00:00Welcome to Mobile Physio. If you've been diagnosed with osteoporosis,
00:05strengthening your spine is one of the most important steps you can take to protect your
00:08bones and improve your posture. In today's video, we're going to show you 7 of the best
00:13spine strengthening exercises that are safe, effective, and physiotherapist recommended,
00:18specifically for people with osteoporosis. Wall Angels. Stand with your back against a wall,
00:23feet a few inches forward, raise your arms like a goalpost, and slowly move them up and down
00:29while keeping your back and hands in contact with the wall. This improves posture and strengthens
00:33upper back muscles. Bird Dog. Start on all fours. Extend your right arm and left leg straight out.
00:41Hold for 5 seconds, then return and switch sides. Do 5 reps per side. This strengthens your back and
00:47core without stressing the spine. Prone Back Extension. Lie face down on the floor with arms
00:52extended overhead and legs straight. Slowly lift your arms, chest, and legs off the ground at the
00:57same time. Hold for 3-5 seconds, then lower back down with control. Targets the spinal extensors.
01:04Vital for a strong, upright posture. Dead Bug. Lie on your back with arms extended toward the ceiling
01:11and knees bend at 90 degrees. Slowly lower your right arm and left leg toward the floor while
01:16keeping your core engaged. Return to the starting position and repeat on the opposite side.
01:21Standing Leg Marches. Stand tall with your feet hip-width apart and arms at your sides.
01:26Lift one knee up to hip level while swinging the opposite arm forward. Alternate legs in a slow,
01:31controlled march to improve balance and posture. Bridge Exercise. Lie on your back with knees bent
01:36and feet flat. Lift your hips off the ground. Squeeze your glutes and hold. Strengthens glutes,
01:43hamstrings, and core to support the pelvis and lower back. Wall sit. Lean your back against a wall and
01:49slowly slide down into a seated position. Hold for 20-30 seconds. Builds lower body strength without
01:55straining the spine. Safety Tips. Avoid exercises that involve forward bending or twisting, such as
02:01crunches or toe touches. Move slowly, breathe steadily, and focus on alignment. These 7 spine
02:08strengthening exercises can make a real difference in how you move, feel, and protect your bones. Do them
02:143-4 times a week for best results. Let us know in the comments if you need a printable guide or have
02:19questions, like, subscribe, and share this video to support healthy bones for life. Stay strong,
02:25stay mobile, with Mobile Physio.
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