1. Chair Pose
This pose strengthens the muscles around the hip, one of the most common sites for osteoporosis. It also improves your balance, which will help decrease your chances of falling and fracturing a bone when you get older and your bones are weaker.
Begin standing up tall with you feet hip-width apart. Exhale as you bend your knees and lower your hips back as if you are going to sit on a chair and sweep your arms overhead. Keep your feet flat on the floor with your knees aligned over your ankles. Turn your palms to face each other with your arms straight and shoulders dropping away from your ears. As you hold this pose, reach your tailbone toward the floor and the crown of your head toward the ceiling. Hold for as many breaths as feels comfortable. Inhale as stand up straight again. Repeat six times.
2. Cobra Pose
Osteoporosis patients often suffer thoracic spine compression fractures, which happen when the front part of the vertebrae compresses down, causing a person's posture to look bent forward. This pose strengthens the upper back muscles and the spine, which help maintain proper posture and may help prevent a compression fracture from occurring. Cobra is also a perfect pose to combat computer hunch.
Begin lying face down with your legs slightly wider apart than your hips. Place your palms on the mat next under your shoulders, fingers pointing forward. Hug your elbows in close to your ribcage as you draw your shoulder blades down your back toward your waist. You should feel an opening in your chest. Inhale and use your back muscles (not your arms) to lift your head and chest off the floor. Breathe smoothly and deeply. For an additional challenge, lift your hands off the mat, holding yourself with your back strength alone. Keep your neck long and in line with your spine, looking at the floor a few feet in front of you. Exhale as you return to the starting position. Hold for one breath; repeat 10 times.