Osteoporosis? 3 Important Ex. You Should Do Every Day
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- Опубліковано 21 бер 2020
- Osteoporosis? 3 Important Ex. You Should Do Every Day
Bob & Brad discuss the best exercises that help prevent osteoporosis.
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1. Jumping eg jumping jacks (15-20)
2. Good Posture eg posture squats with broomstick/with arms raised (10)
3. Jog in place
4. Weight-bearing on arms eg floor/doorway pushups (10)
5. Wall angels (10)
6. Heel raises (one or double) (20) by standing on toes for strength/balance
7. Standing hip abductions (10 per side)
5-10 mins to go through these exercises daily
Hi, Anchored! Thank you so much-my brain couldn’t keep 7 exercises in itself all that easily. Wow! Your “Exercise Outline” Comment is exactly what people need. Wishing you a great day and all the happiness possible. So helpful! Thank you very much for this. 🙂💜
Thank you so much that's such a great help, thank you so much ! Very thoughtful of you x
Bless you 👼
Bob & Brad, everything I read about exercises with osteoporosis says stay away from jumping and running. Can you address your thinking on jumping jacks. I feel as if I’m getting conflicting info depending on where I look. I can easily do jumping jacks but have a fear of them because of my osteoporosis.
You are THE BEST physiotherapists on the internet! IN MY OPINION !!!!!!
Great 'take-anywhere' exercises for osteo. Kudos for what you do for your subscribers!
Thanks so much for this. I've been having posture trouble, but haven't taken the time to do anything about it. These exercises will be a big help
Y’all have helped me so much. Neck and hip and sleep positions videos helped so much. I always try to tune in! Keep up the good work!!!
New subscriber so glad I found you guys, having been recently diagnosed with osteoporosis I appreciate all you do! Thanks for all of your very helpful advice, love the exercises.
Aloha! Thanks so much for these reminders... all good. Two years ago I was diagnosed with osteoporosis. This was perplexing to me because I went to the gym several days a week and engaged in lots of weight bearing exercises. My doc wanted to put me on drugs which I said "NO!" to. Instead I educated myself as to what I needed to changed/add in my diet/supplements. And I took up pickleball. The game changer I think with all of its bouncing around on the court. LOL. One year later my bone density scan indicated I was no longer osteoporotic. One thing I did learn through lots of reading of various bone "experts." A bone density test may indicate loss of bone, but what it doesn't do is indicate how strong the bone is that is there. Something to think about. Thanks again guys. Grateful viewer. :)
Hmmmm that’s interesting info. A video on that seems very interesting! Hint hint. Thank you.
Aloha Leslie Do you mind sharing specifics of what you did besides pickle ball? Thank you. .
Yes, as F M replied, interested in knowing which supplements and/or diet you chose to reverse your Osteoporosis without pharmaceutical intervention.
Aloha Leslie, very impressive that you were able to reverse your diagnosis ~ Great Job!
@@missyalexander2931 First, I purchased several books on reversing osteoporosis, bone health, etc. A good one is Building Bone Vitality by Amy J. Lanau. There are several others out there. One of the ingredients I found missing in my regime was Vitamin K2 (not K1) and other minerals that worked together in the right combination and proportion to build strong bones. Magnesium, Potassium, D3, Calcium (with K2) are a necessary foursome. I mentioned pickleball because it has lots of movement and weight bearing. Bob and Brad have suggested several great exercises that one can do that do the same thing. Remember, your body can heal itself. I've also been healed from breast and ovarian cancer by paying attention to disciplined nutritional needs as well as other supplements (I did do chemo with breast cancer but chose not to with ovarian). Trust your divine intuition to guide you. Best of luck!! :)
The progression of osteoporosis can be slowed down with the relevant exercise habits, nutrition, and medication, and but the bone does not regain its prior density. Medications should not be dismissed as a therapeutic approach to osteoporosis.
I’m 56 years old and my osteopenia just went into osteoporosis. No exercise equipment needed for this so I don’t have any excuses.....give me a few minutes and I’ll think of some! 😂
Bella Bella do them for a week n then once the pain gets much lesser u will do it everyday ...will pain when u start but don't stop .take Care
Great insight noted. Inspiring!
