3 Exercises to Avoid with Osteoporosis (and Safe Alternatives That Build Bone)

Building bone safely starts with knowing what not to do. Here are three exercises you should avoid if you have osteoporosis and three that are safe alternatives. I’m Sarah Mapes — a BoneFit-certified instructor, 500-hour yoga teacher, and nutritional health coach — and today I’m walking you through the top 3 exercises to avoid with osteoporosis (and what to do instead). 💥 Inside this video, you’ll learn: • The #1 movement mistake that can lead to spinal compression fractures (and how to fix your form) • Why twisting with load can be risky — and how to strengthen your spine safely • The truth about jumping for bone density (and when it’s actually safe to start) • Simple, osteoporosis-safe alternatives that protect your spine and still build real strength Whether you’re working out at home, in a gym, or in a yoga studio, this video will show you how to move smarter, not harder — so every rep builds your bones instead of breaking them down. 💪 Join the Bone Builder Community Weekly live classes, a full library of on-demand workouts, and expert guidance to help you build stronger bones — safely and confidently. https://about.bonebuildersystem.com/a... 📚 References Mentioned: Case report: vertebral compression fractures during golf swing. https://pubmed.ncbi.nlm.nih.gov/8497134/ Evidence-based recommendations: “avoid powerful twisting movements of the trunk.” https://cdnsciencepub.com/doi/pdfplus... High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial:. https://pubmed.ncbi.nlm.nih.gov/28975... Chapters: 00:00 Welcome 01:14 Before We Dive In 02:01 #1: Forward Flexion 03:50 #2: Twisting with Load 07:17 #3: High Impact Loads 11:46 Bonus tip 12:46 Invitation to Join the Bone Builder Community Membership