10 minute workout for stronger bones with osteoporosis led by a physical therapist

Strengthening your bones one movement at a time! 💪🏼 🦴

Osteoporosis 10 minute routine:

Impact is necessary to build bone strength and reduce your fracture risk with osteoporosis. Join Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows some of the best ways to replicate impact at home in just 10 minutes.

These exercises may flare up osteoarthritis pain depending on your pain levels and how sensitive your joints are currently. Please modify accordingly and use support if needed. Check out the other three osteoporosis workouts that are longer in length and progress in difficulty.

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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[susannipper]

Thank you for this 10 minute workout. I was just diagnosed with osteoporosis at 65. Thankfully no broken bones. I love that this is short and concise. 😊

[evfenter]

I had a doctor that I liked very much! I had osteopenia. She said to pound my feet. I never knew how. Now years later I have moved to osteoporosis.
Thank you very much for the explanations and exercises.

[ruthfaster]

Thank you! I had my very first bone density scan because I am turning 60 this year. The scan revealed severe osteoporosis. I am adding these along with some others and walking 1 mile each day. I very much appreciate these simple moves!!❤

[laurahapp]

Alyssa, Thank you for these exercises. I was diagnosed with osteoporosis at age 72. No broken bones yet! I am an active woman. I walk daily and ride and care for my horses. But I realize I am not getting impact. I want to continue to work with you and find this very helpful!

[vhvchwr]

I was diagnosed with Osteoporosis but don't want to take the pills just yet. Did this exercise routine and liked it alot.

[kimberlygould]

I want to tell you what a life saver your are. I have been having right hip arthritis pain along with very tight hip flexors for almost two years. Been to the physician and through about 6 weeks of physical therapy. At the end of therapy my right leg was stronger but still very painful. I found your channel about a week ago and the different videos have transformed my life. Bless you. I am so excited about regaining my mobility. I am also am eliminating inflammatory foods from my diet! Keep up the great work!!!

[SherriC]

Newly diagnosed with osteoporosis and I'm very thankful for this helpful video. Thank you!

[elump]

Dr. Alyssa, I have heeded your advice from your collection of videos, and within three weeks, I can walk without a limp, cane or the walker. You have blessed my life and
condition more than any Dr. thus far. Thank you, thank you, thank you! ❤

[anaem]

TY Alyssa ! Heel drops, chair squats stomping, quick side steps, wall push ups, side stomps with moving arm ❤ I love follow along videos where we can do the moves as you speak, TY ❤

[dangcoppock]

I first time finding and seeing your video, ten minutes work out. This is amazing…! I love how you show how it’s done…! I am 73 having osteoporosis I will start doing this exercise everyday I want to reverse osteoporosis. I am not sure if I will be able to reverse it. But I will not going down without fighting…! Thank you so very much..! And Subscribed right away..! 😊

[rachellek]

Thank you for this workout. I did them all and even gave the jumping some tries and surprised myself. Even the heel bump exercise wasn't bad. Definitely mind over matter on these for me!

[mbr]

I had been avoiding doing the stomping exercises that you demonstrate because I have osteopenia in my lower spine, but no fractures at this point. But then, I reasoned that the osteopenia is a very good reason to be doing them, because they could keep it from progressing to osteoporosis - then it would be too late. By doing the stomping exercises now, I actually feel that I'm doing something that will truly help to slow it down. Thanks, Dr. Kuhn!

[saraklotz]

I am 65 diagnosed with osteopenia in my lower back. These exercises look very helpful thank you so much!

[saeedehfa]

I have osteoporosis and my daughter shared this video with me yesterday I love and I’m going to do it everyday thank you so much.🙏

[sallymantua]

Thank you Dr Alyssa for sharing your expertise. I only found your videos last night. I love your suggested exercises and I can do them comfortably. 😊

[SuperRyansMom]

Done!
And will be doing these regularly!!
Thank you so much for these Alyssa 💗

[m.y.o.b.]

I love how simple the movements are and that there aren't any gadgets required. It shouldn't be too difficult to incorporate these into my current exercise regime. Thank you so much for sharing your knowledge.❤

[Julie-rlyl]

I appreciate you. I was diagnosed with osteoporosis. This exercise is very helpful and thank you.

[sb]

❤ Thank you for this video for osteoporosis, your explanation and voice is very clear, which makes the exercises that I needed easy for me to understand and to follow.
Would you please make more videos for osteoporosis in resistance and strength training 🙏

[kathy.]

I am 71 and my Dexa scan showed I was on the border of normal bone density and osteopenia. I was still in the normal range but barely. I just discovered this and did it for the first time. I will do daily and see what my next Dexa scan shows in 6 months. I hope to see some improvement.