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
ROSE
ROSE

I really like exercise plan. Do we have to do warm up exercise before we start this exercise?

Also it would be nice if you give us meal plan for daily for example how much and what food for breakfast lunch and dinner, to get roughly idea please.

I
am still waiting for my answer he question I sent,

Thank you

Megan AlgaeCal
Megan AlgaeCal

Great question, Rose!

Yes, Dr. Emma Gasinski, physical therapist, always recommend doing a short warm up before beginning any workout plan to allow decreased muscle soreness and fatigue as you are performing the workout safely. Though this postural muscle routine is less strenuous than some other exercises, if you have not exercised in a while, these can be quite strenuous. A great warm up is to move the fingers into fists and open them wide as if you are flicking water off your fingertips, then move your wrist in circles both clockwise and counter-clockwise, straighten and bend your elbows, and move your head gently up and down and rotate side to side. Do each of these movements for a minute and you will be nice and warm and ready to complete these exercises 🙂

Thanks for the idea about a meal plan, Rose! While we currently don’t have a meal plan, we do offer many bone-healthy recipes on our blog here. You can also subscribe to our blog to gain access to our 32 Recipes for Stronger Bones eBook.

Hope this helps! ❤️

-Megan @ AlgaeCal

Joan Gaska
Joan Gaska

I’m 86, (female) have scoliosis, kyphosis, and osteoporosis. I’ve had a few breaks in my spine. I’m taking AlgaeCal and Strontium for some time now. and am hoping my doctor will order a bone scan to see if anything has improved. I wish I had been pushed more to use good posture and to exercise. I’ve also lost 4.5 inches. will these exercises do any good?

Blaire AlgaeCal
Blaire AlgaeCal

Hi Joan,

Thank you for sharing. We’re so sorry to hear about your diagnoses ❤️

These exercises should still be beneficial for you; however, we must advise a discussion with your doctor or a physical therapist prior to the implementation of any exercise routine.

Feel free to give us a call at 1-800-820-0184 if you have further questions – and please do keep us updated on your progress!

– Blaire @ AlgaeCal

Mary Eaton
Mary Eaton

Taking Algaecal Plus for 1year now. Osteo, Knee problem really painful and appears to turn out of place causing me pain. Will se my Ortho DR on 6/16 for xray exam and injection. poss. Knee Replacement is what i’m thinking. Will check in after my visit.

Blaire AlgaeCal
Blaire AlgaeCal

Hi Mary,

We’re so sorry to hear what you’re going through. We hope you get some good news at your appointment – please do let us know how it goes! ❤️

– Blaire @ AlgaeCal

Suzanne
Suzanne

I just love all the emails I get from this company, information is so informative. Only wish I could afford product. Thank you.

Megan AlgaeCal
Megan AlgaeCal

So glad you enjoy all the information, Suzanne! 😊

We wanted to let you know about the giveaway we’re holding right now! For a chance to win a 6-month Bone Builder Pack, simply follow the steps here by February 29th.

Best of luck and if you have any questions please email [email protected] or give us a call at 1-800-820-0184!

-Megan @ AlgaeCal

Mimi Gaines
Mimi Gaines

Very helpful exercises. I would like to use your product but it too expensive. Let me know if you are giving discounts soon. Thank you.

Blaire AlgaeCal
Blaire AlgaeCal

Glad you liked the exercises, Mimi!

We don’t usually have coupons or promotions on our products. What we offer instead are great discounts on larger, bundled orders – as much as 37% off our Bone Builder packs – with free shipping every time! To see all the options, click here.

We are also working on setting up a payment plan option to help our customers, so please do stay tuned 😊

– Blaire @ AlgaeCal

Lori Jochum
Lori Jochum

Since taking algae cal product I have had .1 increase for 2 years in spine but femur neck has continue to decline

Are
There specific exercises for femur neck?
I am still at osteopenia level but need to move it positive too so as not to go to osteoporosis

Blaire AlgaeCal
Blaire AlgaeCal

Glad you reached out, Lori! We are happy to see that your latest scan does show improvement – this is great news! It is quite common for the spine to increase first and other areas to follow on a bit later, so please don’t be discouraged by this. For further information on why this is, please take a look at this article.

You can check out an informative video on exercises specifically for the femoral neck here!

Hope you find this helpful! Don’t hesitate to contact us if you have any further questions and we wish you the very best in your bone-building journey ❤️

– Blaire @ AlgaeCal

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!).

The safety of AlgaeCal is demonstrated in all 3 of our human clinical studies. Our most recent 7-year study showed no side effects (specifically ’no evidence was found in cardiovascular risk’), and the participants experienced a linear increase in bone density – year after year! You can see our studies here.

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 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 have bone loss 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

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

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?

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

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.

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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