My Exercise Routine

I'm putting this all in one place, gradually having found videos of each of the exercises, so I can make sure none of them fall off my radar. I'm going to add this link to the sidebar on the right with my other exercise links.

I don't really know what I'm doing here and haven't seen a physical therapist or trainer, but I've tried to put together a plan that will help my balance and functional strength and maybe even slow my bone loss. I welcome suggestions and recommendations. I know some of these are probably duplicating others and that I could most likely make better use of my time by eliminating some of these, but I have no idea what that would look like.

I also do yoga 7 days a week, using the poses illustrated on my blog post here, holding each of those poses for 30 seconds.

Standing:

Standing Hip Flexion:

Hip Abduction:

Hip Extension:

Front Knee Raise (I rest weights on my legs during these):

Squats:

Sumo Squat:

Bicep Curl:

Lateral arm raises:

Front Arm Raises:

Reverse Fly:

Shoulder Press:

Bent-Over Two-Arm Dumbbell Triceps Extension:

Horizontal Row:

Lunge:

Hands and Knees:

Bird dog (hold for 30 seconds each side):

Floor:

Seated:

90/90 Hip Stretch:

Tailor Sit:

Tricep Dip:

On my back:

Straight Leg Raise:

Single leg bridge (I do a regular bridge as part of my yoga practice):

Hip Abduction with strap:

Thigh Squeeze (I use a towel instead of a ball):

Triceps Extension:

Dead Bug:

Dumbbell Pullover:

Pelvic Tilts:

Incline Bench Press (I use a ball):

Figure 4 stretch, both sides:

Knee to Chest:

Side-lying:

Clam:

Hip Abduction:

Hip Adduction:

Side Plank (arms extended):

On my stomach:

either this T-M-Y on a ball (I use light weights with these):

or this I-T-W-Y on the floor:

Reverse Snow Angels:

Pushups:

On the stairs:

Standing Calf Raise:

Crossover Step-up:

Seated on chair:

Scapular Squeeze: