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
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!
thank you for this great information...Does this also apply to the machines such as The Shoulder press....Lat Pulldown ...tricept press.. ? have you every done a video on how to be safe on machines?
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.
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
Same! I’ve been doing seated workouts for a couple of years due to POP. I would love to hear more of her thoughts on this because I too want to build bone and muscle, but it’s tough thinking I can’t do much because of the pelvic floor issues.
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. Does the advice on seated bicep and lateral raise also apply to those of us who work out on machines? If so, how are we supposed to do biceps and laterals - standing?
Exercise #4…excellent tip! I had a band break while standing on a concrete floor with nothing behind me. Thankfully I was standing the correct way. Thanks Margaret, your videos and books are the best!
Thank you for this Margaret. By following your instruction for press-ups, which I started at a very basic level pushing off a wall, I am now strong enough to manage a chin up on my sons wall bar. I have not however seen any advice on whether this type of exercise is suitable or not for someone with osteoporosis of the spine. Please could you give some guidance on these types of hanging exercises. Thank you
Thank you for your guidance Margaret! I have one of your books and am hoping that my next DEXA scan shows improvement in my osteoporosis. What are your thoughts about using a weighted vest when walking? My osteoporosis is in the femur neck. Thank you!
Awesome, Margaret - thank you. Very helpful. One question, are standing bicep curls/lifts safer? From the illustration, it appears so...if posture is correct. Would you agree standing bicep curls are safer? Thx so much.
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.
I agree with almost all this except, there will be a time when you most likely will have to have something heavy over your head. Trying to completely avoid a movement isn't realistic. Best to educate like this but then still do a few of those moves as safely as you can so that you can have awareness of how to safely do it when the time comes. And of course always teach to the body in front of you and keep the communication open. Repeated movement of any compromised body part won't make anything better but again it is not realistic to 100% avoid the movement.
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?
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?
I think this is a good idea, with a trainer present. Find a small studio that specializes in rebounded to get started!! Bones need this type of stress to grow. Powdered Collagen is also popular now, unflavored, I put in my coffee.
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.
Yes, please, I'd like to know this as well. I can feel the difference with the slightly elevated bench when lifting light dumbbells, but now I'm wondering if I should discontinue this?
The problem is the ONE-handed overhead press, because of the likelihood of bending to one side creating an uneven weight distribution on the spine. An overhead press with both arms is a good exercise.
I was learnt to go with 1 hand overhead with the first exercises, because of it's not recommended to go 2 hands with people with hypertension, as they can get dizzy, faint. Very ofter seniors have hypertension hypertension. Could you
How do you feel about chest presses/chest flys if you have osteoporosis? I know with machines they are not recommended but what about at home with dumbbells?
What about seated abductor and adductor machine. I can feel that I am doing a slight bend backward. Also the lat pulldown while slightly leaning backward?
THANK YOU. Really appreciated you explaining WHY not to do these exercises. And not forgetting that putting the weights down can potentially be dangerous.
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
Do you also have osteoarthritis? I started biking again quite a bit this summer and my neck got so bad I got an X-ray and found osteoarthritis and im still hurting after cutting back on biking
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 .
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.
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!
Wow. Very helpful. Especially the images and explanations👍Thankfully, I have not been doing these exercises at the gym. Please review more typical and gym exercises for pros and cons☺
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.
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!
thank you for this great information...Does this also apply to the machines such as The Shoulder press....Lat Pulldown ...tricept press.. ? have you every done a video on how to be safe on machines?
Thanks so much, no one shares this type of info and it's so important (like not doing Russian twists) which I also learned from you
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.
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
Same! I’ve been doing seated workouts for a couple of years due to POP. I would love to hear more of her thoughts on this because I too want to build bone and muscle, but it’s tough thinking I can’t do much because of the pelvic floor issues.
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.
Great you showed the 5 do NOTS. I have avoided them for years despite encouragement to do so.
Can you share some research references for your remarks about side bends and fracture risk, and uneven loading of the spine with lifting?
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. Does the advice on seated bicep and lateral raise also apply to those of us who work out on machines? If so, how are we supposed to do biceps and laterals - standing?
I have the same question. 😊 I was told that the machines support our back and keep correct posture while doing exercises.
