Exercises for Osteoporosis of the Spine

Published: December 7, 2018
Updated: September 23, 2020

Did you know there are an estimated 700,000 vertebral fractures every year in the United States?

It’s true, and the major reason for so many spinal fractures is low bone density. In fact, vertebral fractures (spinal fractures) are the most common osteoporosis-related fracture of all.

That’s why I’ve put together a list of the top exercises for osteoporosis of the spine –– with videos –– to help you support your back and reduce your risk of  experiencing a spinal fracture. And relieve any niggling back pain while you’re at it!

These exercises work the muscles that support your back and spine and are low impact, so almost everyone will be able to perform them comfortably. (You can refer to the diagram below to see exactly which part of your spine each exercise concentrates on too.)

Exercises for osteoporosis of the spine - the sections of the spine

 


Seated External Rotation (for Rotator Cuff)

Why the seated external rotation?

This exercise primarily works your rotator cuff. Now, the rotator cuff is a group of muscles and tendons that stabilize your shoulder joint. But your spine, particularly the thoracic section, plays a role in the positioning of the shoulder joint too. And it seems that pain in the shoulder can be caused by a combination of rotator cuff and spinal issues.

If you have a slouched spine, you’ll notice that your shoulders are more rounded and pushed forward too. So the aim of this exercise is to improve the mobility and strength of both your shoulders and your spine!

Here’s how to do the exercise:

  1. Sit in your chair with your spine nice and straight, your shoulders tall, and your feet planted on the ground about shoulder-width apart.
  2. Hold a dumbbell in each hand in front of your chest. You want to keep your elbows touching your sides throughout the exercise.
  3. Push your arms out to the side, while keeping your elbows touching your sides. You should feel some slight pressure in your shoulders as your shoulder blades come together when the weights move away from your body.
  4. Face forward throughout the exercise and keep your neck straight.
  5. Slowly bring your arms back to the starting position.
  6. Repeat the action 8 times for one set, and complete 3 sets in total. Take a short break (around 30 seconds) between each set.

Tailor the exercise to you: If you’re just starting out, you don’t need a lot of weight to reap the benefits. In fact, you can start out using two tin cans from your kitchen cupboards for this exercise if you don’t have dumbbells or would rather start cautiously (just make sure the cans weigh the same amount). When you feel the exercise is becoming too easy, try upping the weight for a little extra resistance.


Low dumbbell row

Why the low dumbbell row?

The low dumbbell row primarily works the latissimus dorsi muscles. The latissimus dorsi, or “lats” as they’re commonly referred to, are the broadest muscles in your back. They fan from the back of your arm to your lower spine –– the lumbar section on the diagram above –– on either side of your back.

Having strong lats is great for your spine because your lats assist in bending from side to side (like peering around a corner) and arching your spine (like bending over to pick something up off the ground).

Here’s how to do the exercise:

  1. Place your left hand palm down on a bench or chair, with your left knee and lower leg also resting on the bench/chair about 8 inches or so further back.
  2. Plant your right foot on the floor, and hold a small weight in your right hand (palm facing you) with your arm fully extended towards the floor.
  3. Keeping your spine straight, lift the weight up towards your body until your upper arm is parallel with the floor and your elbow is pointing straight out behind you. Focus on lifting the weight with the muscles in your back and shoulders rather than your arms.
  4. Slowly extend your arm back to the starting position.
  5. Repeat the action 8 times on each side for one set, and complete 3 sets on each side in total. Take a short break (around 30 seconds) between each set.

Tailor the exercise to you:

Again, you don’t need a lot of weight to reap the benefit with this exercise. It’s much more important to perfect the technique of the exercise before you start adding more weight. And always keep your back nice and straight.

Tip: If you can, perform the exercise in front of a mirror so you can see whether your technique and posture are correct. If you don’t have a mirror, get one of your friends or family members to film you performing the exercise and dissect your technique after.


Triceps Pushback

Why the triceps pushback?

As the name suggests, the triceps pushback primarily works your triceps–– the muscles at the back of your arms.

But at the end of the kickback motion, your elbows are extended, which means your arms, and the weights, are supported by your posterior deltoid muscles. These are the muscles at the back of your shoulders. Strong posterior deltoids help you lift your arms up by your sides and behind you comfortably, and research shows shoulder exercises help to improve shoulder flexion, pain, and function in women with osteoporosis. Plus, your posterior deltoids are important for good posture!

Here’s how to do the exercise:

  1. Stand straight with a dumbbell in each hand with your palms facing behind you.
  2. Slightly bend your knees and lean forward so that your upper body is at about a 50-degree angle. Bring your dumbbells level with the bottom of your buttocks and keep your back flat.
  3. Push both dumbbells back behind yourself and bring your shoulder blades together towards your spine.
  4. You don’t need to push the dumbbells back too far, just enough to feel the strain in your middle to upper back.
  5. Aim to lift your weights just clear of your bottom and then bring them back to the starting position.
  6. Repeat the action 8 times for one set, and complete 3 sets in total. Take a short break (around 30 seconds) between each set.

