Move · Videos · Dance · 25 min

Dance for Your Bones: Learn-Along Routine (ROS)

Dance for Your Bones: Learn-Along Routine (ROS) — video by Royal Osteoporosis Society Play · 24:38

Video by Royal Osteoporosis Society on YouTube · Open on YouTube

Tiffany Stott of Scottish Ballet teaches a six-section dance made with the Royal Osteoporosis Society: watch it, learn it in chunks, then dance it through. Hops and bounces add weight-bearing impact; stepping instead is offered throughout.

  • 25 min
  • All levels
  • Moderate impact
  • No equipment

Good forHealthy ageingDancing for fun

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Step by step 10

Tap a time to watch that step in the video.

  1. Watch the whole dance through once before you learn it. 1:08
  2. Section 1: four side steps with a pull, four reaching steps forward, then eight claps going back. 4:33
  3. Section 2: bounce or step out and in, stomp and throw, a half turn with three foot pushes, then a box step. 6:20
  4. Section 3: step and quarter turn, hip wiggle, four side bounces, steps forward and back; repeat to the left. 8:58
  5. Dance sections 1–3 to the music, hinging from the hips; step instead of bouncing if you prefer. 11:11
  6. Section 4: arms up and hug, side steps with a pull, step-hitch knee lifts forward, then repeat on the left. 13:03
  7. Section 5: side steps with heel pushes, weight transfers with an optional bounce, stamp and throw, shunts back. 14:48
  8. Section 6: knee lifts with punches, a shoulder shimmy, walks back, a circle in quarter turns and a final pose. 16:34
  9. Dance sections 4–6 together to the music. 19:15
  10. The whole dance, all six sections, with spoken cues; bounce for more impact or simply step. 21:00

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

Form cues from the coach

  • Step instead of hop if you prefer; do what feels safe
  • Hinge from the hips and soften into the knees
  • Stand tall and keep breathing deeply

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadhops, bounces, wide stamps, knee lifts
  • Ankles & feet takes loadhops, bounces and quick steps
  • Shoulders movesarm reaches, punches, shoulder shimmies
  • Lower back moveship circles, hinging forward
  • Hips movesside steps, hip hinge, hip wiggles
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: Step instead of hop or bounce in every section; arms are optional

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