Osteopenia represents reduced bone density before osteoporosis levels. This stage offers opportunity for intervention. Weight-bearing exercise and resistance training stimulate bone formation. Mobility work maintains function and supports the activity bones need. Exercise at this stage helps prevent progression to osteoporosis. Get your personalized routine: Start your 14-day free trial Weight-Bearing Preparation Mobility supports weight-bearing exercise capacity. 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 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 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Spine Health Spinal mobility and strength support bone health. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. 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 Function Hip mobility supports walking and weight-bearing. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. Balance and Stability Fall prevention protects bones. 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. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Upper Body Overall mobility supports active lifestyle. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 1 Look left and then right Bone Health Strategy Weight-bearing activity essential. Resistance training helps. Adequate calcium and vitamin D. Lifestyle factors matter. Work with healthcare providers for comprehensive bone health plan. Bone Preservation Programming simplmobility provides bone-supportive mobility routines. 2-3 minute sessions complement weight-bearing exercise. Start Your Free Trial