Use these exercises to help strengthen your upper and lower body.
The following resources are designed to be used as part of the osteoporosis program at the Misericordia Community Hospital under the guidance of a physical therapist. For your safety, consult with a physical therapist before using them.
Upper body
Chest press with band
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Anchor a resistance band behind you and hold the two ends at shoulder height while standing.
- Pull your navel slightly in.
- Push your hands forward and together while keeping your torso upright. Do not let your spine curl forward.
- Slowly bring your arms back to the starting position without letting the elastic pull you back.
Band rowing
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- While standing, tie a resistance band in front of you at waist level and hold each end with your hands.
- With your shoulders down and back, pull your arms back by bending your elbows and bringing your shoulder blades together.
- Slowly return to the starting position.
Wall push-ups
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Stand 12 - 18 inches away from a wall while facing it.
- Place your hands on the wall at shoulder height.
- Keeping your shoulders down and back, gradually bend your elbows to bring your face and forearms to the wall.
How to progress this exercise
- incline push-ups using a countertop or step
- floor push-ups on your knees
- floor push-ups on your toe
Horizontal abduction to forehead
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Lie on your back with your knees bent and feet flat against the floor.
- Hold a band in both hands over your chest. Straighten your arms toward the ceiling.
- Keeping your elbows straight, bring each arm down toward the floor on each side of your body so the band touches your forehead.
- Bring your arms back to the starting position.
Sash exercise
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Lie on your back with your knees bent and feet flat against the floor.
- Hold a resistance band against one hip. Use the hand on the other side of your body to pull the band overhead and across your body as if you are pulling out a sword.
- Rotate the working arm as you lift to externally rotate the shoulder. Your thumb should point toward the floor at the end of the movement.
- Slowly return the working hand to your hip.
Arm rotation
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Lie on your back with your arms touching your sides and bent at 90 degrees. Hold one end of the resistance band in each hand.
- Pull one end of the band away from your body without moving your elbow. Keep your arm touching your side.
- Bring your arm back to the starting position and repeat this exercise on the other side.
Elbow flexion with weight
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Stand with your arms at your sides and palms facing up.
- Bend your elbow to bring the weight upward toward your body.
- Lower your arms slowly to the starting position and repeat on the other side.
Elbow extension with weight
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 2 | 10 | 3 times per week |
- Lie on your back with a weight in your hand.
- Raise and extend your arm over your shoulder, holding the elbow with your other hand.
- Slowly lower the hand with the weight toward your head by bending the elbow. Keep the upper arm perpendicular to the floor.
- Return to the starting position and repeat on the other side.
Wrist extension
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 8 | 3 times per week |
- Place your forearm along an armrest or table with your wrist hanging over the end and palm facing down.
- With a weight in your hand, lift the hand toward the ceiling without moving your arm off the table or armrest.
- Lower slowly and repeat on the other side.
Wrist flexion
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 8 | 3 times per week |
- Place your forearm along an armrest or table with your wrist hanging over the edge and your palm facing up.
- With a weight in your hand, lift the hand toward the ceiling without moving your arm off the table or armrest.
- Lower slowly and repeat on the other side.
Lower body
Bodyweight squat
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Stand tall and place your hands on your hips. Your feet should be hip-width apart.
- Start to squat by pushing your hips back as if you are sitting in a chair.
- Deepen the squat by bending your knees, keeping them directly over your feet.
- Continue squatting down until you start to round your lower back.
- Lift back up.
Sit to stand
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Sit on a chair that is placed against the wall.
- Place your feet wide and keep your heels touching the floor.
- Lean forward from your hips while keeping your chest raised.
- Continue to lean forward and press through your heels until you rise to a standing position.
- Reach backward with your hips and slowly lower yourself back to a sitting position on the chair.
How to progress this exercise
- use the arms of the chair to help you stand up
- cross your arms over your chest as your stand up
Glutes activation mini-squat (split squat)
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 | 3 times per week |
- Stand in a walking stance with one foot flat on the floor and your back foot on the toes. Make sure you have a counter or railing nearby to hold onto.
- Squeeze through the buttock of the front leg and go into a shallow squat.
- Rise to return to step 1.
Plantar flexion on two legs
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Stand on both feet and place your hands on the back of a chair or table for balance.
- Rise up on your toes without bending your knees.
- Lower back down with control to the starting position.
Glute bridge
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Lie on your back with your knees bent and feet flat on the floor.
- Press your head and shoulders to the floor and lift your sternum slightly. Hold this position.
- Contract your buttocks to lift your hips off the ground. Push through your feet to lift your lower body and back as one unit.
- Slowly return to the starting position. Do not curl your spine as you lower back to the floor. Keep a long, neutral spine.
Prone hip extension
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Lie on your stomach on the floor and place your hands beneath your forehead.
- Place a pillow under your belly to support your back.
- Press your pelvis into the pillow to stabilize your spine.
- Keeping the knee straight, raise one leg off the floor and hold.
- Lower the leg back down with control and repeat the exercise on the other side.
Contralateral extension
How to do this exercise
| Sets | Repetitions | Frequency |
|---|---|---|
| 1 | 5 - 10 | 3 times per week |
- Lie on your stomach with a pillow placed under your belly and your chin tucked in.
- Press your pelvis into the pillow to stabilize your spine.
- Stretch out your arms and legs to make your body as long as possible.
- Activate your lower belly muscles by bringing your belly button inward and activating your pelvic floor muscles.
- Use belly breathing while you lift one arm and the opposite leg up toward the ceiling. Keep your chin tucked.
- Lower the arm and leg back to the floor with control. Repeat the exercise with your other arm and leg.