These are totally doable. Thanks for these simple "do at home" exercises to keep my osteopoenia from advancing to osteoporosis. Between these and supplements I believe I can reverse my symptoms!
Thank you for all the great information! ❤️
All I can say is thank you for this video and all that you are doing. So much appreciated.
You two have a good dynamic. 👍
When I exercise in the basement my son says I look goofy too but I ignore the comment. I know he enjoys to see me active 🏋️
You are soooo wonderful! Thank you for showing those simple but so important and effective exercises. I kind of like them. Stay well❤.
I have watched you two and you crack me up! I have osteoporosis and refuse medication, I appreciate all the help and advice .. Sara too! I take many notes, I look forward to you two crazy guys with wise ways to help. Thank you .. janis
Great video, guys. I find squeezing the butt muscles/tightening my core at the end of each squat really adds to this workout😄. Thanks for all the great info you’ve shared over the years.
Push up
Jumping jack
Shoulder stretch
Squats
Wall squat hands up and down
Heel raises
Leg Side lifts
thanks!
thank you for that...saved me some time!
I love you guys. I was just diagnosed with osteoporosis in my hips and these exercises look perfect. Thanks.
I think they missed a great weight bearing exercise; dancing! Ballroom dancing is good in many ways..... good for co ordination, sense of rhythm , socialising, building strength throughout the whole body.
I said the same thing.. Dancing!! 🌺Lei
I love Brad's voice! You two together is what makes these videos so special. You have really good chemistry. Wish you hadn't said that at the end of a fantastic video. Anyway, thank you for this video. I was recently diagnosed with osteoporosis. I love that I don't need to buy any equipment for this and you have made it an easy 10 minute workout that can be done easily throughout the day. I really hope this will help me! Thank you both for your great presentation and for making it fun and easy! You guys are the best physical therapists on the internet!
Sara Meeks is also excellent and Bob, Brad, and Sara have collaborated together. Those three provide most of the information I need.
Ohhhhh....we love Brad’s voice!
Bob, quit picking on Brad! He’s so wonderful and always helpful to you. Thanks guys, for another educational video. You both have exponentially changed my family’s health for the better 😊🙏🏻 Best wishes to you!
You two lovely men have saved my life in more ways than one. I thank you from the bottom of my heart. 💗💗💗💗💗💗
You two kill me! I laugh every time! And thanks for the great exercises!!!
Yes! I agree. I love these guys. And ~~ their info, so helpful! I'm glad they're around! :)
Very informative, thanks for sharing!
Most osteoporosis patients are postmenopausal women but there are younger folks who have osteoporosis due to other reasons not just aging. Myself for instance I have celiac disease and was diagnosed with osteoporosis 2 years ago. I'm 44 now. I appreciate this video because there are a ton of exercises I just can't do anymore. They either hurt or put me at risk of fracture. But I will give these exercises a try. Thank you very much Bob and Brad!
I also have celiac. Tied to type1 diabetes
advanced Osteop & having a wicked hip pain flare at this moment and level 8-9 pain. NO INJURY, I woke up like this a few days ago. Trying every hip video you have on here.. very informative ty
Feeling better now?
You don't have to suffer an injury to have a fracture. Fractures cause pain. Arthritis causes pain. Osteo doesn't "flare up". 😉
My 95 yr old aunt is really hunched with neck down has some stenosis
Do push-ups off the countertop
My mom is now in hospice dye to her third compression. Do these exercises!!
This is great especially for the COVID-19 stay inside phase.
I appreciate you so much!!
Thank you! I already do some of these!!
Very motivating & helpful. I’m ON it 👍
Love these guys , jump jacks though as an impact exercise , could it not be more medium impact and not as stressful on the pelvic floor . Even a half hack with some spring .
Thanks for sharing l need this !!!
Love all your doing for osteoporosis!
Thanks for sharing
i just finishing watching one of your videos that said jumpingjacks were bad for Osteo!!!
You guys are my fav . Very helpful
Thank y’all I wish you were here and taking patients
It seems risky to do the pushups in the doorway, or in the corner, because the hands seem too far apart, and stresses the shoulder joints to the end point. I use the kitchen counter, and that seems to help in increasing strength.
