Hi @mayblin, I've been taking alendronate for a couple of years. My spine went out of osteoporosis to osteopenia, but my hips got a little worse. My PCP was perplexed, but I was on high dosages of prednisone for a year and a half for an autoimmune disorder.
I've increased calcium and animal protein, as I was eating a lot of plant based proteins before. I drink way more milk and make yogurt every week. I do keep intake of saturated fats low.
My doctor suggested I get a mini trampoline, rebounder, to build my hips. I did. It was challenging at first, as my knees ached. I found videos for people of all abilities Rebounding at Earth & Owl and found my technique was poor. I changed it and was able to continue rebounding.
My doctor recommended rebounding 10 minutes a day. She also said it would strengthen my pelvic floor muscles. In a couple of months, it really has. I notice a real difference. I feel lifted, not sagging, down there.
I've also looked up exercises to help with bone density in the hips. Bridges and clamshells are good. Dr. Alyssa Kuhn has an exercise that can be done from a chair, stomping, that also may help and be gentle on the knees. Someone posted it yesterday.
Dr. Loren Fishman has 12 Poses vs Osteoporosis, on YouTube. Participants in his study did increase bone density. His study of selected yoga poses improving bone density is ongoing.
I hope that helps, Teri