Bone Strengthening Exercises For Osteoporosis & Osteopenia | 24 Minute Workout
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- Опубліковано 4 тра 2023
- Bone Strengthening Exercises For Osteoporosis & Osteopenia | 24 Minute Workout
Strength training for bone density is essential for bone health because activities that put good stress on your bones can help the bone-forming cells in your body light up! The activity of your muscles pulling on your bones creates tensions and the result is stronger bones and better bone density.
Done safely and while keeping osteoporosis in mind when choosing your exercises, you can absolutely do weight-based bone strengthening exercises regularly to minimize the impact of osteoporosis on your bone density.
Join Kendra in this weight workout that will help you safely strengthen your bones and keep you strong whether you have osteoporosis or osteopenia.
You can do this workout every day, or alternate it with the 12 Yoga Poses for Bone Health video here: • Dr. Fishman's 12 Yoga ...
👉👉 I had requests for an uninterrupted version of the bone health videos for those of you who do it daily. Here it is, accessible for $4.99 / month. I've also included other videos in this platform, ad-free. Enjoy! : bit.ly/yogaforbonehealth
WANT TO WORKOUT MORE WITH ME? I've got ya covered!
COMPLETE WORKOUTS:
Mastering Your Body Mechanics - Access to this workout plus the ENTIRE video series (91 videos!) completely ad-free. These videos will eventually be on UA-cam but you can get them all right now!
Workouts in the series include mobility, strength, myofascial release, yoga, plyometrics for speed and bone health, training for running and HIIT workouts. Join here for $9.99 a month. bit.ly/masteringyourbodymecha...
PREGNANCY & POSTPARTUM WORKOUTS:
Check your core and pelvic floor strength: bit.ly/corepelvicfloorKF
Power Up Your Plank: bit.ly/powerupyourplank
Listen to my Podcast: bit.ly/beinginmotherhoodKF
See my pregnancy and postpartum channel @devotedmamas for more in-depth core and pelvic floor workouts.
OSTEOPOROSIS WORKOUTS:
12 yoga poses for bone health: • Dr. Fishman's 12 Yoga ...
Bone Strengthening exercises for osteoporosis: • Bone Strengthening Exe...
Ad-free bone health workouts for $4.99 / month: bit.ly/yogaforbonehealth
WORK WITH ME:
Visit my website: www.devotedmamas.com
Instagram: devotedmamas
Book a Starter Session here: bit.ly/startersessionwithkendra
Kendra (she/her) is a Corrective Exercise Specialist, Strength Coach, Yoga Teacher and Running Coach. Her years of experience with and curiosity about the human body have informed Kendra’s method of training, which focuses on alignment, proper form and corrective exercise to help her clients live pain free.
Kendra is most well known for melding her clinical expertise with creativity and a lighthearted perspective. At the end of the day, she understands that her clients are real people with real lives, it is her job to help them tune into the power of their own bodies.
#strengthforosteoporosis #osteoporosis #osteopenia #yogaforbonehealth #kendrafitzgeraldyoga - Навчання та стиль
Hi Friends! Enjoy this new strength training workout for osteoporosis and osteopenia that pairs nicely with the 12 yoga poses video. Enjoy, and remember to 🌟🌟 SUBSCRIBE!! 🌟🌟
Yes I did it after the 12 poses. Makes it an amazing workout thank you
@@user-gs1sb6hk2d so glad!!
I'm so glad you enjoyed the combo!@@user-gs1sb6hk2d
That was fantastic!!! I was just diagnosed with Osteoporosis and have been exercising my whole life….I”m 66…eat a mostly clean diet…..and have severe osteo in my lumbar, left arm and osteopenia in hips….I hope and pray you have more of these workouts!!!!
Hi! Oh I'm so glad you enjoyed it! More strength (and balance) workouts are coming soon, stay tuned!!
Thank you ❤
I didn't think you talk too much. Everything you said was relevant and helpful to the instructions 👍😊
HA! Thank you! I've gotten quite a few 'suggestions' to talk less, but it is how I teach :) I like sharing helpful info!
👍❤
I was diagnosed with osteopenia. So glad I found your workout. Thanks so much!
You're so welcome!
That was great. I also was just diagnosed with osteoporosis, mainly in my spine. Age 67 and have exercised my entire adult life. I also will be looking for more videos from you as this is now a priority for my health! Thank you.
You're so very welcome! More videos to come, thank you for joining me!
THANK YOU! More of these workouts. You provide safe info and movement. I trust you.
You're so welcome Lori! Thank you for sharing your appreciation, I'm so glad you feel safe. 🙏
Absolutely love that you talk throughout...your reminders with respect to breathing, core, spine position, etc are very important and helpful.
Thank you so much for the feedback!
Excellent work out. Love it! Keep them coming.
So glad you enjoyed it! Will do!
Thank you! So good!
So glad you enjoyed it!
A great workout that zips by. Thank you!
Fabulous! It's the best kind! :)
Great video! Well made! Thank you!
So glad you liked it!
I’ll definitely try this. Thanks you
You're very welcome!
Kendra, I was so excited to do a new osteoporosis routine with you and it is so good! I love 💕 your use of weights and really felt the abdominal brace. My hips have been cranky and this routine helped my joints feel much better.
Yay! Thank you! I'm so thrilled to hear this! (And comments like yours inspire me to keep going :) ) Very glad you found it so helpful and thank you for practicing with me!
Excellent with thorough explanations ❤
So glad you enjoyed it!
Keep the commentary up please. Great video.
Thanks, will do!
FANTASTICO--YOU EXPLAIN VERY WELL!
Many thanks! So glad you found it helpful!
This is extremely workout I’m looking for!!! Thank you so much!!!
You're so very welcome!!
Thanks for good instructions accompanying the class. So awesome this AM find.
I'm so glad you enjoyed it!!
Thanks this was a nice routine.
So glad you enjoyed it!
Great video.
Glad you enjoyed it!
Thank you so much for you videos! I have osteoporosis and your videos are so easy to follow with your great instructions.
You're so welcome! Very happy to hear you find them easy to follow. 😍
Idk how I haven’t seen this yet but I’m glad it showed up today on MY BIRTHDAY 🎉 Loved this osteoporosis safe workout and your cueing is so great. You definitely don’t talk too much. It’s all relevant! Sending to my mom too! Thank you! ❤🙏🌈
Oh I'm so happy to hear this, and Happy Birthday!! (My birthday was yesterday, hi fellow Gemini! :) ) Thank you for your feedback, iHm thrilled you enjoyed it and yes send it to your mom!!! We love it!
thank you, Kendra! this will be great, to provide some variety, from doing the 12 yoga poses every day. :)
Fantastic! So glad!
Hello Kendra! This was excellent! I like how you went straight into the workout; I love all of your continuous instructions 😊 and now I feel great! This is my first time with you and I'll check out all of your other videos. Thank you 👍👍👍
I'm so happy to hear this and thank you for the feedback! Happy to have you join us here! - Kendra
This was fantastic!!! Thank you thank you. Great work out between my gym days. Used 15 LV dumb bells. Look forward to more thanks again
So glad you enjoyed it! Way to go with 15lb dumbbells!
Awesome workout! Thanks for teaching us how to exercise with osteoprosis
You're so welcome!
Found you by chance glad i did.Good clear instructions.Its hard to find suitable workouts if have osteoporosis or osteopenia and also osteoarthritis Lunges and some squats can be painful and hard to get full range of motion.Any alternatives would be appreciated.Thanks
Fabulous! I'm so glad you found my workouts. There are many more strength videos coming soon, also suitable for osteoporosis and osteopenia. Thank you for joining me!
Thank you for a brillant practice for me 💛🙏
You're so very welcome!!
Good Workout for my bones! Thank you.
You're so welcome!
Hmmm....My doctor and physical therapist have said that rounding through your upper back, or anywhere in the back, is not recommended for the spine of an osteoporosis patient. I always modify that by trying to focus on keeping my spine as straight as I can, instead of rounding.
Yes! Keeping the back straight is extremely important, especially in not rounding forward.
Really like this workouts needed a more extreme workout. Like your instruction! Thanks 🙏🏼
Very glad you liked it!
Thank you! I’ve recently been diagnosed and so pleased to find you.
I'm so happy you're here Trish. Have you done the yoga practices with the 12 poses yet? It's a great one too!
@@KendraFitzgerald i haven’t done that yet but definitely plan to. Yoga is my favourite thing.
@@trishhickson1550 Oh good! Let me know how you like it!
Thank you Dr..I love this exercises...really helps..more power
You're so welcome! (Not a dr :) )
Love this Kendra, thank you. I talk to much also, a good habit. ❤🤷♀️🇮🇪
I'm so glad you enjoyed it! And thank you
You have much value to add so you have much to say … Keep up the great work… I’m 53 with menopausal osteoarthritis and boy do I need it explained like I’m 2 thanks again Doc 🙌🏾
you're so welcome!! And thank you! (also not a doctor, but a corrective exercise specialist :) )
Just did this for the first time! So good! I felt wonderful after! Thank you so much for this.
You're so welcome!!
🤩🤩🤩 I am so glad I came to see your different kind of routine to strengthen the muscle for osteoporosis. It is similar for what my physical therapy how to strengthen my bones but yours is really , really good 👍 and I love it ! I will definitely try this tomorrow morning when I get up in bed if I don’t feel like lazy but I have to . This routine will help me and lead me stronger and make me feel better especially when osteoporosis is involve.
Thank you 😊 🌟 🌟🌟🌟🌟🌟🌟
Oh I'm so thrilled to hear this! Very happy to know you enjoyed the workout and keep me posted on how you're feeling as you use it. Thanks for practicing with me!
i like in your intro when you say that it pairs with the 12 yoga poses ( are you talking about all 3 videos of 12 yoga poses for bone health, osteopenia, osteoporosis?). it guides me for the day on which videos to do because i do like to do multiple videos. i've done your neck and trap exercise (have a lot of arthritis in neck). do you have more for strengthening neck. thank you kendra:)!
I'll add more to the list!
Love it, ❤ Thahkyou
You're so welcome!
I’m new to your channel and so far I really like this content. I have osteoporosis of the spine. Would you consider this strength training for the entire body? Or do you have a video that incorporates strength training with weights?
which videos are best for all over arthritis - especially neck? i've done your neck video, but i have a lot of arthritis there that limits me. because all mamas will get arthritis. i have learned that strengthen everything inside us - tissue, bones can prevent a lot of pain. i'm getting stronger with you. your saving my life by extending my life by your videos. devoted gramma here. thanks again kendra:)
You're so welcome! That is our goal, to help moms and grandmoms and people feel strong and pain free!
I am 65 yo and just been diagnosed with osteoporosis from a recent bone density scan. wanted to try your exercise on this video but am wondering if there is another video to get me started as a beginner since I feel like these exercises is a bit intense and maybe for someone who has some knowledge on laying on the mat and stretching or even some yoga techniques. Is it jumping into the fire for me to follow this exercise video for me who is a senior that does not do daily exercises.
Hi! Yes, I have a separate yoga video that would be a perfect place to start! Check it out here: ua-cam.com/video/FE_W6jMsnPY/v-deo.html Practice with this video for several months and then you could try the strengthening video without weight. Let me know how it goes and thanks for practicing with me!
Thanks for this great strength training video. May you elaborate what is meant by ‘ let yr tailbone be heavy’? Does it mean squeezing them or letting go?
You're so welcome! Great question. "Tailbone heavy" means to let it go and think of your hips tucking 'under' a bit - mostly bringing it toward neutral. Does that make sense?
Tks a lot for your prompt reply. Will try to be more mindful as to relax the tailbone but at the same time tucking the hips under😘
@@yeohkitgian3581
Think of a dog’s tail when scared or nervous …tuck your tail under. 😉
Great workout. I have a ? about "Cat Cow". Should someone with osteoporosis do the cat pose? Seems like that is rounding your back with I didn't think we should do.
