repeat 10 times.
  5. Take a 2-minute break and repeat as needed.

Tailor the exercise to you: This is a gentle exercise, but to take it to the next level, you can perform it standing. Simply stand in a comfortable position with your feet planted shoulder-width apart. If your shoulders already tend to be raised toward your ears, make sure you relax them down before getting started.

Head Press

Why the head press?

The head press is subtle but effective. It relieves tightness in your spine and the muscles of your neck. It also helps align your shoulders and head. As you can see, I tend to lean my head and neck forward naturally. So, I do head presses regularly to correct this!

Here’s how to do the exercise:

  1. Sit comfortably in a well-supported chair.
  2. Move 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.

Tailor the exercise to you: Once again, this is a gentle exercise. But for more of a challenge, you can perform it standing with your feet hip-width apart. You can also do an extra set, so 20 repetitions total, with a short rest between sets.

If you have tight neck muscles, your tendency will be to lean back to compensate. To avoid this and isolate the movement of your head, you can stand against a wall, or press your head back while lying on your bed or couch.

Doorway Stretch

Why the doorway stretch?

If you catch yourself arching forward when sitting or standing, tight chest muscles may be the culprit. This exercise will loosen these muscles and encourage you to stand straight naturally.

To perform this exercise, you can use a doorway or an exercise machine tall enough to act as a stable point (like you’ll see in the video below!).

Here’s how to do the exercise:

  1. Stand in the doorway or next to an exercise machine, and place your arm slightly higher than parallel to the floor with your hand resting flat against the doorframe or post.
  2. Bend your elbow so your fingers are pointing towards the ceiling.
  3. Then, gently lean into your raised arm until you feel a stretch— hold for 8-10 seconds.
  4. Relax your arm back into starting position and go again.
  5. Repeat 2-3 times on each side.

Tailor the exercise for you: To make this exercise more challenging, you can increase the number of repetitions you perform. Just be careful and make sure you listen to your body. This isn’t meant to be a difficult exercise after all. It’s a simple stretch to relieve tension and promote proper posture!

Wall Angel

Why the wall angel?

Ever make snow angels as a kid? Even if you didn’t, you probably know the premise. And wall angels are very similar. You just use a wall instead of a pile of snow!

This exercise helps strengthen your shoulder and back muscles, while also opening up tight chest muscles. So, it’s a powerful tool for improving your posture.

Here’s how to do the exercise:

  1. Stand with your feet hip-width apart, and your back against a wall— you should feel your head, spine, and glutes resting against the wall.
  2. Maintain a slight bend in your knees.
  3. Bring your arms up with your elbows bent at 90 degrees, and the backs of your hands against the wall. (You should see your upper body form a W.)
  4. Then, slowly bring your arms up until they’re as straight as possible and hold for a couple seconds.
  5. Bring your arms back down to starting position and repeat 10 times.

Tailor the exercise to you: Wall angels are deceptively challenging, so take it slow. If 10 repetitions feels like too many, try doing five to start and work your way up. And as always, consider consulting your medical professional before attempting any new exercise.

Kneeling Hip Flexor Stretch

Why the kneeling hip flexor stretch?

When it comes to posture, the neck and shoulders get a lot of attention. But poor posture can be caused by the lower spine and hips too! Which is why I included an exercise to stretch out your hip flexors— the muscles just below your hip bones.

Tight hip flexors can not only ruin your posture, but can also cause tightness in the lower back by making your hips tilt forward (an anterior pelvic tilt). Over time, this will also lead to reduced core muscle strength.

Here’s how to do the exercise:

  1. Place your right knee on the floor directly under your right hip (use a mat or a soft surface like a rug to protect your knees). Place your left foot in front of your left hip, so that your knee is directly over your ankle.
  2. Keep your back straight and your spine tall. Rest your left hand on your left thigh to help maintain your balance.
  3. Lean forward into your left hip while keeping your right knee pressed into the ground. Your left knee will come slightly over your ankle.
  4. Hold the stretch for 3-4 seconds, and then return to starting position.
  5. Repeat 10 times, and switch sides.

Tailor the exercise to you: If you want to increase the intensity of this stretch, raise the arm opposite to the hip you’re stretching in the air. Tilt it slightly towards the hip you’re stretching as you lean forward. Do this for both sides!

And for best results, make sure you keep your abdominals engaged throughout this stretch. This will help you keep your pelvis level and your back straight.

Osteoporosis and Posture Exercises Takeaway

Have you ever craned your neck to read a text message? Leaned forward to make out words on a computer screen?

There are so many things we do in this modern age that affect our posture…

And poor posture can have all sorts of negative consequences like Dowager’s Hump or kyphosis. Technically speaking, kyphosis is the forward curvature of the spine that results in a stooped posture.

This condition is typically seen in women with osteoporosis and is caused by the collapse of some of the front edges of the thoracic vertebrae (that’s the middle portion of your spine). 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 known as the “silent disease”. But practicing proper posture can help you avoid this unpleasant condition.

It also promotes better balance. When you stand up straight, your weight is centered over your feet. And a stable center of gravity is key to balance. In fact, studies show that proper posture greatly reduces the risk of falls in older adults.

So, you can see why posture exercises are so important for people with osteoporosis!

That said, if you have low bone density, you may need to make adjustments to these exercises. If you’re unsure whether an exercise is safe for you, check with your healthcare provider before trying it.

I hope you find these exercises for improving your posture useful. I know for myself, they’ve helped me overcome my slouching habit! So, give these a try and let me know what you think…

And if you have any other posture promoting exercises or tips you’d like to share, please leave a comment below!


Author: Monica Straith, BS

Comments
mm
mm

I have read that calcium supplements are linked to cardiovascular disease,

Blaire AlgaeCal
Blaire AlgaeCal

Hi Mm,

Thank you for sharing your concern – we’d like to help clarify!

The majority of calcium supplements are rock-based and (as you can imagine) are not very body-friendly. It’s no wonder they can cause adverse effects like calcification of soft tissue. AlgaeCal is different in that it is plant-based and our body actually recognizes it as food. It contains a naturally occurring trace mineral complex similar to the mineral composition of our bones and also provides additional bone-building vitamins and minerals, which assist in both the absorption and direction of calcium (for example vitamin K2 helps direct calcium where it needs to go – into your bones – and away from soft tissues like the heart!).

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Hope that helps! Let us know if you have any further questions 😊

– Blaire @ AlgaeCal

Neelima
Neelima

I have severe osteopenia in my lumbar spine.
I am 64 years old.
I have ongoing pain in my mid back for four months now.
My question is, is it safe for me to do the plank? I am able to do it but am afraid I might fracture a vertebra or two.
I’m still debating with myself about starting off on AlgaeCal.

Blaire AlgaeCal
Blaire AlgaeCal

Hi Neelima,

Thank you for reaching out and sharing a bit about yourself! We’re very sorry to hear about your diagnosis and ongoing back pain. Exercise may be able to help relieve some of this pain; however, we highly recommend discussing any new exercise routine with your doctor or physical therapist to determine what’s safe for you.

Neelima, we’ve helped thousands and thousands of women enjoy life without the fear of fractures and we are very confident that we will do the same for you! AlgaeCal is the only calcium supplement with human clinical trials showing it can increase bone mineral density – all other calciums have only ever been able to slow down bone loss. In fact, AlgaeCal has shown that it can increase bone mineral density safely and naturally in three prominent and peer-reviewed journals. The latest 7-year study showed consistent and linear increases year after year. To see these studies, click here!

Please don’t hesitate to call our Bone Health Consultants at 1-800-820-0184 if you have any questions!

– Blaire @ AlgaeCal

Gay phillips
Gay phillips

I have sever scoliosis and have a dropped foot due to a surgery mistake and I want to strengthen my back. I find it difficult getting down on the floor because of these issues. I am 73 and feel like I am collapsing. I am taking algaeCal and Strontium.
I am determined to do these exercises. Thank you for all your advice.

Blaire AlgaeCal
Blaire AlgaeCal

So sorry to hear what you’ve been going through, Gay ❤️ It’s great you’re wanting to try out these exercises! Yoga is also helpful for women with scoliosis, so we thought you might be interested in this blog post. Prior to the implementation of a new exercise routine, we must advise a discussion with your doctor or a physical therapist regarding any limitations.

Please reach out to us if you have any questions!

– Blaire @ AlgaeCal

ladymari002@yahoo.com

Hi I was just diagnosed with osteoporosis starting in the hips. I have started taking the Algae Cal Plus this month and have ordered my 3rd order. I do exercise and Zumba and have been doing so for many years. Will swim for the summer also. I am 79 so am excited to see how well I do before next scan every 2 years.