Tailor the exercise to you: Beginners may find it more comfortable to do this exercise from a kneeling position. To do this variation, kneel on a yoga mat with your left foot flat on the mat and your right knee on the mat with your right leg out behind you. Lean forward slightly while keeping your back straight, and complete steps 3 to 6 as outlined above.


Superwoman/Superman

Why the superwoman/superman?

This exercise is one of my all-time favorites! The superman/superwoman is fun to perform and works your erector spinae muscles, which makes it a great exercise for strengthening your back and improving your posture. The erector spinae muscles are a set of muscles that run vertically alongside your vertebral column (spine) offering support and stability.

One of the biggest muscles in the erector spinae group is the iliocostalis muscle which is located near the base of your spine–– in the lumbar region on the diagram above. So, giving it a work out is a great way to strengthen your lower back and help reduce any niggling pain in the area. In fact, research shows the superwoman/superman exercise (alongside other exercises) is effective for reducing back pain! Plus, lifting your head during the exercise helps to strengthen your neck and the cervical section of your spine too.

Here’s how to do the beginner variation of the exercise:

  1. Lie on a yoga mat with a pillow under your hips and a rolled towel supporting your forehead.
  2. Extend your body and place your arms down by your sides.
  3. Bring your arms up and stretch them out in front of you as if you were flying.
  4. Lift your head up off the towel but keep looking down toward the floor.
  5. Hold this pose for three seconds, then lower your head back down to the towel and return your arms to your sides.
  6. Repeat the action 8 times for one set, and complete 3 sets in total. Take a short break (around 30 seconds) between each set.

Tailor the exercise to you: When you feel comfortable with the beginner variation of the superman/superwoman, you can try the intermediate variation. This variation is similar, but you lift your legs during the exercise too. This little modification works those back muscles a little harder, and also brings your core muscles into play too! You can see how to perform the intermediate version of the superman/superwoman exercise below.

Please note: As you can see from the video above, I’m trying to keep my spine in a neutral position to avoid any major curving or “C shape.” To protect your spine during exercise, you should aim to lengthen your spine and steer clear of any major curving.

Here’s how to do the intermediate variation of the exercise:

  1. Lie on a yoga mat with a pillow under your hips and a rolled towel supporting your forehead.
  2. Extend your body and place your arms down by your sides.
  3. Bring your arms up and stretch them out in front of you as if you were flying.
  4. Lift your head up off the towel but keep looking down toward the floor. At the same time, lift your legs up off the floor and tense your buttocks.
  5. Hold this pose for three seconds, then lower your head back down to the towel, return your arms to your sides, and lower your legs back down to the mat.
  6. Repeat the action 8 times for one set, and complete 3 sets in total. Take a short break (around 30 seconds) between each set.

Spine Exercises Takeaway

Spinal osteoporosis and fractures of the spine are common.

Unfortunately, though, they aren’t always immediately apparent and can go unnoticed until you develop a curved spine (a condition known as kyphosis) or suffer a fracture that causes you pain.

That’s why exercises that help support, strengthen, and stabilize your spine are so important!

Please bear in mind though, if you already have spinal osteoporosis or are worried you might have a spinal fracture, it’s always best to consult your healthcare provider before trying any new exercises.

I hope you find these exercises useful. And if you have any other spine-strengthening exercises or tips you’d like to share, please let me know in the comments section below.

And if you’d like some more information on osteoporosis of the spine, check out our dedicated page here.

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Article Comments

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  1. colleen philp (76)

    December 15, 2018 , 10:03 am

    I have looked at all your exercises and realised they would cause me extreme pain as have multiple spinal fractures ( 16 and more). Also a kyphosis and scoliosis so I just walk around our retirement village. And do a few core muscle exercises – mostly for my very large osteo belly,
    .

  2. Jenna AlgaeCal

    December 17, 2018 , 2:45 pm

    So sorry to hear about your spinal fractures, Colleen. It’s definitely best to listen to your body and only do exercises that feel good for you! It’s good to hear you spend time walking and doing core strengthening exercises — these are a big step in the right direction. You may want to work with a physiotherapist to determine if there are additional exercises you can add to your routine.

    If you ever have questions about our exercise posts or how AlgaeCal can help strengthen your bones feel free to email [email protected] or call us at 1-800-820-0184 ?

    – Jenna @ AlgaeCal

  3. Susan Mason

    December 21, 2018 , 2:11 am

    I am a 56 years old and have had a bone density scan this morning and already been informed that I have low bone density, which has come as a bit of a shock.
    I asked for the scan because my mother was diagnosed with the same condition in her late 50’s, she is now 81 years old but has relatively good posture considering she isn’t particularly active and has never exercised.
    I’m hoping as I have an early diagnosis that with these exercises and my with my current routine of cycling and fell walking I will be able to maintain a reasonably good posture for many years.
    I am now waiting for a GP appointment to discuss options.
    I welcome any advise that you have to offer.
    Thank you,
    Sue

  4. Jenna AlgaeCal

    December 28, 2018 , 2:55 pm

    We’re very sorry to hear about your recent diagnosis, Susan. But it’s wonderful you proactively asked for a DEXA scan and are ready to start strengthening your bones! Adding these exercises to your routine is a good start.

    If you’re looking for further bone health support then you’re in the right place — AlgaeCal is the only calcium supplement clinically supported to increase bone density safely and naturally! You can learn more here.

    Feel free to email [email protected] or call our Bone Health Consultants at 1-800-820-0184 with any questions ❤️

    – Jenna @ AlgaeCal

  5. Ruth Bradford

    December 30, 2018 , 3:42 pm

    I just wanted to say, thank you very much for these exercises. I am happy to be able to do them at home.

  6. Jenna AlgaeCal

    December 31, 2018 , 12:12 pm

    SO glad you found the exercises helpful, Ruth! ❤️

    – Jenna @ AlgaeCal

  7. Judy

    January 5, 2019 , 7:48 pm

    I’m not hearing any sound? I’m pressing the “tap for sound”.

    Thanks,

  8. Jenna AlgaeCal

    January 7, 2019 , 1:32 pm

    These video clips actually don’t have sound! Sorry for the confusion, Judy.

    – Jenna @ AlgaeCal

  9. Ana White

    January 18, 2019 , 6:47 pm

    Jenna can you e-mail me a copy of these exercises. I would like to print them for future references. Thank you

  10. Jenna AlgaeCal

    January 21, 2019 , 12:21 pm

    Sure thing, Ana! You can expect an email shortly. 🙂

    If there are any other blog posts you’d like to print just select the green printer icon on the lefthand side of the screen (you may need to hover your cursor on the side of the screen for it to appear).

    – Jenna @ AlgaeCal

  11. Noreen Brandolino

    January 19, 2019 , 11:00 am

    Hello Monice,
    As I have a scoliosis I find I am very tight through my back each morning when I wake.
    I find certain stretches really help me loosen up, but they all include forward flexion of the spine- ie. baby’s yoga pose-forward and to each side; sitting cross-legged and stretching out forward with forhead on ground and arms straight out on floor. I also bend over to each side in this one; shoulder stand- backward-roll stopping with toes on floor behind head, also knees bent beside ears and hold until tightness subsides.
    My T score for my spine:
    2017: -2.2, 2018: -1.4
    I started taking AlgeCal Plus & Strontium Boost in April 2017 and as you can see my score has improved!
    So basically I would like to know if I am putting my spine in danger by doing these daily stretches?

  12. Jenna AlgaeCal

    January 21, 2019 , 3:17 pm

    Hi Noreen,

    Wow — it’s wonderful to see you had such a big improvement! ?

    Because you still have osteopenia in your spine, we suggest checking with your doctor before trying any of these exercises to make sure they’re safe for you.

    – Jenna @ AlgaeCal

  13. JoAnn

    January 26, 2019 , 9:32 pm

    I too would like a copy of these exercises. I just got my Algae Cal this week but I am waiting to start the first of February.
    Also, I have IBS and am sensitive to new foods. I’m a little nervous about the supplements giving me a reaction.
    Certain types of magnesium will set it off.

  14. Jenna AlgaeCal

    January 29, 2019 , 9:50 am

    You should receive an email from [email protected] shortly with the exercises, JoAnn. And we’re so excited for you to get started with AlgaeCal! We have many customers with similar issues who have no problems with the natural vitamins and minerals found in AlgaeCal Plus and Strontium Boost. In saying that, you can always start with a low dose to make sure you’re feeling 100%. 🙂

    If you have any questions or need assistance with a slow introduction, feel free to reply directly to my email or give us a call at 1-800-820-0184!

    – Jenna @ AlgaeCal

  15. Briannaa Banner

    February 5, 2019 , 1:12 pm

    68 years old. Bone density is diagnosed -4.1
    Very active small frame female.
    Yoga, walking, skiing, all workouts in the gym.
    Can I benefit from AlgeaCal and Strontium?

  16. Jenna AlgaeCal

    February 12, 2019 , 3:33 pm

    So glad you reached out, Briannaa! It’s wonderful to hear how active you are — keep up the great work. 🙂 Yes, you can absolutely benefit from AlgaeCal Plus and Strontium Boost. These two products have been shown to increase bone mineral density safely and naturally in multiple human clinical studies!

    If you have any questions let us know! You can always contact our Bone Health Consultants at 1-800-820-0184. ❤️

    – Jenna @ AlgaeCal

  17. Nancy Bryson

    February 7, 2019 , 1:24 pm

    I would love to print these exercises. Would you email them to me.
    Thank you

  18. Jenna AlgaeCal

    February 11, 2019 , 2:35 pm

    Hi Nancy,

    For sure! I’ve just sent you an email from [email protected] with a PDF version of this post.

    – Jenna @ AlgaeCal

  19. Carol Jones

    February 14, 2019 , 8:26 am

    I have decided to order the AlgaeCal Plus & Strontium Boost. Although I have exercised my entire life with cardio training, weight training and stretching, my scan has now gone from osteopenia to osteoporosis in the spine since the last scan. Osteopenia in both hips. Would love to add these exercises to my routine. Please send a copy of exercises. Although I feel like I eat right and have done all of the right things I can’t change that I am a petite person with light skin & blue eyes which I understand further increases my risk factors & of course menopause.

  20. Jenna AlgaeCal

    February 28, 2019 , 11:34 am

    Hi Carol,

    Thanks for reaching out! The essential bone-building nutrients in AlgaeCal Plus and Strontium Boost will be the perfect addition to your active lifestyle and healthy diet.

    I’ve just sent you an email with the exercises. If you have any questions feel free to reply directly to my email and one of our Bone Health Consultants will be happy to help 🙂

    – Jenna @ AlgaeCal

  21. Catherine

    February 17, 2019 , 9:00 am

    Good morning – how are you? I would appreciate a pdf of the exercises, also. I have been aware for years that our health is in our hands and I’m excited to begin AlgaeCal (will arrive soon) and prove to my skeptical doctor that there is a supplement that improves bone density.

  22. Jenna AlgaeCal

    February 19, 2019 , 2:33 pm

    Hi Catherine,

    Great, thanks! Loving your positive mindset. ?

    You should receive an email with the exercises shortly.

    – Jenna @ AlgaeCal

  23. Linda Sekula

    February 26, 2019 , 3:06 pm

    Please send me a copy to print out. Thank You in advance.
    Linda

  24. Jenna AlgaeCal

    February 28, 2019 , 10:46 am

    Of course! You can expect an email from me shortly Linda.

    – Jenna @ AlgaeCal

  25. Kelly

    February 28, 2019 , 7:49 am

    Can you please send me a pdf if the exercises. Thank you!

  26. Jenna AlgaeCal

    February 28, 2019 , 10:51 am

    Sure! I’ve sent you an email with the PDF version. 🙂

    – Jenna @ AlgaeCal

  27. Rhonda Freeman

    March 1, 2019 , 8:36 am

    How many times a week do you do these exercise?
    I too would like a copy of the exercise. Thank you

  28. Jenna AlgaeCal

    March 12, 2019 , 12:22 pm

    Good question, Rhonda. Depending on your fitness level, you could do these exercises 3-4 times per week… Or even daily! It’s best to listen to your body and take rest days when you need. And check your inbox for a copy of these exercises! 🙂

    – Jenna @ AlgaeCal

  29. Laura

    March 3, 2019 , 11:11 am

    Hello,

    I am a new customer and I’m hoping it’ll improve my DEXA scan.

    Can you email me a copy of the exercises?

    I’m also wondering where on the website I would see how to interpret a DEXA scan. A lovely representative, said it was on the website. If you know, I would appreciate it, and I thank you for the exercises.

  30. Jenna AlgaeCal

    March 4, 2019 , 11:05 am

    Thanks for reaching out, Laura!

    You should have the exercises in your email now. And you can click here for our page on interpreting DEXA scan results. If you have any questions please don’t hesitate to give us another call!

    – Jenna @ AlgaeCal

  31. Lynne Swift

    March 6, 2019 , 8:38 pm

    Hi,
    I’d appreciate it if you could email me a pdf of these great exercises. Just ordered my AlgaeCal. Thanks.
    Lynne

  32. Jenna AlgaeCal

    March 13, 2019 , 3:01 pm

    Sure thing, Lynne! We’re excited for you to get started with AlgaeCal. 🙂

    – Jenna @ AlgaeCal

  33. [email protected]

    March 7, 2019 , 6:42 am

    I would love to have a copy sent as well . Coming up on my 1st 6mo.’s, looking forward to my first Dexa Scan on AlgaeCal Plus!