Thank you so much for this question Nancee, it's a great one. People with osteoporosis can do cat / cow modified, with a very modified 'rounding' of the back (not a lot of rounding, with more emphasis on the 'cow' extension). I'm realizing I did not do a great job of instructing that in the video, so I'm going to edit it out. Video is processing now, and then I'll do a new video on how to do cat / cow modifications for osteoporosis! :)
These exercises are great! One question... I have slight pain in my lower left side of my back that I have physical therapy instructions on how to fix. I do notice that it flares up since I am doing these exercises (even though my posture is correct). I think that I am working muscles that haven't been worked so hard bf. Just looking for any feedback on this.
Hi! Without seeing you move in real time it's hard to give you specific feedback, but one thing you might look into is making sure that you can feel your glutes in all of these exercises. If not, check with your hip positioning forward and back. If you're too far in one direction, it can throw into your lower back. I know this is vague without seeing you in real life. If you need more support just let me know!
Quite impressive. Are these safe for a 76 yr old with spinal osteoporosis? Must one for them all or select those less strenuous?
@@phumlamtala112 Hi! Yes these can be safe done with core engagement and good form! You can certainly choose to start with the less strenuous exercises and work your way up to the whole series. It's totally up to you and how your body feels!
you mentioned 25lbs. My largest weight I have is 3lbs just beginning weights again. 78 with Osteopenia and kyphosis. I'm in good shape for my age but not sure about the weights yet and how much to lift.
So glad you wrote in - start with what feels comfortable for sure! Start with your 3lb weights, and if you feel strong with that, increase in small increments until you get to a weight that feels doable for 10-12 reps. If you can do 30 reps and feel nothing, it's too light. :) You've got this!
Pls can you show us core strengthening for osteopinia? Thanku
YES. That is a great topic. Adding it to the filming list!
hi kendra. is a dumb bell ok to use. if so, am i using one hand or two to bring down weight. and if using one hand, which hand do i hold dumb bell if right kickstand leg is back. thanks:)
A dumbbell is ok to use! Which hand depends on what you'd like to work - holding the dumbbell inside the foot activates teh standing leg GLUTE, while holding it in the outside hand activates the standing leg INNER THIGH. Let me know how it goes!
yes! i feel the difference. interesting:) that one i will incorporate with the 12 yoga poses. thank you sooooo. many blessings:)!!! devoted grand mama.
How many times a week should these exercises be done?
You can do them daily if you'd like, but 3-4x / week is ideal!
Kendra, ❤ your osteoporosis strength routine. I also live your top; would you plz share the brand for your top and leggings? Thank you Diana
Aww thank you so glad you're enjoying it! And yes!! The top is Old Navy Active :) and the leggings are from Carbon 38. I got them a few years ago so not sure what they are called but look for shiny leggings!
Kendra, when you have a chance plz share the brand of your top? I love it. Diana
it's old navy active!! @@dianaorlando3964
I really appreciate the quality of instruction. However on every video I have watched of yours you describe the wrong side of the body! When you say left leg you are moving right leg, etc. confusing would be so much better if not for this issue
I appreciate your feedback! I've had requests for both - that mirror image is preferred (I say the opposite of how I'm moving so the viewer are moving in the same direction as me, as in this video) or I do the movements to my left / right which appears as opposite to what the viewer sees. Different people prefer different views, so I'm doing my best to alternate between the two. Thank you again for your feedback!
I have been told in no way with osteoporosis should you bend over or twist spine when exercising
Bending over with a curved spine is not recommended. Flexing at the hips and hip hinging can be a very safe way to bend forward with a straight spine, and supports the strength of your hips. A great deal of research has also gone into the benefits of correct twisting with osteoporosis. You can read more on both from Dr. Fishman here: yogauonline.com/yoga-practice-teaching-tips/yoga-teaching/to-twist-or-not-to-twist-dr-loren-fishman-weighs-in-on-safe-yoga-postures-for-osteoporosis-in-the-new-york-times/
What is the weight of your kettlebell?
It's 10lbs! It's rather large in size so a bit deceiving. :)
How heavy is the kettle bell?
The one I'm using is 8lbs, but you can use any weight that feels appropriate for you!
So much fast talking! For me, it was way too much and too distracting.
It can be too fast for some people for sure. Feel free to slow the speed down on the video if it helps! :)