Best Stretches for Osteoporosis & Osteopenia

Not every stretch is appropriate if you have osteoporosis or osteopenia. In this stretch session, you'll be guided through a whole-body stretch session, without any risk to your spine or hips.
Increase your range of motion in the joints, and work on lengthening the muscles!
Perfect to do after a workout or a walk, or just because.
Tools: none
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[@FitnesswithPJ]

⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the 🔴 SUBSCRIBE 🔴 button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

[@irenehamel9006]

I am 76 years old and have recently been diagnosed with osteorporois. I have always worked out - cardio, weights, yoga most days of the week. Although I have had to change the way I do some things, I am trying to continue to maintain my routine. I have found your stretches video which encompasses every stretch I was given by my physiotherapist and more. I do it every day! Thank you.

[@FitnesswithPJ]

So glad you love these stretches 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@JulieSarmah]

This was perfect for my post-run. I love how you have started the osteo plan. Never feel alone when we have these great PJ workouts.

[@FitnesswithPJ]

So happy to hear this!!! 🌸

[@SumGirls]

So grateful I found you. I am 51 and just got diagnosed with Osteoporosis. I’m so bummed but happy you’re here to help. Thank you 🙏

[@FitnesswithPJ]

You are so welcome 🤗 I hear you though - it's shocking how many women I meet who have maintain a level of fitness yet still live with osteoporosis 💕 You've got this!

[@audreyArice]

I love stretching first thing in the morning, but since my osteopenia has turned into osteoporosis I've been doing less and less these days in fear of breaking a bone. Thanks to you, I'm back on track with stretches not only feel good but are safe to do! You are the best instructor for stretching and strength training, and I tell all my friends about you, PJ! Keep up the good work.

[@FitnesswithPJ]

Thanks so much Audrey, you're so sweet. I'm so glad to hear that you are feeling your best!! ❤

[@pattycraig7170]

Ahhhhh! Such a great stretch session! Perfect after shoveling snow 3 days this week!

[@donnajacobs3037]

Great stretching video. Thanks PJ

[@FitnesswithPJ]

Glad you liked it! 😃

[@shellybrooks9593]

Thanks for this stretching routine, PJ. Just what I needed after working 3 days of commencement!

[@FitnesswithPJ]

Woo! Good stuff, Shelly.

[@pattyk3649]

Thanks for the stretch video! I enjoyed it very much in California.

[@mariafreund8767]

What a great stretch i love it PJ🙏

[@FitnesswithPJ]

💕

[@abigailsandham]

Just what I needed today, will be keeping this one in my back pocket. X

[@FitnesswithPJ]

Awesome to hear, Abi!

[@andreahueble3469]

I love this stretch routine! I do it over and over. Thank you, PJ.

[@FitnesswithPJ]

You're so welcome!

[@sylviamclean9579]

I love this! Thank you from central Minnesota!

[@lydiaglassman6065]

Loved and subbed! Thank you! ❤

[@FitnesswithPJ]

Thank YOU for the sub!! 🥰

[@dorissee9182]

Excellent exercise good stretch .thank you

[@FitnesswithPJ]

You're so welcome! 🤗

[@belindaleegmeiner4437]

Really loved the session, but rocking up not advised for osteoporosis!

[@FitnesswithPJ]

And YOU know you best!! 😃

[@JulieWicks-r8q]

Hi I’m 56and have been diagnosed with osteoporosis. I have found this routine very helpful thank you. I would like to do your 30 day one but cannot find the link. I have subscribed. 🙏

[@FitnesswithPJ]

Hey there! Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@maureend1505]

I love this stretch!

[@sherryhorning9946]

Oh my, I needed this. Thank you so much for South Texas.

[@FitnesswithPJ]

Glad it was helpful!

[@magz472]

Hi I’m 56 and just been diagnosed with severe osteoporosis, your workouts give me hope, thanks. Love from Mags, a Scot living in Oz 😘

[@FitnesswithPJ]

You got this Mags! 😃 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@magz472]

@@FitnesswithPJ Hi I was under the impression I was unable to do the challenge as my osteoporosis is severe?