  34. Jenna AlgaeCal

    March 13, 2019 , 3:05 pm

    Sounds good, I’ll send you an email now. And that’s very exciting — let us know how it goes! Our Bone Health Consultants can even help interpret your DEXA scan results if there’s any confusion. Just call us at 1-800-820-0184!

    – Jenna @ AlgaeCal

  35. J

    March 7, 2019 , 11:55 pm

    Hello, I wonder if I could get a copy of the exercises by email. Thank you for the help. I am taking a plant based supplement and am trying to learn more. Thank you in advance for your time.

  36. Jenna AlgaeCal

    March 13, 2019 , 3:13 pm

    Absolutely, J. If you have any questions during your research let us know! You can always reply directly to the email I’ve sent.

    – Jenna @ AlgaeCal

  37. Patricia Schmidt

    March 9, 2019 , 10:01 am

    Could you please send me a pdf of the exercises. I would love to add them to my exercise program. I am 65 and I do have issues with my spine so would love to strengthen that area. Thank you Jenna

  38. Jenna AlgaeCal

    March 13, 2019 , 3:40 pm

    Yes of course, Patricia! You should receive an email from [email protected] shortly. 🙂

    – Jenna @ AlgaeCal

  39. Linda Drake

    March 10, 2019 , 10:36 am

    We hear a lot about CBD oil recently. What are your thoughts on this for arthritis sufferers?
    Also please email me your exercises. Thank you.

  40. Jenna AlgaeCal

    March 18, 2019 , 10:20 am

    Good question, Linda. We’ve been hearing lots of buzz about CBD oil too, but haven’t dug into the research yet! I’ll pass along this topic to our content team — keep an eye on the blog and our email newsletter (you can sign up at the bottom of our website if you haven’t already). 😉

    – Jenna @ AlgaeCal

  41. Val

    March 10, 2019 , 7:55 pm

    Can you please send me the pdf for the spine exercises for osteoporosis? I’m looking for non-prescription alternatives to strengthen my bones.

    Thanks so much!

  42. Jenna AlgaeCal

    March 18, 2019 , 10:29 am

    I’ve just sent you an email, Val! 🙂

    If you have any questions, please don’t hesitate to respond directly to my email!

    – Jenna @ AlgaeCal

  43. Connie Meeder

    March 15, 2019 , 6:30 pm

    I have begun the AlgaeCal regimen 2 months ago and look forward to my next DEXA scan and hopefully an improvement in my bone density. I have exercised most of my adult life and would like to add these exercises to my routine. Could you please email me the pdf? Thank you

  44. Jenna AlgaeCal

    March 18, 2019 , 11:59 am

    Will do, Connie. Definitely keep us updated after your next DEXA scan, we love hearing about our customers’ results. ?

    – Jenna @ AlgaeCal

  45. Mary Lopez

    March 16, 2019 , 8:24 pm

    Just found out I have the beginning of osteoporosis of the spine. I would also like a copy of the exercises. Thank you

  46. Jenna AlgaeCal

    March 18, 2019 , 12:09 pm

    Hi Mary,

    Sounds good, I’ve just sent you an email from [email protected]. 🙂

    – Jenna @ AlgaeCal

  47. olga mcmurray

    March 17, 2019 , 8:09 pm

    jenna, thank you so much for these exercises and the great info. i was just recently dx with osteoporosis in my spine and osteopenia in my left hip area. i’m 53 and had a complete hysto 10 years ago. i have always been athletic but since my dx i’ve been scared about what to do. i would love if you could send me a pdf of these exercises, as well. i can also do these with my weight vest, correct? thanks in advance!

  48. Jenna AlgaeCal

    March 18, 2019 , 2:20 pm

    So glad you reached out, Olga! We would suggest trying the exercises without a weighted vest as it’s not necessary for the movements to be challenging — this could also be dangerous for the superwoman/superman pose. A better option would be to add more weight using dumbells!

    If you have any other questions about these exercises, you can reply directly to my email. 🙂

    – Jenna @ AlgaeCal

  49. Gale B. Murphy

    March 22, 2019 , 4:41 pm

    Hi Jenna,
    I have taking AlgaeCal and Strontium Boost for about year since learning I have low bone density. I received my results back today and have seen some improvement, but would like to see more. Can you provide exercise regime. Thanks so much! Gale

  50. Jenna AlgaeCal

    March 27, 2019 , 11:58 am

    That’s so wonderful to hear you’ve seen improvement at your last DEXA scan, Gale! Congrats!

    I’ve just sent you an email with these exercises from [email protected].

    – Jenna @ AlgaeCal

  51. JoAnn Bertram

    March 23, 2019 , 1:58 pm

    Would you please send me a pdf of the exercises. I was at -2.1 for 7 years, but my most recent DXA showed improvement to -2.0. I want to see if I can make that even better. I currently walk 3 x a week for an hour and use 4 different weight machines. I also swim a mile 3 times a week. I am 74.

