I recommend and do these Theraband leg stretches myself on a regular basis. They loosen the hips and stretch the legs on the inside, back and outside. You can feel the improved circulation where the legs just feel more alive afterwards. I posted a previous blog with photos and a written description of these stretches.
Series of leg strengthening exercises using a Theraband that address quads, adductors, abductors, hamstrings, and rotators followed by stretches. Can use a foam roller for the quads if desired.
Resistance training with Therabands can have an impact on bone development. According to Harvard Heath Newsletter Article “Exercise sampler: Building hip Strength”
When you put demands on bone, it responds by becoming stronger and denser. Bearing or resisting weight — any activity that works against gravity — stimulates the growth of new bone tissue. Your weight-bearing bones are mainly in your feet and legs and they respond to such activities as walking, jogging, playing soccer, and climbing stairs. Swimming is good for overall fitness, but it isn’t weight-bearing and thus does not improve bone mass or density.
Resistance training, or exercising with weights (see “Working with weights,” below) or resistance bands, can have an even more pronounced effect on bone than weight-bearing exercise. It applies stress to the bones by way of the muscles and tendons. As muscles grow stronger, they pull increasingly harder on bone, which helps build bone mass.
Another study cited in National Center for Biotechnology Information “Effects of Resistance Exercise on Bone Health” concluded that resistance exercise can be highly beneficial for the preservation of bone and muscle mass.
One of my students requested that I post this series of standing band exercises so she could repeat it. Exercises include shoulder movement, arm strengthening, squats, lunges, standing balance and posterior rotator cuff isolation. You could use weights if you don’t have a band or do it without a resistance tool..