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Posture Exercises for Osteoporosis (Royal Osteoporosis Society)

Posture Exercises for Osteoporosis (Royal Osteoporosis Society) — video by Royal Osteoporosis Society Play · 5:02

Video by Royal Osteoporosis Society on YouTube · Open on YouTube

A physiotherapist shows good standing and sitting alignment, then chin tucks, neck tilts, neck turns and a shoulders-back chest stretch. Made for people with osteoporosis or spinal fractures, with seated options, and fine for anyone.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forBetter postureHealthy ageing

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Step by step 6

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  1. Standing posture: feet hip-width, knees soft, tail tucked, lower tummy drawn in and earlobe over the shoulder. 1:22
  2. Sitting posture: hips, knees and ankles at about 90 degrees, feet flat, spine long and shoulders relaxed. 1:50
  3. Chin tuck: draw the chin straight back, not up or down, hold for two seconds and relax; up to 10 times. 2:10
  4. Head tilt: right ear toward the right shoulder without leaning forwards or back, hold, centre; then the left. 2:34
  5. Neck rotation: turn as far as you can to the right, hold for two seconds, back to centre, then the left. 3:20
  6. Shoulders-back chest stretch: roll the arms out, squeeze the shoulder blades, chin tucked; or hands on your back. 3:53

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

Form cues from the coach

  • Stand with feet hip-width, knees soft, lower tummy drawn in and earlobe over shoulder
  • Chin tuck: draw the chin straight back, not up or down, and hold for two seconds
  • Chest stretch: roll arms out, squeeze shoulder blades together and keep the chin tucked

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, head tilts, neck turns
  • Shoulders movesarms rolled out and back in the chest stretch
  • Upper back movesstanding tall, shoulder-blade squeeze

Easier option from the coach: Every move can be done sitting; hands-on-back option for the chest stretch

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 Royal Osteoporosis Society; 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