Weekend Challenge: Balancing Arm Reach - Save Our Bones

This weekend’s exercise is a balance-enhancing move that has an advanced version, which, as you’ll see, is quite challenging. The Balancing Arm Reach also expands the rib cage, promotes deep breathing, and it strengthens the hips and ankles.

I also share with you a motivational study on the lifestyle-enhancing benefits of regular exercise.

I know you’ll want to get started right away, so let’s get to it!


The best way to prevent painful fractures is to avoid falling, which is why I frequently bring you exercises that emphasize coordination and balance.

The Balancing Arm Reach is a simple yet very effective exercise. Aside from enhancing balance, it targets specific body areas that need to be strong and flexible to avoid falls and fractures.

You’ll notice right away that the Balancing Arm Reach works the shoulder joints and opens the chest. Alignment of the shoulders is key for proper posture and the prevention and reversal of kyphosis (Dowager’s Hump).

Opening the chest allows the lungs to draw deep breaths that alkalize the body and reduce stress. It also offsets the collapsed chest characteristic of rounded, hunched shoulders and kyphosis.

The pelvis is literally central to the body. This exercise targets the hip joints’ role in balance, thus stabilizing your entire body against falls.


You’ll need a chair nearby for this exercise. For clarity, we will start with the right arm.

  1. Stand beside a chair and place your left hand on the chair’s back.
  2. Raise your right foot off the ground by bending your knee (you don’t have to raise it high – just so your foot is off the floor).
  3. Raise your right arm to shoulder height, palm down, and point it straight out in front of you. Hold for a second or two.
  4. Bring your arm out to the side, and hold for a few seconds.
  5. Now bring your arm as far behind you as you can, as if pointing straight back. Hold for a few seconds.
  6. Bring your arm back out to the side and hold.
  7. Bring it around to the front and hold, then return to the starting position.
  8. Repeat 2-5 times, or as many times as you comfortably can.
  9. Switch sides and repeat with the left arm.


  • Look straight ahead while performing this exercise. Choosing a point on the wall or an object to focus on helps maintain your balance.
  • Keep your back straight and don’t lean to the right or left.
  • Keep your arm straight as it goes through the moves.
  • Do not raise or lower your arm during the exercise; keep it at shoulder level.

Advanced Version:

Once you are comfortable with this move, you can do the “Advanced Version.” That simply means you perform the exercise without holding on to a chair. However, it’s good to have a chair nearby just in case.

Study Shows Balance Training Has Benefits Beyond Just Balance

In a very promising study, researchers evaluated 33 people of an average age of 75.7 who engaged in a balance training program for 12 weeks. The results were encouraging: the participants’ balance improved, and so did their ability to stand on an unstable surface. In addition, their walking speed increased.1

The study went on to note that balance training made participants more proficient at functional activities overall.1 Basically, they were able to go about daily tasks and activities with greater confidence and physical stability, as they did when they were younger. Remember, these were individuals whose average age was more than 75 years, and they were noted as “frail” at the beginning of the study.

I find this really inspiring. It’s more evidence that the body never stops responding positively when it is given what it needs to thrive, and that no body system works in isolation.

With respect to exercise, this shows that you’ll reap benefits far beyond the bones and muscles you’re seeking to strengthen and tone. Regular exercise can truly turn back the clock where it really matters – in your day-to-day tasks and lifestyle.

Many exercises in the Densercise™ Epidensity Training System are balance-oriented (there are weight-bearing, resistance, and postural exercises as well).

As you “Densercise,” you’ll reap all the benefits of regular exercise, balance and more. Countless studies, including the one above, have pointed to the vast number of benefits from exercising.

Take Exercising For Your Bones to the Next Level!

Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.

Learn More Now →

The targeted moves in Densercise™ all work together to produce a healthier, happier, more energetic you!

Have a great weekend!


1 Archives of Gerontology and Geriatrics, 50(2):192-197 (March-April 2010)

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Comments on this article are closed.


    beloved vivian, I am a follower of you, you have mentioned that MILK is not at all good for Bone & so other Health problems may come from milk, where as Yogurt from milk is described as one of the SUPER-FOOD & GOOD FOR BONE AND Calcium deficiency in various Internets. How it can be Justified ? please clarify & oblige.

  2. Dawson.Ross

    Dear Services, I have signed in for Densersice, but have not got a complete order.
    Could you please look into this for me . It does’nt seem as if the order was complete.
    Dawson Ross.

    • Customer Support

      Hi Dawson,
      Please check your inbox for an e-mail from Customer Suppoert. Thanks!

  3. Micky

    Thank you once again for all your information, and the exercise programs. Jan D comments about doing the balancing exercises while going about ones everyday business, is really useful. I will certainly try it. I do sometimes raise up and down on my toes while cleaning my teeth, and also walk around for a minute or two the same way. A friend told me once that walking backwards up a slight incline helps. That’s ok if you know the surface on the ground.

    Happy Easter to everyone

  4. Jan D

    This is great thanks Vivian. For a few months now I’ve been practising balancing on one leg without a chair (I’ve incorporated it into my daily life so do it when cleaning my teeth, washing up, answering the phone etc) so I can now add this. I assume it is OK to lower your arm when pointing backwards as I can’t move it very far at shoulder level?

    • Vivian Goldschmidt, MA

      Great idea, Jan! I call that “brushing like a flamingo”:


      Just move your arm back as far as you can at shoulder height, and of course don’t try to force it. It’s okay if you need to lower it a bit. 🙂

      • Jan D

        Thank you for your reply and the link to flamingos! You are so right about being wobbly to start with. When I started I couldn’t stand on one leg without a chair, but with doing it regularly over time I improved so much that I can now stand on one leg and do other exercises at the same time – like leaning forward like an aeroplane with my arms out sideways. It is really worthwhile and satisfying to feel yourself getting stronger. I can’t thank you enough for all your inspiration, you keep me going.

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