Jenna AlgaeCal
Jenna AlgaeCal

Wow, it’s wonderful to hear how active you are! We’ll be excited to hear how your next scan goes too. 💕

– Jenna @ AlgaeCal

Janet Queen
Janet Queen

Hello, I bought AlgaeCal about a year ago. I wasn’t very good at taking it other than in the morning. Also I read that the Strontium Should be taken without calcium so I hardly took any of it at all. I am left with 6 bottles of Strontium and no AlgaeCal. Is there a way to just purchase the AlgaeCal so that I can start over and hope to take it properly? Thank you !

Jenna AlgaeCal
Jenna AlgaeCal

Hi Janet,

Yes, you can purchase AlgaeCal Plus here, or over the phone with our Bone Health Consultants at 1-800-820-0184! We have a great guideline on how to take AlgaeCal you might find helpful here.

If you have any questions or need help creating a schedule that best suits your lifestyle please don’t hesitate to contact our Bone Health Consultants about this — we’re here to help!

– Jenna @ AlgaeCal

Carol York
Carol York

I think a chart of dexa scan readings would be great. Have it show normal to osteopenia to osteoporosis. I just do not make sense of mine.Good luck on any Dr. really explaining what is taking place. They just want to put a person on drugs. Which I refused. Been on Algae Cal two years. Healthy foods and collagen and exercise.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Carol,

We have a great page covering what you need to know about DEXA scans here! It includes a couple of visuals to help better explain what your results mean. If you have any questions please don’t hesitate to call our Bone Health Consultants at 1-800-820-0184 — they can go over your results in further detail. 🙂

– Jenna @ AlgaeCal

Jannette Egger
Jannette Egger

I’m in the same boat.
I’m 58 years old. I have been diagnosed with osteoporosis and have refused the medications they push on you. However I didn’t do much to prevent further loss. I think I’m finally on the right path. There’s just so much contradicting information. It’s so frustrating.
I’m exercising now and eating more of a plant based diet and just ordered AlgaeCal. Crossing fingers.

I’m hoping my next bone scan shows improvement

Blaire AlgaeCal
Blaire AlgaeCal

Thanks for sharing, Jannette ❤️ We’re so happy to hear you’ve chosen the natural approach for your bone health. We’ve helped thousands and thousands of women and men enjoy life without the fear of fractures and we are very confident that we will do the same for you! Please do keep us updated on how your next DEXA scan goes – and don’t hesitate to reach out if you have any questions along the way 😊

– Blaire @ AlgaeCal

Brenda Love
Brenda Love

I take algaecal basic and strontium boost. I am afraid to take the “Plus” b/c I do have episodes of heart palpitations. I was having them to the point of frightening me terribly a year ago last November. I went to cardiologist and requested an echocardiogram. I have a mitral valve prolapse and wanted to see how that was doing. I was diagnosed with that many years ago. So I quit caffeinated coffee a year ago November which isn’t bad for me since I only drank 2 cups coffee a.m. So now I do decaf. My EKG had one of the skipped beats on it and dr. said it wasn’t sign of bad news. He contributed to stress and caffeine. I’ve had anxiety disorder since my early 20’s and I turned 65 May 11. So I have taken medication for that for years. I have read on Inspire.com so many people that cannot take the K2 MK7 version b/c of heart palps so I haven’t done it. But I am taking the basic. I would appreciate any positive comments. A few years back I was devastated by an Endo dr. telling me that my OP was going to kill me. I was frantic and went home searching the internet and found Inspire and found Lara Pizzorno. She is an absolute GOD SEND! I love her! Thank you!

Mary A
Mary A

I have received the product but have not started taking it.
I have stage four kidney disease due to taking a insulin shot that shut down my kidneys so I wonder what affect it would have on my kidneys?

Jenna AlgaeCal
Jenna AlgaeCal

I’m glad you reached out, Mary. It’s best to speak with your doctor before starting AlgaeCal to make sure it’s right for you! You can click here for an information sheet to share with your doctor.

I think you’ll have no problem taking AlgaeCal Plus, however, Strontium Boost is not recommended for individuals with chronic kidney disease (more information on this here.)

If you have any questions or would like more information please email [email protected] or call our Bone Health Consultants at 1-800-820-0184!

– Jenna @ AlgaeCal

Christine
Christine

I am 67, diagnosed with osteoporosis last year. I have never done well with prescription drugs so they are not an option. I have significant IBS; everything bothers my stomach, even the readily available calcium supplements. As much as I love what your product promotes, I am worried about consequences to my very fragile gut. Any thoughts? Thank you!

Jenna AlgaeCal
Jenna AlgaeCal

So glad you reached out, Christine.