  52. Jenna AlgaeCal

    March 27, 2019 , 3:41 pm

    Wow it’s great to hear how active you are, JoAnn! I’ve sent you an email with these exercises to mix into your routine. If you have any questions about how AlgaeCal can help to increase your bone density even further please feel free to reply directly to my email. 🙂

    – Jenna @ AlgaeCal

  53. Cynthia Ferris

    March 25, 2019 , 11:14 am

    Please help. The AlgaeCal is a little pricey for me. Could you please send me the excersie and any other information that you have that can help and hopefully stop the bone loss.
    Thank you
    Cynthia

  54. Jenna AlgaeCal

    April 2, 2019 , 10:14 am

    Hi Cynthia,

    I’ll send you an email with the exercises! And here are some other resources that might be helpful for you:
    Natural Osteoporosis Treatment
    Osteoporosis Diet & Nutrition
    Pilates for Osteoporosis Video Series, Barre for Bone Health Video Series

    If you have any questions let us know! 🙂

    – Jenna @ AlgaeCal

  55. Gretchen

    March 26, 2019 , 4:06 pm

    Hi, I’d like to try these exercises as I’ve been diagnosed with osteoporosis in the spine and neck. Tried estrogen prescribed by my gyro and started with symptoms of blood clotting so I quit. I appreciate it.

  56. Jenna AlgaeCal

    March 27, 2019 , 11:13 am

    I hope you find the exercises helpful, Gretchen!

    – Jenna @ AlgaeCal

  57. Helen

    March 27, 2019 , 10:19 pm

    Please send me a copy of the exercise and any information that might help me. I have been dealing with this for a couple of years I do a lot of walking. Thanks

  58. Jenna AlgaeCal

    April 2, 2019 , 10:03 am

    Will do, Helen. If you have any questions please don’t hesitate to reply to my email! 🙂

    – Jenna @ AlgaeCal

  59. Linda

    April 7, 2019 , 8:20 am

    I would like a copy of the exercises to help me stay safe

  60. Jenna AlgaeCal

    April 9, 2019 , 10:16 am

    Sounds good, Linda!

    – Jenna @ AlgaeCal

  61. Barbara Bell

    April 4, 2019 , 3:53 am

    Please could you send me pdf of the exercises to increase spinal strength.

    Many thanks

  62. Jenna AlgaeCal

    April 9, 2019 , 10:12 am

    Of course, Barbara! Email sent. ?

    – Jenna @ AlgaeCal

  63. Ivette Questell

    April 17, 2019 , 4:08 pm

    Hi, could you send me a copy of the exercise.
    Thanks

  64. Jenna AlgaeCal

    April 22, 2019 , 1:55 pm

    Hi Ivette,

    We’re getting so many requests for a PDF/printable version of this page that we decided to create a PDF link you can find here!

    We aren’t able to include videos in a PDF, but you can always check back on this post if you need a refresher on the visuals. 🙂

    – Jenna @ AlgaeCal

  65. Ledecia Sendayen

    April 22, 2019 , 12:07 pm

    Hi Jenna,
    Can you email me the exercises, I’ve been diagnosed with low bone density a month ago and just started taking AlgaeCal Plus and Strontium
    Thank you very much
    Ledecia

  66. Jenna AlgaeCal

    April 22, 2019 , 2:00 pm

    Glad you reached out, Ledecia!

    We’ve created a link to the PDF/printable version of this post here.

    If you have any questions along your bone health journey please don’t hesitate to email [email protected] or call our Bone Health Consultants at 1-800-820-0184. ❤️

    – Jenna @ AlgaeCal

  67. Be

    May 3, 2019 , 6:54 am

    I would like a copy of the exercises also. It’s difficult for me to get up from the floor right now. Is it ok to do the superwoman on the bed for right now until I build up my strength?

  68. Jenna AlgaeCal

    May 6, 2019 , 2:36 pm

    Hi Be,

    You can get a copy of the exercises here! It sounds like that should be okay, but it’s best to speak with your doctor or physiotherapist first — we definitely want to make sure this movement is safe for you.

    – Jenna @ AlgaeCal

  69. Kerry Reynard

    January 13, 2021 , 12:12 pm

    So pleased with the videos & the written instructions are VERY helpful regarding the fine points! FYI I had a painful episode a few years ago with a back spasm that bent me over for several days. My chiropractor told me to do the equivalent of the SuperMan exercise while stretched ACROSS my mattress. Did the trick!

  70. Megan AlgaeCal

    January 14, 2021 , 1:18 pm

    Thank you for your very kind feedback, Kerry!

