Table 1:
Mayo Clinic Osteoporosis Exercise Chart
| Low Intensity Exercises |
|---|
| 1. Walking and standing posture: |
| a. Walking purpose: To strengthen legs and heart and improve balance. |
| b. Standing posture purpose: To learn to stand properly which will improve posture |
| 2. Wall arch: to stretch shoulders and calves and tone the back and abdomen |
| 3. Chin tuck: to help straighten head and shoulders |
| 4. Chest stretch: to stretch chest and improved back posture |
| 5. Upper back extension: to stretch chest, strengthen upper back muscles and improve back posture |
| 6. Pelvic tilt: to strengthen lower back and abdominal muscles |
| 7. Back and shoulder stretch: to stretch upper back and shoulders |
| Moderate Intensity Exercises |
| 8. Back posture exercise: To flatten upper back, stretch chest and improved posture |
| 9. Sitting stretch: To stretch calf and thigh muscles and improve muscle tone of legs |
| 10. Calf stretch: To stretch back of thighs and calf muscles, improved posture and stretch heel cords |
| 11. Upper back lift: To strengthen back muscles |
| 12. Abdomen strengthening: To strengthen abdomen |
| 13. Shoulders strengthening: To help strengthen shoulder and back muscles |
| 14. Spine and hip exercise: To strength in arms spine and hips and improve muscle tone |
a
Type, intensity, and frequency of the exercises are individualized by the treating physician or physical therapist.
b
Modified from Mayo Clinic Osteoporosis Exercise Chart, Mehrsheed Sinaki, Stephen Hodgson, patient education booklet MIC200054. Used with permission of Mayo Foundation for Medical Education and Research.