The following exercises can help improve posture, mobility, flexibility, balance, and strengthening of the musculoskeletal system, both in healthy individuals and in people with osteoporosis.

Depending on your needs, the condition of your musculoskeletal system and your general health, as well as the extent of the disease, you should consult your doctor to discuss what is most appropriate for your case. Above all, remember that certain exercises, especially those involving excessive twisting movements or extension, may be harmful to people with osteoporosis. They should therefore be performed with great caution or avoided altogether.

When you first start exercising, during the first 1 to 3 days your muscles may become tired and sore. On the one hand, you should do stretching exercises to relax them; on the other hand, if the pain continues, you should reduce the intensity of the exercises. Remember that all exercises should be performed without pain. If pain persists despite doing all the exercises correctly and taking the other necessary measures (stretching, rest), you should consult your doctor for advice.

The exercises that follow are always performed in combination with endurance exercises and do not replace them. For example, brisk walking or aerobic exercise is necessary for your overall good health.

For some exercises you will need to lie on the floor. You may place a mat or, for example, a blanket underneath so that you feel more comfortable. If it is difficult for you to lie on the floor, you may perform the corresponding exercises on a bed with a relatively firm mattress.

The following exercises fall into one of the categories below:

• Balance exercises. These improve your balance and help you avoid falls and therefore fractures.
• Proprioception (posture) exercises. These train the erector muscles of the trunk and the muscles that support the spine. They help improve the deformities caused by osteoporosis and their effects on your body, relieve pain, and increase self-confidence.
• Functional exercises. These are exercises that simulate your everyday activities. In this way, they help you move more easily and safely in daily life. For example, if you have difficulty getting up from a chair or climbing stairs, you can repeat this process many times until you get tired. One could say that this is a kind of training or preparation for daily life.
• Muscle-strengthening exercises, mainly for the hips and the muscles around the spine. These improve the endurance, coordination, and proper function of your axial skeleton.