Move · Videos · Strength · 18 min

Bones and Balance Exercise Class for Osteoporosis

Bones and Balance Exercise Class for Osteoporosis — video by Legacy Health Play · 17:59

Video by Legacy Health on YouTube · Open on YouTube

An orthopedic physical therapist leads a home version of her in-person bone-strength class: arm work with light weights or soup cans, wall push-ups and wall squats, leg kicks, sit-to-stands and a spine-safe hip hinge.

  • 18 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, chair, wall

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Posture: lift your chest, roll your shoulders back, squeeze your shoulder blades and draw your belly button in. 1:12
  2. Warm-up: march on the spot with high knees, then arm circles both ways and ear-to-shoulder neck stretches. 1:54
  3. Bicep curls with light weights or soup cans, slow both up and down as if moving through thick mud. 4:26
  4. Forward raises, then lateral raises, to shoulder height; go one arm at a time or without weights if needed. 5:22
  5. Wall push-ups: bend towards the wall and press away; step further back to make it harder, closer to ease it. 7:06
  6. Wall squats: back to the wall, slide down and hold about 10 seconds; step your feet further out to spare the knees. 8:36
  7. Standing side leg kicks behind the chair, one leg then the other, holding on with one or both hands. 10:46
  8. Sit-to-stands for about a minute: hips back, lightly sit and stand; do mini squats or use your arms if needed. 12:35
  9. Hip hinge to protect your spine: hands behind you, chest lifted, bend at the hips with a straight back. 14:43
  10. Golfer's kick: hold the chair, reach down with a straight back as the other leg lifts behind; then switch sides. 16:02

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

Form cues from the coach

  • Lift the chest and squeeze the shoulder blades back
  • Hinge at the hips with a straight back instead of rounding forward
  • Adjust the challenge: no weight, or step closer to the wall

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadarm curls, raises with weights, wall push-ups
  • Elbows takes loadarm curls with weights
  • Hips takes loadwall squats, sit-to-stands, hip hinges, leg kicks
  • Knees takes loadwall squat holds, sit-to-stands for a minute
  • Neck movesear-to-shoulder neck stretch
  • Wrists & hands moveslight weights, wall push-ups
  • Lower back moveship hinge and golfer's kick, spine kept straight
  • Ankles & feet movesmarching, standing leg kicks

Easier option from the coach: No weights, step closer to the wall, mini sit-to-stands, two hands on chair

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 Legacy Health; 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