Move · Videos · Strength · 13 min

Posture Exercises for Strong Bones: Seated, Band and Floor

Posture Exercises for Strong Bones: Seated, Band and Floor — video by Dr. Lisa Moore, DPT – Brick House Bones® Play · 13:22

Video by Dr. Lisa Moore, DPT – Brick House Bones® on YouTube · Open on YouTube

A physical therapist who specialises in bone health teaches tall seated posture, thumb-back and W arm moves, band pulls, a rolled-towel chest opener and a gentle baby cobra. Aimed at people with low bone density, with seated and floor versions to choose from.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • chair, resistance band, towel, mat

Good forBetter postureHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Perch posture: hips a little above the knees, rock forward so the shoulders stack over the hips, lift the chest. 0:44
  2. Thumbs back: elbows bent to 90 degrees at your sides, palms up, press the thumbs back; 8 to 10 times. 1:19
  3. Heart lift: hands on the ears, lift the elbows and the centre of the chest without lifting the chin; 5 to 10. 2:02
  4. W: arms forward, palms down, draw the hands back and out into a W and squeeze the shoulder blades, chin down. 3:22
  5. Band reach: anchor one hand on the thigh and reach the other arm up high without leaning back; 5 to 10 a side. 4:45
  6. Band pull-apart: palms up and arms straight, pull the band across the chest and lift the chest; aim for 10. 6:00
  7. Towel opener: lie on a rolled towel under the mid-back, head supported, chin tucked; hold or reach overhead. 7:00
  8. Towel along the spine: arms out, extend one leg at a time with the core tight, then opposite arm and leg. 9:24
  9. Baby cobra: forearms down, press the pubic bone into the mat and peel the shoulders up, eyes and chin down. 11:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Perch forward on the chair so shoulders stack over hips, then lift the chest
  • In the W, squeeze the shoulder blades together and keep the chin down
  • Lift with the upper back muscles, not by cranking the neck or lifting the chin

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadband reaches and pulls, W arms, thumbs back
  • Upper back takes loadchest lifts, W squeeze, towel stretch, baby cobra
  • Elbows movesthumbs-back arm moves, band pulls
  • Lower back movesbaby cobra, opposite arm and leg reach
  • Hips movesside-lying leg extensions
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Seated, band-free and pillow-under-pelvis versions offered

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Lisa Moore, DPT – Brick House Bones®; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety