Prepared By: Elizabeth LaMay
Clinician Notes
The exercises in this handout will be helpful in maintaining bone health during survivorship.
Performing these exercises in combination with a low impact aerobic exercise program of 30
minutes a day, 5 times a week, can help slow bone mineral loss. Examples of low impact aerobic
exercise that will engage the cardiovascular system include: walking, dancing, hiking, gardening and
elliptical training. Additional exercise options that are less taxing, but still beneficial for bone health
are tai chi and yoga.
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 1
Squat with Chair Touch
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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step 2
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Setup
Begin in a standing upright position in front of a chair.
Movement
Lower yourself into a squatting position, bending at your hips and knees, until you lightly touch the
chair. Return to the starting position and repeat.
Tip
Make sure to maintain your balance during the exercise and do not let your knees bend forward past
your toes.
If exercise is too hard, modify by holding onto a chair or counter for balance
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 2
Wall Push Up
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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step 2
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Setup
Begin in a standing upright position with your arms straight and your hands resting on a wall at
shoulder height.
Movement
Bend your elbows, leaning your body toward the wall, then push yourself back into the starting
position and repeat.
Tip
Make sure to bend only at the elbows and keep the rest of your body straight during the exercise
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 3
Forward Step Up
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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step 2
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Setup
Begin in a standing upright position, with a step in front of you, holding onto a stable surface for
support.
Movement
Step forward onto the step with one foot, then step up with your other foot. Step back down to the
ground in the reverse order.
Tip
Try to make sure to start the movement by bending your knee first then lifting your foot up to the
step. Maintain your balance during the exercise.
If exercise becomes easy, modify by performing step up without holding onto a stable surface
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 4
Single Leg Stance
HOLD: 15
SETS: 3 DAILY: 1 WEEKLY: 4
SECONDS
Exercise Exercise
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step 2
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Setup
Begin in a standing upright position with your feet together and arms resting at your sides.
Movement
Lift one foot off the floor, balancing on your other leg. Maintain your balance in this position.
Tip
Try not to move your arms away from your body or let your weight shift from side to side.
If exercise is too hard, modify by using 1-2 fingers on a counter or wall for balance
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 5
Standard Plank
HOLD: 15
SETS: 3 DAILY: 1 WEEKLY: 4
SECONDS
Exercise Exercise
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step 2
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Setup
Begin lying on your front, propped up on your elbows.
Movement
Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your
elbows directly under your shoulders. Hold this position.
Tip
Make sure to keep your back straight and maintain a gentle chin tuck during the exercise.
If exercise is too hard, modify by performing on knees
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 6
Bird Dog
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise
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step 2
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Setup
Begin on all fours, with your arms positioned directly under your shoulders.
Movement
Straighten one arm and your opposite leg at the same time, until they are parallel to the floor. Hold
briefly, then return to the starting position.
Tip
Make sure to keep your abdominals tight and hips level during the exercise.
If exercise is too hard, modify by keeping arms on the ground and only straightening the legs
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 7
Sidestepping
REPS: 10 SETS: 3 DAILY: 1 WEEKLY: 4
Exercise Exercise Exercise
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Setup
Begin standing upright. Bend your hips and knees into a mini squat position.
Movement
Slowly step sideways, then step back to the starting position in the opposite direction.
Tip
Make sure to keep your feet pointing straight forward, your abdominals tight, and do not let your
knees collapse inward during the exercise.
If exercise becomes too easy, modify by putting a resistance band around your knees
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when
performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
Date printed: 10/27/2020 Page 8
