AVOID These 5 Upper Body Exercises
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- Опубліковано 1 жов 2024
- Physical Therapist Margaret Martin gives you five upper body exercises you must avoid if you are over 50 or a senior.
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All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
5 upper body exercises you must avoid if you are over 50 or a senior.
Hello Ms Martin: thank you for the knowledge you share for us: my question is about Bouncer and if it is safe or even possible for us to use the Bouncer the small one to relieve the pain in the right hip? Could you please help me? I have the bounces of NASA and it is very good but for 2 years I stopped as am not sure what exercises are helpful? Greetings from Toronto! Thank you in advance.
Time stamping for future review.
1:00 Standing Single Arm Overhead Lift
1:55 Standing Single Arm Overhead Lift while Passing Weight Over Your Head
2:37 Seated Overhead Lift
3:44 Double Arm Band Row Parallel Feet
4:33 Seated Bicep Lift or Curl
Thank you, friend!
Thank you so much. It's very helpful.
Thank you for doing this for us. Much appreciated.
Thank you for this informative video. I usually perform my bicep curls in a seated position, as i thought it was helping me keep good form.Would you suggest standing up for the bicep curls? I had surgery for a herniated disc many years ago and have osteopenia.
You can stand with your weight evenly distributed over both feet and knees soft or with one foot on a low stool.
I’m in a fitness class and we do these arm lifts with one weight . Looks like there is nothing I can do 😮😮. I already avoid all the twists and bends . This is a s😂niors class . Now I’m totally scared .
Can you talk to the instructor and share this video with him/her? Or just skip/modify the problematic ones?
Janice. There is always something you can do. You have two choices: you can hold the ends of a single dumbell and perform the lift with both arms simultaneously or you can get a second dumbbell and lift both arms simultaneously.
I am sure if you explained to your instructor that you are going to to this, they would be supportive. No need to be scared, just wiser.
@@margaretmartinpt thank you so much Margaret
Thank you so much Margaret . I did think about using a wt in each hand to be balanced . I plan to speak to the Instructer next week . I have already spoken to her about twists and she agrees . Thank you for all your teaching and suggestions .❤
Outstanding! I have been seeing a physical therapist for knee discomfort, maybe a meniscus issue. I also take arthritis classes, a seated/standing tabata class, cardio/core and an arthritis class in the pool, and do Melioguide active level strength. Fitness instructors and most PT’s don’t seem to understand our osteoporosis issues. PT has me using machines at the gym to get stronger, leg press, rows, leg curls, shoulder press, plus TRX, a 4” stepper and a bosu ball. I’m trying to be safe, but it sure isn’t easy!
Does this mean we should not do those side-bending stretches? We should NEVER bend to the side at all?
If you have osteoporosis or low bone quality the risk far out weighs the benefit. It's a silly exercise to begin with. Take care.
Margaret, I’m 3 weeks out from vertebroplasty/kyphoplasty of T10, 11 & 12. Fractures were spontaneous & excruciating! Will soon be seeing PT & I’m SO glad I found your channel. Great info!
I knew that overhead press would be on this list!! I’ve avoided those for years. And changing weights from one hand to another, overhead??? Yikes!!!!!
Me too. For years it hurt my neck to overhead lift when sitting. I have had DJD in my neck since my 40s
Margaret, is doing seated overhead exercises with machines as problematic as doing them with dumbbells?
Probably worse
It is a little less problematic in that you do not end up lifting and lowering the weigh to the floor. But you still have the increased compression form sitting.
Thanks for this clear and useful advice.
I have been advised to do seated weight lifting to reduce pelvic organ pressure (due to prolapse). Would you be able to do a video addressing exercise for women with both osteoporosis and POP? Since both these conditions are common in older women, I suspect there are quite a few of us 😊- and not all of us are just wanting 'gentle exercises for seniors' as yet. 🤣Another concern is that impact loading is important in strengthening bones, but contra-indicated for prolapse. Any suggestions would be appreciated. Thanks
Can you share some research references for your remarks about side bends and fracture risk, and uneven loading of the spine with lifting?