[@dorissee9182]

Excellent stretch exercise For osteoporosis and osteopenia .I just recently diagnosed with osteoporosis and have been doing your stretch exercise every day .Thanks

[@FitnesswithPJ]

Wonderful! 🙌 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/ OR find the program at Over Fifty Fitness - see links in the video description.

[@oliviamcdaniel1394]

I've been doing your stretch for many months and love it. I feel so safe doing your osteoporosis workouts.

[@FitnesswithPJ]

Thank you Olivia - that is so great to hear! We hear you and we have you covered 🙌🔆🦋

[@oliviamcdaniel1394]

@@FitnesswithPJ We 70 year olds appreciate you taking care of us.

[@hazelbufan8481]

Thanks PJ, stretching from Australia 🥰

[@FitnesswithPJ]

Hey there Hazel! 👋 🇦🇺

[@pattyk3649]

Question for you, PJ: for the stretch lying on our backs, soles of the feet together, knees out to the side is it important to keep the lower back flat to the ground. Unless I make an extra effort my lower back automatically arches. Flattening my back to the ground means that my knees don't stretch out as far to the sides. Thanks!

[@FitnesswithPJ]

Yes, flatten your back, despite it not allowing your knees to go as far.

[@happylemons8449]

Ahhhhh! Much needed stretch after today's booty band workout! Thanks, PJ!!!

[@FitnesswithPJ]

Woo...you're so welcome!! Always nice to have a gooood stretch.

[@marilainefontenot8220]

I have osteoporosis and needed exercises to keep me in shape without injuring my spine Loved the video!

[@FitnesswithPJ]

Wonderful Marilaine! 😊 When you are ready you might like consider my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@kellypantaleoni5166]

Thank you for this lovely stretch! It felt fantastic!

[@michelekobayashi890]

Thank you again, P.J.! all the way over here in Yokohama, Japan! (Michele in Yokohama) :)🐧💛💚💙💓

[@FitnesswithPJ]

You are so welcome, Michele!

[@christinenollert168]

This was such a nice stretch after the workout today. 🙂 Thanks PJ! I am stretching out from Ontario, Canada.

[@FitnesswithPJ]

Awesome, Christine. Glad you enjoyed it!

[@SimplyOrganizedLLCMadison]

Perfect, I did this after one of your strength with dumbbell videos. Thanks PJ. I'm in Madison, WI

[@FitnesswithPJ]

Awesome work!! 👊

[@carmenross1077]

Thank you for a job well done.

[@maryannbarra6819]

This stretch session was yummy😁 ~ especially after a week's worth of strength training & mobility work. I attended your osteoporosis/osteopenia webinar yesterday (April 8, 2022) ~ great information!! Thanks, PJ!!

[@FitnesswithPJ]

So glad! I hope you found it helpful! ☺️

[@maryannbarra6819]

Absolutely!! 👍🏻

[@Suzannel2276]

Thanks PJ, I’m so grateful, I feel really relaxed 🙏❤️☀️

[@FitnesswithPJ]

Wonderful!! ✨

[@sharonpasquale1572]

Soo nice! love a great stretch after one of your osteoporosis workouts! Thank you my friend!

[@FitnesswithPJ]

You're so welcome!

[@karenmckinney9558]

Loved the stretching!

[@FitnesswithPJ]

Glad you liked it!!

[@georgiecameron4007]

Perfect stretches for after a workout feel really good 👍thanks pj 😊

[@FitnesswithPJ]

Happy to hear you're feeling good!

[@brooksday8407]

loving these stretches!! thank you PJ

[@FitnesswithPJ]

Glad to hear it, Brooks!

[@scngo123]

Awesome stretch ! Love everything. Thank you PJ ❤️❤️❤️

[@FitnesswithPJ]

Awesome, thanks! 😘

[@Valerieann100]

Thank you I enjoyed this lesson and my bones really did so that makes all of me happy @ 81

[@FitnesswithPJ]

Wonderful Valerie! 💕 I would love you sign up for my upcoming Osteoporosis webinar. It's free, and replays will be sent if you can't make it. Friday, Feb 24th at 11am PST Register here: bit.ly/osteo-feb

[@FitnesswithPJ]

👊

[@rosemaryhowell9399]

EXCELLENT!!

[@rosemaryhowell9399]

I have subscribed

[@FitnesswithPJ]

Thank you Rosemary! Welcome! 🤗

[@kathyshaheen3480]

That was lovely!

[@FitnesswithPJ]

Happy to hear, Kathy!!

[@clausm5835]

Loved it. Thanks!

[@FitnesswithPJ]

Glad to hear, Claus!

[@laurarobinson8443]

Great stretches after doing the booty band workout

[@heathermaurizio4302]

That was awesome!

[@FitnesswithPJ]

Thanks Heather!

[@irenecohen8708]

Are these good stretches to do before exercising or after? I thought dynamic stretching should be done prior to exercising and these are held a little long for that. I have a tendency to injury muscles, tendons and ligaments and need an osteoporosis-friendly warmup before moving on to cardio or strength training.

[@FitnesswithPJ]

These are stretches and recommended for after your workout.

[@lisaporcellato2120]

Great selection of stretches, always awesome, coming at ya from Port Moody

[@FitnesswithPJ]

Thanks Lisa! 😉

[@michelleelizabeth299]

This was so nice- thanks PJ! Calcifer really enjoyed it as well (he's claimed my stretching strap as his own now- LOL) ;)

[@FitnesswithPJ]

Glad you both enjoyed it! A big hug to ol' Calcifer... and you too Michelle 😆

[@mariaewerth670]

Great stretch!! Especially after today’s booty workout!! Thanks PJ❤️ Working out from Jim Thorpe Pa

[@FitnesswithPJ]

Awesome. You're so welcome, Maria!

[@Nami66148]

Love your videos I’m 54 and people think I’m 43! I hurt my neck a month ago don’t know how so I modified some exercises but I have done a few of your workouts and their great? Btw I love these leggings you have here !!! What brand are they so I can get a pair !😊👍

[@FitnesswithPJ]

Wow, nice to hear Sandra! Glad to hear that you are feeling better! Leggings are Fabletics.

[@lorieallen4011]

For the 30 Day Osteoporosis program you offer, if I purchase it, what do I do for exercises after the 30 days are over? Do I start over at day one again? I know that muscles have to be constantly challenged, so I wasn’t sure what we do with a set 30 day program and we reach the last day.

[@FitnesswithPJ]

Most start over with heavier weights, and then they will take a break and do some of my other workouts (because the program will teach you what not to do with osteo and what to sub instead). Hope to see you in the community!

[@deborahrock70]

Love this.....

[@FitnesswithPJ]

So welcome! 🙏

[@valeriepriebe1788]

Loved this today after a bunch of pickleball games.

[@FitnesswithPJ]

Nice work, Valerie!

[@StephanieHurley-g7d]

I am 37 and because of a genetic disorder i have gone into menopause and have osteoporosis. I have celiac disease as well. I will be adding this into my routine to keep flexibility and mobility!

[@FitnesswithPJ]

So glad you like this one! When you are ready, I recommend my 30 day Osteoporosis Program. Workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/osteoporosis-exercise/

[@megg5427]

You have some great stretches here. I do worry about people with osteoporosis (like myself) wrapping the strap around their hands. Osteoporosis that shows up on a DEXA scan pretty much means your bones overall are more porous. I would caution individuals not to wrap, in case they fracture their metacarpals.

[@FitnesswithPJ]

Glad you liked it and noted!

