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

Strengthening your bones one movement at a time! 💪🏼 🦴
Osteoporosis video 1: • BEST exercise routine ...
Osteoporosis video 2: • BEST Osteoporosis Work...
Osteoporosis video 3: • Stronger bones & muscl...
Osteoporosis 10 minute routine:
• 10 minute workout for ...
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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Podcast: osteoarthritis.buzzsprout.com
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.

[@arthritisadventure]

Osteoporosis video 1: kzbin.info/www/bejne/d3m3i5anfc9nmcU Osteoporosis video 2: kzbin.info/www/bejne/jZDIhKOYq853bKc Osteoporosis video 3: kzbin.info/www/bejne/aGq1moyfeKumfc0

[@evfenter8188]

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.

[@arthritisadventure]

You're welcome! Thanks for the support of the channel!

[@susannipper3851]

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. 😊

[@arthritisadventure]

You're so welcome!

[@ruthfaster4036]

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!!❤

[@arthritisadventure]

I'm glad you like these moves! Keep it up

[@donnakolterman7344]

A very nice routine to follow,

[@newlife8318]

I'm doing this with you!

[@13elump]

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! ❤

[@arthritisadventure]

I’m so happy to hear that!! ❤️

[@13elump]

@@arthritisadventure I have to share your videos with others who suffer from OA, AVN, or any other form of Arthritis on the upcoming wellness segment of my podcast. Again, thank you! ❤️

[@laurahapp9840]

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!

[@SuperRyansMom]

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

[@SherriC77]

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

[@kimberlygould5659]

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!!!

[@sallymantua7641]

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. 😊

[@arthritisadventure]

Yay! So happy to hear that!

[@catalinatrevizan414]

Best 10 minutes of my day today! Thanks!!!!

[@arthritisadventure]

Ah yay!!

[@idarabassey7455]

I appreciate the length of this regimen and I feel stronger even after the first time doing it before work- thank you!

[@evelynevertrees6876]

Thank you.Tried your osteoporosis just now. Great video.

[@rachellek6239]

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!

[@arthritisadventure]

That’s great to hear!

[@trees5338]

I've watched a LOT of videos, this was the first one I've actually got up and joined in, thank you.

[@arthritisadventure]

Ahh yay!!

[@jeffreycohen7613]

Love your osteo exercises especially the stomps and toe raises. So glad to find to find you!

[@arthritisadventure]

I'm glad too!

[@susanott]

Thank you for this workout! I have osteopenia, and these exercises are great. I also appreciate that you don’t have any annoying music in the background!

[@j.s.5467]

Love doing your videos every week!

[@arthritisadventure]

Glad you like them!

[@munajedski]

I love this channel. Practical, doable, efficient exercise. Thank you!!

[@arthritisadventure]

So glad you like the videos!

[@theastewart6721]

I, too, was diagnosed with osteoporosis at age 65 and am now 66. I’m so happy to have found your channel! Thank you for this workout! I will definitely subscribe and watch those other 3 videos as well!🤗🤗

[@arthritisadventure]

You are so welcome!

[@dangcoppock7362]

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..! 😊

[@arthritisadventure]

You are so welcome! Welcome to the channel and feel free to explore other videos.

[@JayDavison-eh5rg]

Great tips and exercises. Will be doing your other videos soon. Thank you!

[@arthritisadventure]

You’re welcome!

[@user-vm9eu9mj1j]

You helped me start a program for my bones, thank you . I have had a knee and back problem for 4 months. I am feeling better and hope this will be helpful.

[@Julie-rl2yl]

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

[@arthritisadventure]

I'm glad you liked the video!

[@anaem956]

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 ❤

[@arthritisadventure]

You're so welcome!

[@jojot7777]

Love all of your workouts! Thank you for helping so many of us with osteoporosis, really didnt know where to turn until I found you on youtube. Thank you so much!!

[@arthritisadventure]

You are so welcome! I am glad you found the channel!

[@paulowens5338]

Finished workout...thank you so much

[@paisleybabee]

Thank you this was helpful. I was just diagnosed with osteoporosis

[@lilandry2396]

I’ve been looking for impact exercises for this condition. Thank you!

[@arthritisadventure]

Happy to help!

[@deborahhall4848]

Love your demonstration for stronger bones!

[@arthritisadventure]

Glad you like them!

[@deborahhall4848]

Love this workout for 10-minutes to strength my bones.

