Bone Health Exercise Videos
We have created instructional exercise videos for our physical therapy patients. Watch the videos below to help you with your therapy activities.
- View the Introduction to the Bone Health Program.
Weight-Bearing Activities
4-7 days per week, 3-5 sets of 10-20 reps for a total of 50-100 jumps
Beginner Fitness Levels: 3 sets 15-20 reps
Intermediate Fitness Levels: 4 sets 20 reps or 15-30 minutes
Advanced Fitness Levels: 5 sets 20 reps or 20-40 minutes
- Jumping Jacks
- Jumping Rope (no video)
- Vertical Jumps
- Lateral Jumps
- Alternate High Impact Activities: Tennis, Basketball, Soccer or Pickleball
Strength Training
2-3 workouts per week, 2-3 sets of 8-12 reps per exercise
Choose one exercise in the following six categories: Squat, Hinge, Lunge/Single Leg Step, Upper Extremity Push, Upper Extremity Pull and Carry.
Squat
- Gym Ball on the Wall Squat
- TRX Squat
- Squat with Chair Touch
- Sumo Squat
- Squat with Theraband
- Split Squat
- Kettlebell Squat
- Squat with Dumbbells
Hinge
- Bridge
- TRX Hip Hinge
- Bridge with Gym Ball
- Gym Ball Hip Extension
- Kettlebell Deadlift
- Dumbbell Deadlift
Lunge/Single Leg Step
Upper Extremity Push
- Seated Shoulder Press
- Standing Shoulder Press
- Single Arm Shoulder Press
- Dumbbell Chest Press
- Plank with a Plus
- Push Up
- Push Up with Feet on Gym Ball
- TRX Pushup
- Triceps Push Up on Gym Ball
Upper Extremity Pull
- Seated Theraband Row
- Seated Lat Pulldown with Theraband
- Theraband Reverse Fly
- Bent Over Row
- Dumbbell Reverse Fly
- Gym Ball Row
- Gym Ball Reverse Fly
- TRX Row
Carry
Spinal Conditioning
1 set to fatigue per side for all exercises