[@jaya0911]

Hi PJ, I just turned 40 and got diagnosed with osteopenia. I had been doing workouts in the home which i believe i can no longer do the same way. I would like to enroll into your 30 day osteoporosis program, but before doing so...is it possible to just take a sneak peak at it? I had been doing workout regularly and not being able to do the same now is affecting me negatively. Thanks in advance!

[@FitnesswithPJ]

Hey Peppy! Have a look at my website with more detailed info, reviews, etc. www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@jaya0911]

@@FitnesswithPJ sure! Thank you!

[@samandbarbgrice7953]

Subscribe I could do everything but upon my knees. I have had knee surgery and back surgery. Also Ii am 88 yrs old. Loved the program.

[@FitnesswithPJ]

What an inspiration you are! 🥰

[@annemariesacchetti9348]

I am interested in your 30 day osteoporosis program please let me know how to do that

[@FitnesswithPJ]

Hi there Anne! You can find all the details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@seohlengtay6011]

Hi you mentioned before the pelvic tilt is safe to do for osteoporosis but wouldn't be there some flexion of the lumbar spine in this particular exercise

[@FitnesswithPJ]

No it's not. Pelvic tilt comes from the pelvis, spinal flexion comes from the spine.

[@oliviamcdaniel4210]

Noticed that you have a roller stretch and wonder it's recommended for osteoporosis. Santa Monica says hello to you!

[@FitnesswithPJ]

Great question Olivia! I would recommend it for all parts of the body BUT the t-spine.

[@suraprod6420]

Thank you Could you direct me to suitable videos for 75 year old woman. With multiple chronic disease , diabetic, high blood pressure, cholesterol . She has osteoporosis. Kind regards

[@FitnesswithPJ]

I would recommend one of two options: 1) My Over Fifty Fitness app (we have a large 70+ following there). All my Osteoporosis workouts are there, all workouts have modifications shown as well as many beginner workouts and a wonderful supportive community. Nothing to lose with our 14 day trial. Details in the video description! 2) My 30 Osteoporosis program - details can be found here: www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-program/

[@suraprod6420]

@@FitnesswithPJ thanks you

[@taraf941]

Great stretches after the awesome butt burning booty band workout 🙌

[@lorieallen4011]

P.s. I’m a subscriber….

[@FitnesswithPJ]

Appreciate it! 💕

[@KarenMajaury]

Kitchener, on

[@annemariesacchetti9348]

I really needed that quick access to a short stretch routine I’ve had a lot of health issues and which caused osteoporosis. I’ve always been very active in fit up until the past few years when I got diagnosed with my cell activation syndrome which affected lots of mine finally symptoms including my Musko skeletal system. I’m six years old and want to continue to be moving and active. I would love to do your 30 day for us your process please let me know how to go about that thank you Thank you

[@FitnesswithPJ]

Hey there Anne, thank you for reaching out about the 30-Day Osteoporosis program! The program includes workouts and information especially aimed for at increasing bone density and working out SAFELY. 💕 Details here : www.fitnesswithpj.com/fitness-nutrition-programs/osteoporosis-fitness-program/

[@barbratate9876]

Stretching to help release ReClast reaction from Sunny Central Oregon. REally nice stretch routine!

[@FitnesswithPJ]

Hey there Barbra 👋 Glad you liked it! 😃

[@christysweet5949]

Lovely stretch. Especially after the booty band workout. Thanks as always, PJ

[@FitnesswithPJ]

You're so welcome, babe!

[@donnabelden9826]

So glad I chose this one to finish with today. I love having the option of choosing a few shorter workouts, depending on what mood I'm in or muscles I want to work or stretch. Thanks PJ

[@FitnesswithPJ]

Yep, and we know that we don't need to workout for hours to get a good workout in, burn calories and see results!

[@sues6746]

Thanks PJ 👌 So relaxing after the booty band workout 😌

[@FitnesswithPJ]

😘

[@2270sherrylynne]

How do I find the 30 program for Osteoporosis ? Thanks 🌞

[@FitnesswithPJ]

It is available on my website www.fitnesswithpj.com under Challenges & Programs