[@arthritisadventure]

😍😍😍

[@sb2333]

❤ 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 🙏

[@arthritisadventure]

I’m glad you liked it! Have you tried my other videos for osteoporosis? Osteoporosis video 1: kzbin.info/www/bejne/d3m3i5anfc9nmcU Osteoporosis video 2: kzbin.info/www/bejne/jZDIhKOYq853bKc Osteoporosis video 3: kzbin.info/www/bejne/aGq1moyfeKumfc0

[@saeedehfa2250]

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.🙏

[@arthritisadventure]

I hope it feels good to you!

[@ronzamensky3573]

Thank you for the osteoporsis videos!!! I have been doing these for awhile .I feel better and stronger!

[@arthritisadventure]

You're so welcome!

[@margaretblassingame4030]

Tha k you! I just found this video. Going to look for the others.

[@arthritisadventure]

Wonderful!

[@carolfalls8466]

Hi Alyssa, I just finished your video and will be back for more!! Thank you!!

[@arthritisadventure]

You are so welcome!

[@carolinejohn4537]

Excellent instructions as always. Than you SO much.

[@arthritisadventure]

Glad you liked it!!

[@osnatshaibe1534]

Excellent 👍. Easy to implement, short and sweet. Thank you 🙏 much appreciated 🙏

[@arthritisadventure]

You're very welcome!

[@angelavalentino3261]

Very interesting!!! Thank you!!!

[@deborahhall4848]

Hi Alyssa. I loved this workout. Third time doing this workout. 🤗

[@arthritisadventure]

Amazing!

[@m.y.o.b.724]

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.❤

[@arthritisadventure]

Glad you like it!

[@freerangemaker]

I am so, so, so glad to discover you. The first two years of working on bone health, I tried at devising my own routine, now I am integrating PT wisdom. Using this after some gigong for blood, gigong for bones, and inbetween resistance training

[@arthritisadventure]

❤️❤️

[@lynnsalberg5647]

What is gigong?

[@sopomom7105]

Thank you so much! Just turned 59...so will start these right away. Again - so appreciative!!

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼🙌🏼

[@kay4742]

Yes yes yes. Will try all of these exercises. Very well presented

[@arthritisadventure]

Wonderful!

[@leoniepalmer550]

I am so happy discovering this presentation. I will st as r trying them today and looking forward to have a successful story.

[@catherineterry9110]

thank you have osteoporosis and osteoarthritis and dexa wasnt great.

[@mbr663]

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!

[@bethlehemeisenhour5807]

Me the same. Thank you for your post.

[@mbr663]

@@bethlehemeisenhour5807 Your welcome! Do The Stomp!

[@moolababy]

It’s not too late. Ppl have reversed osteoporosis as well.

[@plfitzgerald4540]

from 🇮🇪and i have had a v v painful compressed vertebrae fracture for a few months until i had a CT done last week and i will now do your exercises .. once the pain has decreased thankyou for this video .

[@sagedakotalmft7763]

Glad to have found your videos! I was concerned about doing impact exercises because of all the old injuries that never healed and the osteoarthritis! These exercises feel easy and simple to do!

[@arthritisadventure]

I'm glad you found the videos too!

[@donnawest3733]

Thank you for the workouts! They are informative and easy to follow. When I was diagnosed with severe osteoporosis last year, I stopped exercising for awhile because I was afraid of breaking a bone. Several months ago, I started searching for good osteo workouts, but the ones I've tried have been too long or too easy. Yours are the Goldilocks!

[@arthritisadventure]

You are so welcome! Glad you liked the channel.

[@Barb6106]

New to your channel and THRILLED with these osteoporosis exercises!!! I’ve done several and feel they are incredibly helpful! I’m really trying to up my strength.. lots of protein and zero sugar etc.. I also do Loren Fishman 12 poses for osteoporosis and Sara Meeks exercises. I really find yours the best explained and seemingly most correct for what we need ..and I don’t find any that feel dangerous. You really have done great videos.. I hope you do more! Thanks so very very much!

[@arthritisadventure]

I’m so happy to hear that!!

[@jolantawozniak2132]

Thank you for your recommendation 🙏🏻 I already watched the video and also ordered book Yoga For Osteoporosis by Loren Fishman. I have double scoliosis and osteoporosis so I need to be very careful…..and forget about stand head…. I stopped practicing it due to scoliosis…. but with recent diagnosis of osteoporosis I need to find new safe way and overcome my fear.

[@Barb6106]

@@jolantawozniak2132 happy you are looking into it! If you search on KZbin there are several people who show the 12 poses for the Fishman plan. Also there are videos where Fishman explains how he got bone changes with these 12 poses. I found one Fishman 12 poses demo that is 30 min I enjoy and do it 5 days a week. 2 days a week I lift weights. Good luck! My daughter had scoliosis. Not an easy road.