Did you know the majority of calcium supplements are derived from rocks? It’s no wonder they can cause digestive issues. AlgaeCal is different — because it’s a natural plant-based calcium supplement even our most sensitive customers have found success taking AlgaeCal. To make sure you’re feeling 100%, you can always start with 1 capsule (or even 1/2 a capsule) then work your way up to the bone-building dose of 4 capsules.

If you did find AlgaeCal isn’t a fit, we provide a 1-year product satisfaction guarantee so you can return all unopened product and 1 partially used bottle for a full refund. Please feel free to call us at 1-800-820-0184 if you have any questions! ❤️

– Jenna @ AlgaeCal

Barbara Young
Barbara Young

I take yoga once a week but wonder what poses might not be good for someone like me who has been diagnosed with osteoporosis. Can you help with that information?

Esther
Esther

I’ve been taking AlgeaCal with strontium boost for about six months I was diagnosed with severe osteoporosis in my L1 and L2 region in my spine seven months ago (-2.5 & -2.7) and I’m only 56 years old! I work out and eat well and I am on the thin side My doctor wanted me to take a prescription bone drug. They have even sent me to an endocrinologist who has the same request because they don’t recognize GeaCal and I can’t have another DEXA scan for another year and a half to know if it’s working. I have told them and afraid of the side effects of those other drugs and I only regret about your product. They feel those are the only ones that are posted, the positive ones not the negative. I’ve done a little research and some people say strontium well give a false indication of increased bone renewal. I’m really conflicted, help!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Esther,

We’re so glad you reached out, and thanks for taking the time to share. We understand it can be difficult to choose the best path, so we hope to be of some help!

As you touched on, the prescription medications can have many harsh side effects, including increased risk of fracture after 3-5 years of use. You can learn more about how the bone drugs function here.

Like yours, many doctors are not aware of the natural alternatives available… Yet! Our Bone Health Consultants can email you a printable information sheet summarizing our products and the human clinical studies if you’d like to discuss this with your doctor.

Esther, one of the biggest misconceptions associated with strontium is that it skews DXA results too much to be reliable. We address this directly and explain the science behind strontium here.

If you have any questions please let us know! You can also email [email protected] or call our Bone Health Consultants at 1-800-820-0184. We’re happy to help 🙂

– Jenna @ AlgaeCal

Sherry B
Sherry B

Thank you bunches for this needful information. I appreciate your time and help for my osteoporosis!
Sherry B

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sherry,

You’re welcome! Wonderful to hear you find our blog posts beneficial. If you ever have any questions be sure to let us know ☺️

– Jenna @ AlgaeCal

S meeder
S meeder

I’m very interest in your product. I have osteoporosis but the cost of it,sad to say, is way out of my fixed income price range. Especially when I read you encourage purchasing enough because you could run out.
All I can do is look and walk away.
I do take full advantage of the information in your emails though. I
Thank you for that.
Thankful for what I have,
Sarah

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sarah,

We are so glad to hear you enjoy & find value in our content!

While AlgaeCal may seem more expensive than other calcium supplements on the market, it is the only calcium supplement clinically proven to increase bone density & is truly an investment in your health. We do our best to make AlgaeCal affordable for everyone to increase their bone density naturally, which is why we offer bundle pricing that has up to 38% savings as well as free shipping!

Because we hand harvest our algae to make sure it is sustainable, we are only allowed to harvest a certain amount of the algae each year. In the past, we have had a waitlist for AlgaeCal — so while it is a possibility that we could run out, this is not a concern at the moment.

Sarah, please continue to take advantage of the content we share! We work hard to provide free information about naturally increasing bone density & love that you are benefiting from it. Exercise and proper nutrition can truly make a difference.

Let us know if you ever have any questions about AlgaeCal or your bone health!

– Jenna @ AlgaeCal

Jannette Egger
Jannette Egger

I’m thankful for the non pharmaceutical option. I’m very hopeful. I was diagnosed a year ago and it’s gotten worse. I wasn’t aware of this option and looking forward to my next bone scan.
I have a -3.6 score. It’s scary.

Bonnie davis
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

Monica
Monica

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 @ AlgaeCal

Jannette Egger
Jannette Egger

Bonnie I’d love to know how your bone scans have been since taking this supplement

Jpaterson
Jpaterson

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

Monica
Monica

Ah! Thanks so much!

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

Barbara S
Barbara S

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

Monica
Monica

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

Mary Ruth
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
Barbara

It looks like the cat and cow videos are reversed.

Dona
Dona

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

Victoria Mudd
Victoria Mudd

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

Debbie
Debbie

Thanks , I LOVE these posts!

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