    And we’re so glad that you were able to resolve your back spasm. Keep up the great work staying active 😀

    -Megan @ AlgaeCal

  71. Marleny

    May 4, 2019 , 8:01 pm

    Could you please send me pdf of the exercises to increase spinal strength.
    I experience a lot of pain. My hips has been improving with algaecal supplements but my spine still in high risk. I need to work in that.

    Many thanks

  72. Jenna AlgaeCal

    May 6, 2019 , 2:10 pm

    Hi Marleny,

    You can click here for the PDF version of these exercises! Hope they’re helpful for you. 🙂

    – Jenna @ AlgaeCal

  73. simi

    May 23, 2019 , 8:09 am

    Hello Jenna.

    My mum is 62, and has been suffering with low back pain for years. She has low bone density and has been taking Osteocare supplements. 3 weeks ago Her back has locked and she is unable to walk. The GP says it could be a herniated disk, her bones are weak. My mum had a MRI 3 months ago for her muscle in her back which has caused her pain for years, under her right shoulder, back. I’m concerned as my mum cannot walk and she says her hips are also hurting. My mum went for early walks with friends before this happened.

    What is the best thing to do now?

  74. Jenna AlgaeCal

    May 28, 2019 , 10:20 am

    Hi Simi,

    I’m so sorry to hear about the pain your mother is experiencing. Our Bone Builder Pack (AlgaeCal Plus & Strontium Boost) has been clinically supported to increase bone density, and we would suggest this to start strengthening her bones. We would also suggest Triple Power Fish Oil — it’s a powerful natural anti-inflammatory that will not only benefit her bone health but pain in general.

    It sounds like she will need additional support on top of this — it may be beneficial to see a functional medicine doctor who can dig deeper into the underlying cause of her pain. We recommend looking for a functional doctor through The Institute for Functional Medicine here.

    If you have any questions please don’t hesitate to call us at 1-800-820-0184! Wishing her all the best. ❤️

    – Jenna @ AlgaeCal

  75. Lolita

    June 13, 2019 , 6:58 pm

    Thank you for sharing your knowledge about bone health. I just ordered a 6 mos. supply of AlgaeCal and Strontium. Loved to follow all the exercises demonstrated here. I have to be more conscious of my posture due to my osteoporosis.

  76. Jenna AlgaeCal

    June 17, 2019 , 10:20 am

    We’re excited for you to get started, Lolita!

    It sounds like you’ll also find our recent post on simple posture exercises for osteoporosis helpful. You can see it here.

    – Jenna @ AlgaeCal

  77. Paula

    June 19, 2019 , 12:54 pm

    I have been on AlgaeCal, Strontium Boost and Triple Power for several weeks. Now I’m trying to get my exercise routine figured out so I can build the strongest bones possible. I love all of your exercises and the videos! They’re so helpful! Should I do all of the shoulder exercises on one day, and the spine exercises on another, or should I pick a couple exercises from each category and combine them on one day (e.g. 2 from spine and 2 from shoulder)? Should I alternate upper and lower body exercise days or are there certain (e.g. posture, hand) exercises that should be done every day in combination with the upper/lower body days. Could you suggest a sample exercise routine? Thank you so much for all of the excellent information you provide on your website. I have recommended your products and support to many!

  78. Megan AlgaeCal

    July 9, 2019 , 12:25 pm

    Hi Paula, we’re so sorry to have missed your comment! Thank you for being so patient ❤️

    We’re so happy to hear that you enjoy our exercises! The key here is consistency – so focus on choosing a routine that will be easy for you to stick to. It can also be helpful for parts of your body to rest, so your suggestion of alternating different parts of the body each day sounds great! If you haven’t already, feel free to check out our 7-part Pilates video course, which takes you through more of a step by step process here. We also have one for Barre exercises here.

    -Megan @ AlgaeCal

  79. Mary E. Hawkins

    July 7, 2019 , 1:08 pm

    Great post. Two questions?
    1. Are the printouts of the exercises available? If so, would love to have a copy.
    2. Do you have the videos available for distribution?
    Have searched many internet sources on weight-bearing exercise and found yours to be the best, most useful. Thank you!

  80. Megan AlgaeCal

    July 9, 2019 , 11:59 am

    So glad you enjoyed the post, Mary!

    You can download a pdf copy of any article by clicking on the small green printer icon on the left side of the page. We also have a pdf copy for this article here. ?

    While we aren’t able to include videos in the pdf, you can certainly refer back to them on this post!

    -Megan @ AlgaeCal

  81. Anne

    September 21, 2019 , 8:45 am

    Great article but as a personal trainer I was taught that your your version of Seated External Rotation does not really target the rotator cuff. Since the weights (resistance) are held in the hands gravity is in play and the forearms are getting most of the work. In order to target the rotator cuff in a seated or standing position the resistance needs to come from the side, usually from a resistance band or cable machine. Use a dumbbell while lying on your side.