[@candierichard8931]

@@Barb6106 could you share the link to the demo video you like?

[@KSmithlivingbettercafe]

Thank you for this video. I was diagnosed at 22 years old. Thankfully I have not broken any bones. Yet, I do deal with a lot of knee pain when the weather is cold. I do find it hard at most times to do standing exercises which lead me to doing seated ones.

[@waneng6527]

I liked this video not only are the exercises for the bones but also my heart rate increases!!

[@arthritisadventure]

Yes!!

[@Linda-nc1fu]

Thank you for covering stomping. I had just watched a video about it and wasn't sure, but if you recommend, I'm sold. It's a so much more reliable and doable exercise than vibration therapy. That one I'm not leaning towards.

[@vickiemeyer1409]

Great explanation of the exercises. Thank you!

[@arthritisadventure]

I'm glad you like the explanation and support!

[@pamwerner3142]

I'm determined to improve my osteoporosis. I ran across you video and used it for the first time today. Thanks - felt good!

[@arthritisadventure]

Great to hear! You got this.

[@rosebahrami3919]

I really like these exercises 🙏🙏🙏

[@arthritisadventure]

So glad!

[@meganvacha2326]

This was wonderful. Thank you so much!

[@arthritisadventure]

You're so welcome!

[@GeorgiaOsborne-dy2nb]

Loved it!

[@arthritisadventure]

Glad to hear!

[@dianacook6337]

I just found you! I’m so thankful for the detail video that I will be able to follow

[@arthritisadventure]

You are so welcome! Welcome to the channel.

[@yvonnedunbar4450]

Thank you dear I am learning sooooo much from you Alyssa. Your scientific information, is giving me courage to move forward in regrowing bones and muscle! New ways, so empowering!!!!!! Jumps hops, I thought I was finished, in my 70's. WOW!!!

[@arthritisadventure]

I'm so glad you like the channel!

[@lisanellis8122]

Thank you, needed this video, doing every day before workout and cardio, I have osteo arthritis and osteoporosis in spine

[@arthritisadventure]

I hope this felt good!

[@lisanellis8122]

@@arthritisadventure even if I ache I do it anyways, have to keep moving

[@amandabrami1452]

Thanks 🙏

[@rohananya]

Excellent … will try be trying this. 👏🏼👏🏼

[@arthritisadventure]

Hope you enjoy!

[@carollawrence464]

Thank you and I’m going to be trying to do this every day because I have osteopenia and osteoarthritis in my knees! I did it and I had no pain!!!

[@arthritisadventure]

You got this!

[@lauracde4414]

Thank you so much! This is fantastic! With my arthritis Is haven’t found any safe way to do strength training without triggering chronic pain but I can do this! Please give us more!

[@arthritisadventure]

Thank you for your support! If you're looking for more amazing arthritis-specific content, our 'Adventurers for Life' membership at KeepTheAdventureAlive.com/start is the next chapter in your journey. Dive into exclusive workouts, live masterclasses, and so much more to enhance your adventure!

[@user-zk5ov9lj8p]

Love your workouts

[@arthritisadventure]

So glad you love them!

[@stewartharris7167]

Thank you Alyssa. I have osteoporosis and also osteoarthritis in my left hip. I was wondering how I could do weight bearing exercises for the osteoporosis at the same time focusing on my hip osteoarthritis which is supposed to be low impact exercises. You have have assured me that I can carefully do both.

[@gilljackson9971]

Thankyou enjoyed these exercises

[@arthritisadventure]

You're so welcome!

[@Weemee52]

Thank u, I'm glad I i came across this as I have osteoporosis, had it for many years... I exercise every day so this one i will be adding to my collection. I understand that bone loss can't be regained but if I can help losing more this will be ideal. So be seeing you every day 😊

[@arthritisadventure]

I'm so pleased to hear that the arthritis workouts are making a positive difference for you! To access an even greater treasure trove of content, check out the 'Adventurers for Life' membership at KeepTheAdventureAlive.com/start. Inside, you'll find specialized exercises, live masterclasses, and a supportive community. Explore and consider joining me on this adventure!

[@margaretbailey1445]

Thank you. This was great!

[@arthritisadventure]

You are so welcome!

[@Weemee52]

I love your exercises! Missed your dog on this one😊

[@deniselievore265]

Great guidance and simple, effective exercises for both types of 'osteo...' Thank you!

[@arthritisadventure]

You're very welcome!

[@aracelyrodriguez8314]

Thank you I started doing it .I will let you know when my next scan reveals.

[@arthritisadventure]

You're welcome!

