Osteoporosis Hip Exercises

Hip Raise With Feet on Chair | Active Level

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Osteoporosis Hip Exercises

The Hip Raise With Feet on Chair is an ideal osteoporosis hip exercise. It is one of a number in the MelioGuide Exercise for Better Bones Program. You will find the Hip Raise With Feet on Chair osteoporosis exercise for the hip in the Active Level exercise program.

Targets:

  • Muscles: Buttocks, Hamstrings, and Back
  • Bones: Hips and Spine

Starting Position:

  • Lie on back with heels and lower legs on chair, knees slightly bent & arms out from your side, palms up.
  • Keep your feet and kneecaps pointed upwards towards the ceiling throughout the exercise.
  • Inhale.

Movement:

Exhale and gently tighten your lower tummy as you:

  • Squeeze buttocks and raise hips off the ground pushing down into the chair.
  • Transfer your weight to your heels and shoulder blades as you lift your hips towards the ceiling.
  • Coming down, lengthen your spine as though your tail bone is reaching towards the chair.
  • Repeat movement until set is completed.

Tip:

  • Go high enough that you are bringing your hips into the line drawn between your hips, knees and shoulders.

Video Demonstration:

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