Bootcamp: Strengthening

As part of Osteofitness TM Bev teaches that it is critical to target the specific osteoporotic sites.
These sites include the neck of the femur, the spine, the hip, and wrist.

Spine Exercises  

• Row 
• Plank 
• Pointer dog 
• Coin lift 

Hip Exercises 

• Gate 
• Sidewalk 
• Pen/pencil

Neck of the Femur Exercises

• Hydrant 
• Christina 
• 6 O’clock

Wrist Exercises  

• Chair

Balance exercises are just as important for strengthening.  Maintaining proper balance can
prevent a fall and fracture. Practice balance in addition to strengthening.  
Balance Exercises 

• Garden gate 
• Child pose 
  

Balance exercises are just as important for strengthening.  Maintaining proper balance can
prevent a fall and fracture. Practice balance in addition to strengthening.  

Balance Exercises 

1. Garden gate 
2. Child pose

If you have any questions about how to do the exercises, please email Bev at
ikierwellness@osteofitness.com.  Bev encourages you to do these exercises on your own,
focusing on which of your osteoporotic sites needs strengthening most, while making time for
the other sites. Also, focus on balance and posture. You will be surprised at the benefits when
you keep up with strengthening and balance each day!