[@nasrinthanawala2249]

Thank you ❤

[@arthritisadventure]

Absolutely!

[@vinodsingh-gr1xj]

Thanks I will do this exercise and give my feedback.

[@arthritisadventure]

Great!

[@maviswatson1796]

Thank you 135pm

[@marilynlegaspi7335]

Thanks Doc

[@arthritisadventure]

🙌🏼🙌🏼

[@user-du7uj8nt8j]

Good morning, I did your 10 min exercise. I'm 66 yrs old & I do have osteoporosis. I only weigh 100 lbs & my body weight alone apparently isn't enough to increase or keep my bone density from getting any worse, per my Dr. So I am going to be adding some weight bearing exercises as well. I did like your exercises & will add them to my routine. Thank you! 💪🙂

[@arthritisadventure]

Great job! Glad you liked the exercises!

[@patriciadrank6543]

Great workout!

[@arthritisadventure]

Glad you liked it!!

[@claradiblasi354]

Thank you! 👍

[@arthritisadventure]

Welcome!

[@eviestas]

Thanks I’m only 60 had breast cancer went into chemical menopause at 46. I now have osteoporosis . I’m doing calisthenics every day. Will add these exercises to my routine

[@arthritisadventure]

You're welcome! Glad you like the video.

[@judyd.3421]

Hi there, Thank you very much! I feel right at home with these work outs. :-)

[@arthritisadventure]

You're so welcome!

[@irmamitchell5813]

Thx you!

[@arthritisadventure]

No problem!

[@candierichard8931]

should you do this daily or three times pe week?

[@nancyorchard8867]

Finished...today begins my journey...before going to the doc tomorrow. Diagnosed with osteoporosis in left hip and osteopenia in right hip.

[@arthritisadventure]

You got this!

[@heathermallett4311]

Great video! Thank you so much.

[@arthritisadventure]

Glad it was helpful!

[@mariabeen6983]

Again a super program🙏🏻👍🏻👍🏻⭐️⭐️⭐️⭐️⭐️+

[@arthritisadventure]

yay!

[@carolsiegle3254]

I have had for five year's no, enjoying your KZbin channel. So happy l found you, 😮have BALANCE problems too, so lose balance alot, but will keep going😅

[@arthritisadventure]

I'm glad you like the KZbin channel! Thanks!

[@MidModFlair]

Hi, Thank you for these exercises! I am only 56 but was told I have severe osteoporosis probably from low estrogen? Not sure, I am having all that checked now. But I love these simple exercises. I'll let you know when I have another bone scan how it goes. Thank you!

[@arthritisadventure]

Glad you liked it!

[@reginawells3191]

I’m 66 and this was a challenge but it wasn’t too much. I did make it through feeling good. Thanks!

[@arthritisadventure]

Great job!

[@dezdez3092]

You got me up and moving tpday liked the easy excersies

[@arthritisadventure]

Great! You can join me for my Free 4 Day challenge starting on Halloween. Hope to see you there. bit.ly/3ZI0vCu

[@michelehohmann2536]

Did this video it really does help after I feel better

[@arthritisadventure]

That’s great!

[@leannsherman6723]

Thank you very much, Alyssa. This was very helpful. By chance do you offer half hour videos?

[@arthritisadventure]

Here are the other workouts: Osteoporosis video 1: kzbin.info/www/bejne/d3m3i5anfc9nmcU Osteoporosis video 2: kzbin.info/www/bejne/jZDIhKOYq853bKc Osteoporosis video 3: kzbin.info/www/bejne/aGq1moyfeKumfc0 Longer workout videos are reserved for our signature membership, Adventurers for Life. You can learn more at: keeptheadventurealive.com/start

[@brendarivera188]

Great Exercise! What About Exercises For Osteoporosis Of The Wrist ? Ty In Advance 💪

[@beccogiallo]

Great! Thank you.

[@arthritisadventure]

Welcome!

[@HA-kw7vq]

God bless you - I enjoyed these. Alyssa can you advise as I want to exercise my arms but every time I exercise using weights, my wrists are then the next day in such excruciating pain (I have RA). Are there any exercises you can recommend? I am losing all the muscles in my arms because of this.

[@paulinezehnder-swader]

Love you and your videos. thank u. Polly

[@arthritisadventure]

Glad you like the channel! Thanks for the support.

[@dorisnadalin4701]

Great info

[@arthritisadventure]

🙌🏼🙌🏼🙌🏼

[@minhhop3208]

Thanks for sharing, Dr do we still need to take Vit K2, D, and Ca .?

[@newlife8318]

thank you very much. I live in a remote area.

[@arthritisadventure]

You're welcome!