Stretching is an important part of exercise and is beneficial in its own right. It can help people with osteoporosis support muscle function, relieve stiffness, and reduce pain. Stretches should be done slowly and gently. You should avoid stretches that require bending or twisting at the waist and flexing the spine. These movements can increase the risk of spinal compression fractures in people with osteoporosis.

Stretching is an essential part of many members’ activity routine. “I find regular stretching really helps the joints,” one member wrote. Another member commented, “So far so good as long as I do my stretches and exercise each morning.”

Some members find stretching boosts their mood and reduces anxiety. “Stretching makes me feel marvelous!” one member shared. “Stretching is so good for you and makes you less stressed,” another member added.

Yoga is a popular method of stretching on MyOsteoTeam. One member commented, “Yoga is great to loosen up when you are feeling stiff.” There are books and online resources that can help you identify which poses are safe for you as well as yoga videos specifically for people with osteoporosis. Always check with your doctor before beginning a new exercise routine.

Stretching with physiotherapy tools like foam rollers or tennis balls is another popular option. “Rollers help me when my muscles tighten up and form what feels like a knot,” a member wrote. The same member added, “I also use a tennis ball that I put in a stocking to loosen tight muscles in my back.” A physical therapist can help you identify appropriate stretching aids for your specific needs.

On MyOsteoTeam, the social network and online support group for those living with osteoporosis, members talk about a range of personal experiences and struggles. Stretching is one of the most discussed topics.

Here are some conversations about stretching:
 

• “Off to try yoga today.”

• “When I feel the pain coming on I stretch that muscle.”

• “I find regular stretching really helps the joints.”

Here is a question-and-answer thread about stretching:
 

• Is there any treatment or help I can get to release the nerve?

What stretches or other exercises have helped you feel better?

Have another topic you'd like to discuss? Go to MyOsteoTeam today and start the conversation.