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About Us
Overview
Sarah Morgan
Kenneth Saag
Jeffrey Curtis
Beth Kitchin
Don Lein
Nancy Nunnally
Leandria Burroughs, BSRT(R), CDT
Reference and Research
About Osteoporosis
Prepare for Your Doctor Visit
Do You Know Your D?
Related Links
Community Education
Take the Tone Your Bones Class
UAB Tone Your Bones Virtual Classroom
Virtual Clinic Visit
News
Tone Your Bones
Close
Home
About Us
Overview
Sarah Morgan
Kenneth Saag
Jeffrey Curtis
Beth Kitchin
Don Lein
Nancy Nunnally
Leandria Burroughs, BSRT(R), CDT
Reference and Research
About Osteoporosis
Prepare for Your Doctor Visit
Do You Know Your D?
Related Links
Community Education
Take the Tone Your Bones Class
UAB Tone Your Bones Virtual Classroom
Virtual Clinic Visit
News
Step 1: Self-Evaluation
Step 2: Bone Density Testing
Step 3: Specialist Examination
Step 4: Nutrition and Supplements
Step 5: Strength, Balance and Posture
Exercise and Bone Density
Things to Know Before Starting Exercise
Weight-Bearing Exercise
Strength-Training Exercise
Posture
Standing
Sitting
Standing from a Sitting Position
Forward Leaning from a Sitting Position
Sitting Down
Lifting
Carrying
Reaching
Sweeping, Mopping, Vacuuming
Gardening
Laundry
Loading a Dishwasher
Getting out of Bed
Brushing Your Teeth
Exercises
Dorsal Glide
Scapular Squeezes
Corner Stretch
Sit to Stand
Wall Stretch
Balance
Walking
Step 6: Personal Treatment Plan
Home
Less
More
in this section
Step 1: Self-Evaluation
Step 2: Bone Density Testing
Step 3: Specialist Examination
Step 4: Nutrition and Supplements
Step 5: Strength, Balance and Posture
Exercise and Bone Density
Things to Know Before Starting Exercise
Weight-Bearing Exercise
Strength-Training Exercise
Posture
Standing
Sitting
Standing from a Sitting Position
Forward Leaning from a Sitting Position
Sitting Down
Lifting
Carrying
Reaching
Sweeping, Mopping, Vacuuming
Gardening
Laundry
Loading a Dishwasher
Getting out of Bed
Brushing Your Teeth
Exercises
Dorsal Glide
Scapular Squeezes
Corner Stretch
Sit to Stand
Wall Stretch
Balance
Walking
Step 6: Personal Treatment Plan
Home
Home
Step 5: Strength, Balance and Posture
Posture
Exercises
Dorsal Glide
Exercises
Dorsal Glide
Dorsal Glide
Tuck in your chin and do not tip your head up or down. Hold it to a count of five. Do this exercise 10 times in four to six sessions per day.