Now I wonder about the barbell squad
How are you supposed to drop the weights after exercising, other than dropping them on the floor?
Thank you for this great advice 🙏❤️
Very useful info!! So, for osteoporosis weights should be lifted up to shoulders and not overhead. What about resistance bands. Can we stretch/ squiz it with arms up, overhead or also avoid this??? Thanks in advance. Love from Greece.
Hi Anna, Watch the video again. If you have good alignment it is safe to lift weighs overhead, both at the same time. The issue is lifting one weight, in one hand overhead. It creates uneven loading on the spine.
Stay safe. Sending love back to Greece.
Thanks for clarifying this. 🙏
Thanks M, appreciate ya.
Could you provide a citation for the Al Nickenson study please? I'd like to show it to my physiotherapist. Thanks.
The Lumbar Spine An Orthopaedic Challenge. Nachemson, Alf. MD. Spine: march 1976 - Volume 1 - Issue 1 - pp 59-71. journals.lww.com/spinejournal/abstract/1976/03000/the_lumbar_spine_an_orthopaedic_challenge.9.aspx
Thank you for this. I always learn something useful from you 🥰
Thank you for your kind words.
Thank you Margaret for another helpful video 👍. When I'm doing a squat and holding an 8 kg weight close to my chest, using both hands holding the weight, on the way down. When I'm standing up straight from the squat position, I am also raising the weight over my head. Please advise if it is the right thing to do for my discs in my spine?
Thank you for asking me to clarify. As long as you maintain the natural arch in your back when you squat down with the weight it is safe (avoid flattening your low back). As for lifting overhead keep the weight evenly distributed in your hands and it will be safe. Take care.
@@margaretmartinpt Thank you so much for your clarification ❤. If I may, I have another question not related to this topic. I purchased full series of Stronger bones and stronger body, Hatha yoga and most of your videos (big fan!). They are fantastic! Your exercises have helped me so much in building my strength, balance and ability to walk again. I'm so grateful 🙏 The only three things that I haven't owned are 1. Building a strong core, 2. Exercise Foundation and 3. Exercise for Better Bones Book. I'm wondering whether the 3 above-mentioned materials have extra things that are not included in those videos that I already bought?
Thanks, quite worrying actually as I do all these exercises!
Thank you for keeping us straight on this. I see people doing things they shouldn't all the time. I need to share this video.
😊
I’m a little confused. This video says seated overhead lift is bad for osteoporosis however another video of yours, “Is the overhead lift exercise safe for seniors” references a study & reports overhead lifts are good. Please clarify. Also if I may I’m using a weight machine & doing seated overhead lat pulls
Hi Margaret , I have osteoporosis and not taking any drugs, currently taking vit D & K2 together, drinking bone broth and trying not to bend wrong, it’s so hard not to with everyday chores…. Would a mini rebound trampoline be good for strengthening my bones?
Thanks so much, should I avoid the leg press machine at the gym?
Thanks for this valuable info. So, no more seated lat pulldowns either?
Thank you for this information. I go to a gym and have been using machines because I thought there was less risk of injury. But I am sitting for these types of exercises. Pushing the handles overhead and another where I do a overhead pull down of the weights. Ugh
Thank you for a great video. I was doing most of the bad exercises. Gonna have to find safer exercises
Happy to help. Stay safe.
What is the best way to sleep or rest.Ihave two fractures and osteopenia o
Thanks a lot for your advice.
Thank you!! ❤ I knew about some of the exercises (not necessarily the why). The “why” makes it more important to skip!!
You're welcome! I totally agree with your comment. I think if more people knew the why they would be able to make wiser exercise choices.
It totally helps to know why you shouldn't do these exercises. And I appreciate she gives alternatives.
Thank you. 🎉 Your explanations help me a lot.
Your welcome.
Thank you 😊😊😊
Welcome 😊
Great video.
Thank you.
Thanks for your continual guidance 😊
My pleasure 😊
What about half kneel overhead press?
Certainly safer in the execution but challenging to pick them up and lower them safely. Take care.
Hey Margaret, 🙂👍👍 -70SomethingGuy
I appreciate the thmbs up!