Osteoporosis exercises for spine strength and posture at home with Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au These 2 osteoporosis and osteopenia exercises help you safely strengthen spinal muscles and improve posture to reduce the risk of spinal fracture. These osteoporosis exercises for spine strength are suitable to perform at home with osteopenia and mild osteoporosis.

Please cease any of these osteoporosis exercises should they cause any physical discomfort.

Osteoporosis Exercises for Spine Timestamps

0:17 Osteopenia and osteoporosis exercises for spine strength
1:32 Spinal extension exercise
3:10 Prone alternating arm and leg raises
4:56 Number of spine exercises for osteoporosis

2 Osteoporosis Exercises for Spine Strength and Posture at Home
The best osteoporosis and osteopenia exercises to do at home for spine strength include strengthening exercises for the spinal extensor muscles and postural muscles.Specifically targeted Physiotherapy strengthtraining exercises are indicated for osteoporosis management to improve posture and reduce the risk of falls and osteoporosis fractures (1).

No. 1 Osteoporosis Exercise for Spine Strength
Spinal extension exercises have been shown to improve spinal extensor strength and quality of life in women with osteoporosis (2). This exercise strengthens the spinal extensor muscles in the lower back and the postural muscles in the middle and upper back. Improving your posture can reduce the risk of osteoporosis wedge fractures in the upper and middle back.

Spine Extension Exercise at Home
*Start lying down on your tummy
*Use 12 pillows to support your hips and pelvis
*Keep both feet in contact with the ground throughout this exercise
*Gently raise your chest and shoulders just off the ground
*Keep this exercise slow and smooth, avoiding hyperextending the lower spine
*Tuck your chin and avoid extending your neck backwards throughout
*Lower your chest and shoulders slowly back down to the ground

No. 2 Osteoporosis Exercise for Spine Strength
Alternating arm and leg exercise strengthens the spinal muscles including lower back muscles and middle upper back muscles that assist in maintaining good upright posture.

Prone Alternate Arm and Leg Exercise
*Start lying prone with 12 pillows placed under the hips and pelvis for comfort
*Position the forehead down in contact with the supporting surface
*Raise one leg held straight backwards to lift the thigh just off the ground
*Slowly lower this leg back down to the supporting surface
* Repeat this action with the other leg

To progress alternate arm and leg raises:
*Raise one straight leg backwards to lift the thigh just off the ground
*Simultaneously raise the opposite arm held straight with thumb towards the ceiling
*Keep the forehead in contact with the ground throughout this exercise
*Avoid raising the arm and leg too high from the ground to reduce the risk of hyperextending the lower back
*Slowly lower both the leg and arm back down to the supporting surface
*Repeat this extension exercise with the same alternating arm and leg
*Progress to doing alternating sides of alternating arm and leg raises over time

Number of Osteoporosis Exercises for Spine Strength
Aim to complete 12 x 10 spinal extension exercises per day. Always keep the number of osteoporosis and osteopenia exercises you complete within your range of personal comfort.

References
1. Bennell, K., Khan, K. & McKay, H. (2000). The role of physiotherapy in the prevention and treatment of osteoporosis. MANUAL THERAPY, 5(4), pp. 198213. doi:10.1054/math.2000.0369 https://www.sciencedirect.com/science...

2. Hongo, M., Itoi, E., Sinaki, M. et al. Effect of lowintensity back exercise on quality of life and back extensor strength in patients with osteoporosis: a randomized controlled trial. Osteoporos Int 18, 1389–1395 (2007). https://doi.org/10.1007/s0019800703...

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