Osteoporosis involves reduced bone density and increased fracture risk. Weight-bearing exercise and resistance training stimulate bone maintenance. Mobility work maintains function while avoiding positions that increase fracture risk. Safety is paramount. Exercise helps bones but must avoid dangerous loading, especially spinal flexion under load. Get your personalized routine: Start your 14-day free trial Safe Spine Movement Controlled spinal mobility avoiding excessive flexion. JME 94 Slowly bend forward and reach your hands toward the floor. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. Hip Mobility Hip health reduces fall risk. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Balance Support Fall prevention is critical with osteoporosis. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. Upper Body Shoulder and arm mobility. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Neck Care Gentle cervical mobility. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest Osteoporosis Exercise Safety Avoid forward bending with load. No twisting under load. Fall prevention is priority. Weight-bearing activity supports bones. Work with healthcare providers and physical therapists familiar with osteoporosis. Bone-Safe Programming simplmobility provides osteoporosis-safe mobility routines. 2-3 minute sessions maintain function without fracture risk. Start Your Free Trial