Updates on Exercise and Lifestyle Tips for Bone Strength with Joanne Fagerstrom, PT CFP
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- Опубліковано 6 жов 2024
- Do you know about the best practices for exercising with Osteoporosis, backed by science? Joanne explores concrete ideas to help one know what's really needed/suggested today in body mechanics. Learn and follow along with clear video and pictures of proper body alignment. Don't miss this one!
Joanne Fagerstrom has been practicing physical therapy since 1978, and became a bone health specialist after successfully reversing her own diagnosis of osteoporosis without drugs. Her online Strong Bones exercise classes are evidence-based and taught weekly.
She also offers private consultations.
www.ourstrongbones.com
This was an excellent talk. I've been researching osteo since my diagnosis in August 2021 and have been more than frustrated with the conflicting and/or shallow and/or incorrect information being given by various people. This lady is providing excellent information backed by various studies. I am undertaking the Onero exercise program which is the program developed by Professor Belinda Beck who conducted the Liftmor trial. I'm into my second month and it has been challenging - you do a barbell squat, an overhead barbell press, a deadlift and a "drop" but all of these exercises are graduated - you don't start with any weight and learn the correct technique. I've always exercised so have some flexibility and strength but these are challenging - so far I'm responding and am graduating to weight now. I am supervised by a trained physiotherapist who monitors the progress. You also do a balance and a core exercise. Can I say that I've been doing reformer pilates for about 4 years before I heard of this Liftmor exercise program. The pilates was also conducted by a trained physiotherapist well aware of osteoporosis and provided appropriate exercises. As a result of these classes I have definitely had an improvement in flexibility, especially thoracic rotation AND have improved my thoracic kyphoses (rounding of the upper back) so whilst Pilates has not demonstrated bone density improvement it DEFINITELY improves balance, posture and strength so is a great program to undertake. On my journey, I've learned a couple of things about exercising when you have osteo. First: ACCEPT that there are some movements you just should not do because the risk of fracture is not worth it (forward bending, situ-ups, extreme twists, etc). Second: you MUST get a program tailored for you given your particular issues (eg: rotator cuff, arthritic knees, etc) and start slowly and steadily towards strength training. Third: you MUST work with someone who knows what they're doing. Personal trainers don't cut it - physiotherapists or exercise physiologist are the people best able to help you with the exercise part of osteo health. Fourth: DON'T GIVE UP. Go carefully, seek out expert info and be committed to lifelong movement to give yourself the best chance of bone health. Good luck everyone.
I am a visual learner so thank you very much for the pictures of the exercises!!!
I am 66 and my last Dexa showed osteoporosis in my hip and osteopenia in spine.
I am striving to get the 1200 mg of calcium from food, I’ve started a 30 minute walk on a treadmill 4 days a week, I will add some of these exercises you showed us for strengthening my back and hip.
I have been getting my exercise working in my gardens this summer so I got away from indoor workouts.
I am very leery of taking drugs to treat the osteoporosis so I’ll try other methods first.
Thank you for this education 🙂 6:07
I’m so sorry you lost your studio. Could you start an online exercise class? It would be awesome.
Had to laugh out loud when she referenced Lucy and the grapes! I remember that episode well! I very much appreciated the sourced material, and the visuals of exercises. Excellent and comprehensive presentation; thank YOU!
Thank you so much! This is excellent and important information.
Your talk was excellent & it's wonderful that you mentioned Feldenkrais! Thank you & here's to strong bones for us all!
Excellent presentation with visual pictures on how to perform the various exercises. Well worth the view.
New test for Osteoporosis
What is a REMS test?
Radiofrequency Echographic Multi Spectrometry (REMS) is a non-ionizing technology that evaluates the bone status at axial skeletal sites by analyzing raw ultrasound signals.May 9, 2023!!!!!!!!
REMS is a non-ionizing technology that evaluates bone status by analyzing raw, unfiltered native ultrasound signals, so-called radio frequency (RF) ultrasound signals, obtained during an ultrasound scan of the lumbar vertebrae and proximal femur.May 9, 2023
Very grateful for this. 💚
Hi! From India 🇮🇳 Your talk is so enriching
Oh, I see you have classes. Thanks
This was great! Thank you
When it comes to nutrition please consider this discovery by Dr. Weston A. Price: Pre-Columbian (before Columbus) skeletons of American Indians whose diets consisted largely of meat show no osteoporosis, while those of Indians on largely vegetarian diets indicate a high incidence of osteoporosis and other types of bone degeneration. The implication of Dr. Price’s research and other anthropological studies is that high meat diets protect against osteoporosis.
Do you have the slides for this talk. It was fabulous!
Can you please address the echolight scan as a way to measure bone quality?
we will be doing that, Susan. In another broadcast. Stay tuned!
When you talk about plank, this is done in yoga and pilates.
My numbers are horrible, and, I’ve started to fracture.
I have a couple of pelvic prolapses. So, jumping and running are ill advised. I also have PTTD in my right foot so I need an orthotic and walking isn't as simple as it used to be. My question is how much is enough? I got a Peloton years ago so I could get some cardio and that has been great, but I realize it doesn't give me the ground contact.
I know any weight bearing exercise would be helpful. Maybe address that question directly to Joanne on her website-- www.ourstrongbones.com I hope that helps, Kim!
Have you tried Kegals? Pelvic muscle exercises (Kegels) strengthen or retrain the nerves and muscles of the pelvic floor. Regular daily exercising of the pelvic muscles can be helpful. Although pelvic floor exercises may not correct the prolapse, they may help control symptoms and limit the worsening of prolapse.
What about using an elliptical machine? Is that enough weight bearing to help w osteoporosis?
Would it be a safety issue for my 88 yr old momma w extremely severe osteoporosis? 6:27
I have very severe osteoporosis. I cannot. Walk. Can i still benefit from upper body. Exercises from a chair or wheelchair? Any hope?
I am sure you can. I would suggest finding those videos here on UA-cam. Found this one for example. Check with your doctor first. I have a band that I use to stretch and strengthen my muscles too.
ua-cam.com/video/OM9PJJCFhIU/v-deo.htmlsi=rNKWFmndB15iB_dX
Or this one ua-cam.com/video/Rr8rBkBpaAs/v-deo.htmlsi=VjS4e-_eOqmlxGTn
Or this one ua-cam.com/video/N2J0qlRzxFI/v-deo.htmlsi=DRPHubi6kRm16ZEO
Contact Joanne. Her website is listed in the description of this video
Can I do the Ts even if I’ve fractured my T-8 and T-10?
Contact Joanne Fagerstrom directly- her website is in the description of this video.
I have bad osteoporosis in my spine and that exercise for the back lying on the floor causes me terrible pain, l cant do it.which one can l do.l also have osteo athritis in my spine
Contact Joanne. Her website is listed in the description of this video
Would it be ok to use a stationary bike or an octane fitness walking machine that glides in the air or a power plate my 3 vibration machine for osteoporosis ? If one has had a compression fracture would that make a difference in using them?
It may be best to contact Joanne Fagerstrom in the description of this video, you’ll find her website.
how do I join this group?
OsteoBoston@gmail.com. Send an email request