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Exercise 1
Squat down, keeping your back straight. Slowly move the dumbbells up and down.
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Exercise 2
Hold your upper arm out horizontally, then bend and stretch your forearm. Repeat 10 times on both sides.
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Exercise 3
Sit on a stool, keeping your back straight. Bend your arms at the elbows, tighten your arm muscles, then slowly - with strength - move your elbows up to a horizontal position. Repeat 20 times.
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Exercise 4
Lie face down with a pillow under your abdomen. Tighten your back and abdominal muscles, then slowly raise your head. Hold for 10 seconds before returning to the starting position. Repeat 10 times.
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Exercise 5
Lie on your back with your arms folded behind your head. Tighten your abdominal muscles and raise your abdomen off the floor. Hold for 10 seconds before returning to the starting position. Repeat 10 times.
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Exercise 6
Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and slightly raise your head. Hold for 10 seconds before returning to the starting position. Repeat 10 times.
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Exercise 7
Lie on your back with your arms folded behind your lower back. Tighten your abdominal muscles and raise your straight legs off the floor. Hold for ten seconds before returning to the starting position. Repeat 10 times.
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Exercise 8
These exercises require the Thera-Band® or a similar training tool, and are only to be performed slowly and after warming up; otherwise the risk of injury is too great. Repeat each exercise 10 times.
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Exercise 9
These exercises require the Thera-Band® or a similar training tool, and are only to be performed slowly and after warming up; otherwise the risk of injury is too great. Repeat each exercise 10 times.
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Exercise 10
These exercises require the Thera-Band® or a similar training tool, and are only to be performed slowly and after warming up; otherwise the risk of injury is too great. Repeat each exercise 10 times.
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Disclaimer:
The shown exercises are basically also suitable for patients suffering from osteoporosis. Nevertheless it cannot be excluded that, due to the mode or intensity of performance of the exercises or due to the physical conditions of an individual or for any other reason, there are negative effects of the exercises - no matter if the person suffers from osteoporosis or not. In the same way as we cannot give a guarantee for positive effects of the exercises we hereby disclaim all liability for any possibly occurring direct or indirect negative effects. Insofar a prior consultation of a physician is recommended. In no way the shown exercises can substitute any medical and/or therapeutic care!