5 Isometric Exercises for Osteoporosis

Things to consider

Before you begin, consult with a healthcare professional about the best exercises for your needs. Let them know if your pain changes or if you have symptoms such as numbness, tingling, and dizziness.

Begin with low intensity exercises and gradually increase the intensity and duration over time. This approach allows your body to adapt and prevents overexertion.

Notice how your body feels and adjust the intensity and duration of your workout accordingly. Recognize that your limits can vary from day to day. Feel free to take it down a notch if you feel sore or tired.

Prioritize your safety and comfort by modifying or skipping exercises that feel uncomfortable or cause pain.

Sample isometric exercise routine for osteoporosis

Pay attention to your posture and alignment during exercises and throughout the day. Maintain a neutral spine, avoiding excessive bending and twisting. Instead of bending your back, bend at your hips and knees.

Practice deep and controlled breathing while you work out and go about your day. This helps stabilize your core, encourages relaxation, and enhances body awareness.

Focus your awareness on engaging the targeted muscles for each exercise. This promotes proper form, technique, and muscle activation, maximizing your benefits.

Shoulder blade squeeze

This exercise targets your rhomboids and middle trapezius, promoting shoulder stability and mobility. It also helps improve posture and strengthens your upper back.

To intensify the exercise, interlace your fingers at the base of your skull with your elbows pointing outward.

1. Sit or stand with a straight back and relaxed shoulders.
2. Lengthen through your spine and broaden your chest.
3. Gently squeeze your shoulder blades together, focusing on the contraction.
4. Hold for up to 30 seconds.
5. Repeat 1–3 times.

Wall sits

Wall sits target your glutes, quadriceps, and hamstrings, which increases lower body strength, stability, and endurance.

1. Stand with your back against a wall.
2. Place your feet shoulder-width apart.
3. Slide down into a seated position, bending your knees at a 90-degree angle.
4. Hold this position for up to 1 minute.
5. Repeat 1–3 times.

Glute bridge

This exercise activates and strengthens your core, glutes, and hamstrings, encouraging proper posture and overall stability.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms by your sides, pressing into them for support and resistance.
3. Slowly raise your hips.
4. Form a straight line from your knees to your shoulders.
5. Engage your core muscles.
6. Hold this position for up to 1 minute.
7. Return to the starting position.
8. Repeat 1–3 times.

Lunge

Engaging your glutes, quadriceps, and hamstrings enhances balance, stability, and strength.

Lower your back knee to the floor for additional support and stability.

1. Begin by stepping your right foot forward.
2. Lower your body into a lunge position.
3. Bend both knees bent at a 90-degree angle.
4. Hold for up to 30 seconds.
5. Then do the opposite side.
6. Repeat 1–3 times.

Plank pose

The plank strengthens your shoulders, upper back, and core, enhancing balance, stability, and posture.

Try plank variations to target different muscle groups and add variety to your routine.

1. Begin in a tabletop position.
2. Extend your legs straight back and lift your hips.
3. Align your body, creating a straight line from head to heels.
4. Engage your arm, core, and leg muscles.
5. Hold for up to 1 minute.
6. Repeat 1–3 times.

Benefits of exercising when you have osteoporosis

Exercise is crucial for managing osteoporosis and improving muscle strength, bone health, and overall fitness. To optimize results, it’s best to include a variety of exercises in your routine.

Isometric exercises boost muscle strength, endurance, and stability, which enhance bone health and help prevent falls and fractures.

Weight-bearing exercises and resistance training have a more direct impact on bone density, promoting strength and resilience.

Exercise may also:

• improve balance and coordination
• promote proper posture
• increase range of motion
• improve mobility
• enhance flexibility
• reduce the risk of injuries and muscle strains

Frequently asked questions

What’s the best type of exercise or movement if you have osteoporosis?

The best exercise types for osteoporosis are weight-bearing activities and strength-training exercises.

Weight-bearing activities like walking, jogging, and dancing put stress on your bones, stimulating bone growth and improving bone density.

Strength training exercises are beneficial for building muscle strength and improving bone health.

Are there certain types of exercise or movement that you should avoid if you have osteoporosis?

If you have osteoporosis, avoid jumping, repetitive pounding, and dynamic or jarring movements. Steer clear of activities with a high risk of falls and collisions, including skiing, basketball, and football.

Be cautious when lifting heavy weights and avoid excessive bending, twisting, and flexing of your spine.

How do isometric exercises compare to resistance exercises if you have osteoporosis?

If you have osteoporosis, isometric exercises are valuable for improving muscle strength and endurance, but they may not directly increase bone density.

Strengthening muscles can indirectly benefit bone health by providing better support and protection.

Resistance exercises involve applying external forces or weights to your body, leading to a more direct effect on bone strength and density.

How do isometric exercises compare to weight-bearing exercises if you have osteoporosis?

If you have osteoporosis, isometric exercises are helpful for improving strength, stability, and endurance. However, weight-bearing exercises are effective in directly impacting bone growth and density.

The bottom line

Including isometric exercises in your fitness plan can help manage and improve osteoporosis by improving posture, strength, and overall bone health. They can also promote balance, stability, and coordination, reducing your chance of falling.

To optimize results and continuously challenge your body, include exercises offering different stimuli. Embracing variety keeps your workouts fresh and engaging, which may boost motivation.

Get guidance from a healthcare professional before beginning a new exercise program. They can recommend suitable exercises and techniques to ensure safety and maximize results.