  82. Megan AlgaeCal

    September 24, 2019 , 3:08 pm

    Hi Anne!

    Thank you so much for sharing your expertise with us! ?

    -Megan @ AlgaeCal

  83. Joan Barclay

    February 19, 2020 , 3:17 pm

    Hi. I have been doing the Superwoman exercise and the intermediate one and I find that it puts alot of stress on the lower back even with a pillow under your hips. I realize you are trying to stengthen that area but could it not be dangerous for risk of compression fracture. It has caused me some pain so I stopped.

  84. Megan AlgaeCal

    February 21, 2020 , 10:46 am

    Hi Joan, it’s always a great idea to listen to your body!

    If you are feeling pain, then yes it would be a good idea to stop. Are you able to tolerate the beginner version of this exercise?

    We also have many other exercises on our blog that may be more suitable for you at this time. You can see them here. ?

    -Megan @ AlgaeCal

  85. Leslie Geneen

    January 31, 2020 , 1:22 pm

    Hi there! Can I get a pdf copy of the exercises too. Just started ALgaeCal 2 weeks ago and just ordered the Strontium Boost. Are there side affects from the SB?

  86. Megan AlgaeCal

    February 3, 2020 , 3:39 pm

    Hi Leslie!

    We’ve emailed you a pdf copy of our yoga guide and you can click here for a printable copy of the exercises in this article 🙂

    Along with being clinically supported to increase bone density, AlgaeCal with Strontium Boost showed no side effects! The results of a recently completed 7-year study show extraordinary safety via a panel of 45 blood chemistries and a quality of life questionnaire.

    If you have any other questions, feel free to give us a call at 1-800-820-0184.

    -Megan @ AlgaeCal

  87. Zummurad Khan

    September 24, 2020 , 7:46 am

    Thanks for posting these incredible exercises .

  88. Megan AlgaeCal

    September 25, 2020 , 10:46 am

    So glad you enjoyed them, Zummurad!

    Feel free to check out more of our exercises here. 😀

    -Megan @ AlgaeCal

  89. Patricia Lovingood

    November 19, 2020 , 4:43 pm

    Thank you so much for these exercises especially now to do at home with the covid issue. I was thinking of going to physical therapy but didn’t want to be exposed to all the people since the virus I here is on the rise again. My entire spine is out of alignment since I have Spasmotic Torticollis but I need to strengthen as well as the stretches I have been doing for years. I also have osteoporosis so need everything I can do for help.

  90. Connie

    January 31, 2021 , 10:56 am

    5 stars
    My brother suggested I might liҝe tһіs wweb site.
    He wɑs entirely right. Thiis post tгuly maɗe my day. You cann’t imagine juѕt how much
    tіme I had spent for thiѕ infoгmation! Thanks!

  91. Megan AlgaeCal

    February 2, 2021 , 10:28 am

    So happy to hear this, Connie!

    Feel free to browse through our other blog posts as well 😀

    -Megan @ AlgaeCal

  92. Jac

    February 6, 2021 , 11:42 am

    Agree
    Looking forward to restarting exercise following post crush # confirmation
    Got the rest of my life to live

  93. Janis Strawbridge

    May 12, 2021 , 9:24 am

    What size weights do you recommend we use when using the weights to get the most from the exercises? Also, I have a stepper that I use often. Is this good for resistance exercising, too?

  94. Megan AlgaeCal

    May 13, 2021 , 9:57 am

    Hi Janis, good questions!

    Dr. Emma Gasinski, our in-house physical therapist, explains that in order to gain strength you should be using a weight that will make you struggle around the 8-10 repetition mark. For example, if you’re using a 3# weight for an exercise and are able to do 30 repetitions, this means the weight is too light. If then you try 20# and aren’t able to lift the weight, this is too heavy. We encourage you to play around with the weights to find what’s best for you and try to pick a weight where you struggle to do more than 10 repetitions. You can aim for 3 sets of 8-10 repetitions. After each set, rest for 1.5-2 minutes. Your next two sets should still be challenging. As you get stronger, you’ll be able to do more than 10 repetitions and this is when you know it’s time to increase the weight! You don’t need to increase the weight a lot – 1 to 2 pounds more should work for most exercises!

    Resistance exercises involve working against an opposing force like an elastic band, dumbbell, or your own body weight. If you’re interested, we provide some examples here. ❤️

    -Megan @ AlgaeCal

  95. Nancy B Weinreich

    May 13, 2021 , 3:32 am

    This is validating because I was doing these before I got a stiff neck and I am looking forward to getting back into the routine.

  96. Debbie

    May 16, 2022 , 3:29 pm

    Thanks for these, this is the area I need to work on and I can already feel the affects.

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,