Exercise #4…excellent tip! I had a band break while standing on a concrete floor with nothing behind me. Thankfully I was standing the correct way. Thanks Margaret, your videos and books are the best!
Thanks so much, some of this I knew but some I didn't!
You are welcome
Thank you for this Margaret. By following your instruction for press-ups, which I started at a very basic level pushing off a wall, I am now strong enough to manage a chin up on my sons wall bar. I have not however seen any advice on whether this type of exercise is suitable or not for someone with osteoporosis of the spine. Please could you give some guidance on these types of hanging exercises. Thank you
Thank you for your guidance Margaret! I have one of your books and am hoping that my next DEXA scan shows improvement in my osteoporosis. What are your thoughts about using a weighted vest when walking? My osteoporosis is in the femur neck. Thank you!
Thank You. As per usual, brilliant advice.
Thx for this!💜
Thank you, Margaret! You are a Godsend
Awesome, Margaret - thank you. Very helpful. One question, are standing bicep curls/lifts safer? From the illustration, it appears so...if posture is correct. Would you agree standing bicep curls are safer? Thx so much.
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 so much for all your guidance!!!
You are so welcome
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.
Great work, Doc! Thanks!
Glad you liked it!
Thanks M, appreciate ya.
I agree with almost all this except, there will be a time when you most likely will have to have something heavy over your head. Trying to completely avoid a movement isn't realistic. Best to educate like this but then still do a few of those moves as safely as you can so that you can have awareness of how to safely do it when the time comes. And of course always teach to the body in front of you and keep the communication open. Repeated movement of any compromised body part won't make anything better but again it is not realistic to 100% avoid the movement.
Thanks a lot for your advice.
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?
Ty for these tips!😊❤
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?
I think this is a good idea, with a trainer present. Find a small studio that specializes in rebounded to get started!! Bones need this type of stress to grow. Powdered Collagen is also popular now, unflavored, I put in my coffee.
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.
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 for this valuable info. So, no more seated lat pulldowns either?
I recently joined a gym and some of these exercises I do seated at a machine-not free weights. Would that be the same risk as free weights?
Thanks so much, should I avoid the leg press machine at the gym?
What about lying down on a bench and lifting weights? (Upper body slightly elevated)
Yes, please, I'd like to know this as well. I can feel the difference with the slightly elevated bench when lifting light dumbbells, but now I'm wondering if I should discontinue this?
How are you supposed to drop the weights after exercising, other than dropping them on the floor?
Thank you for this. I always learn something useful from you 🥰
Thank you for your kind words.
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
The problem is the ONE-handed overhead press, because of the likelihood of bending to one side creating an uneven weight distribution on the spine. An overhead press with both arms is a good exercise.
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.
I was learnt to go with 1 hand overhead with the first exercises, because of it's not recommended to go 2 hands with people with hypertension, as they can get dizzy, faint. Very ofter seniors have hypertension hypertension.
Could you
Thanks for your continual guidance 😊
My pleasure 😊
How do you feel about chest presses/chest flys if you have osteoporosis? I know with machines they are not recommended but what about at home with dumbbells?
Thank you. 🎉 Your explanations help me a lot.
Your welcome.
What about seated abductor and adductor machine. I can feel that I am doing a slight bend backward. Also the lat pulldown while slightly leaning backward?
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 great advice 🙏❤️
Great video.
Thank you.
Thank you 😊😊😊
Welcome 😊
THANK YOU. Really appreciated you explaining WHY not to do these exercises. And not forgetting that putting the weights down can potentially be dangerous.
Agree
Thanks, quite worrying actually as I do all these exercises!
What is the best way to sleep or rest.Ihave two fractures and osteopenia o
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
Do you also have osteoarthritis? I started biking again quite a bit this summer and my neck got so bad I got an X-ray and found osteoarthritis and im still hurting after cutting back on biking
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!
What about half kneel overhead press?
Certainly safer in the execution but challenging to pick them up and lower them safely. Take care.
Wow. Very helpful. Especially the images and explanations👍Thankfully, I have not been doing these exercises at the gym. Please review more typical and gym exercises for pros and cons☺
Now I wonder about the barbell squad
😊
Hey Margaret, 🙂👍👍 -70SomethingGuy
I appreciate the thmbs up!