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
Dear Friends and Neighbors,
CentraCare care givers have been working around the clock for more than 20 months to care for you, your families and friends during COVID. We are committed to caring for every Minnesotan who needs us, and nothing will prevent us from doing so – even during these never-seen-before times.
The challenge of providing this level of care is that our hospital beds are often full. ERs in all of our hospitals are packed. And our clinical teams are exhausted. Early in the pandemic, our community stepped up in amazing ways to help us. We ask that you again join us in fighting this pandemic together.
How can you help?
- Please get your COVID vaccines and booster shots. They are proven safe and effective in reducing COVID illness, keeping people out of the hospital, and preventing death.
-
If your situation is not an emergency, please use other care options, including:
- Visit CentraCare eClinic online,
- Schedule same-day appointments with your primary care provider,
- Speak with a CentraCare Connect nurse at 320-200-3200, or
- Visit Urgent Care.
- If this is a medical emergency, call 9-1-1, or visit the ER.
Together, we can do this. Thank you for your support.
Ken Holmen, MD
President and CEO