I learned about 2 of those drills , the wall squat and the posture squat.
you need a lot more to avoid the problems with ageing but this is a start.
definitely better than doing nothing!
Great info... I will use it
love ;you guys, thanks for these easy habits to develop. I 'm always 'wiggling' lol so I can now have an excuse, doing these while on phone etc. yay!!!
Thanks so much, I'm sending these exercises to my mother-in-law.
I use a walker for alot of my exercises. When you said jogging I grabbed the walker and I did great!
Do you recommend planks for osteoporosis?
What's the minimum time per session you can workout for osteopenia improvement. And is 3, 10 minute sessions of walking up and down stairs considered good exercise for my spine health? It's just easier for me to do that consistently than to get out and walk. or using a 12" step bench considered a good weight bearing exercise.
I will be 70 next year. For the last 2 years I have been doing the squats, push-ups, heel/toe raises, side leg raise and cross leg swings front and back at my kitchen counter. I also do shoulder shrugs and squeeze my blades together when I do those. I also love to lift weights but haven't done that in quite a long time. I've never had a problem with osteo but I do have a lot pain now from a herniated L4-L5 disc that was discovered in January. So I'm working on getting that as "fixed" as I can. I also do a tree-hug squat several times a day to help strengthen my core. I was told when I had knee replacements done in 2004 and 2007 that I was not to run or jump but walk a lot which I am NOT nor have EVER done. I need to change that, huh? Yep. I like to garden, go fishing, hike the mountains, and such so it's important to me to be able to move freely. Anyway, all these little bits of exercise do help relieve the pain and strengthen my body structure. I highly recommend these to anyone who wants to feel better throughout their body. Do these every day. Start slow and low (I do 3 sets of 10) and work your way up to where you want to go.
My favorite PT was what I call “ postural restructuring “ she started with this: “in five days it will hurt to slouch, trust me”
Any excercises you highly recommend for that?
I need to learn this one...l can still hear my mother telling me to stand up straight and hold my head up!! You know that goes back cause l am 74!!
@@denasharpe2393 We never forget her moms! ❤️
Please warn people not to go on bone meds. Especially Prolia nobody warns you of things that can happen especially if you have to stop it. My life has been ruined.. can barely walk let alone excercise
What happened to you
@@EmilyNM123 well I took fosomax for a month and half and couldn't Walk for 2 months i never took them again what a horrible thing
I am 52, had menopause at 44, now diagnosed with osteoporosis,T score -3.5. Doctor gave me one injection Prolia. Next one is due in six months. I am always anti med.
Now really confused what to do with this bad T-score.
I have started healthy eating, supplement, exercise.
Please suggest me
Can anyone tell me if I can stop Prolia will bring my bone density to the previous level and in the meantime my efforts in terms of healthy eating and exercise -all will be fruitless....
Please suggest me
I took one - just one - Boniva. I had a reaction that deformed my hand/fingers within 72 hours. My Primary Care said never take it again. The hand/fingers straightened out some, but not completely and arthritis set in.
THANK YOU 😃
No excuses! Huh! You're no fun. Making excuses is something I am actually good at! This is a good one guys, thanks!
You guys look great... you are both in great shape
Thank you 🙂
THNK YOU!
Your channel has been amazing in showing all these exercises.
I would like your suggestions for my mother, who's a Hemo-Dialysis patient, is over 60 years age.. and has got Osteoporosis. What sort of exercises are good/safe for her.. and which she can begin doing.
I’m a light weight, (64kg) 65yr Male, & have Osteoporosis. Very low grade bone density in Spine & Femurs so it’s a bit scary at the moment but hoping with diet changes & the right exercises I’ll improve. Thanks 🙏
Good usable tips that Are easily done
Great exercises.
My doctor said I have a Osteochondral stress reaction in my knee. Before that I kept running and resting. I would run then it would hurt to much then I would rest it. I took about 35 total days off but this wasn’t consecutive days. Do you think if I take another 33 days off that will be enough?
I agreed with the other reviews - please don't be rude to Brad. I totally love Brad - he is fit and strong and I look forward to a video explaining how he gets there :)
I have osteoporosis so I purchased a Bellicon rebounder/trampoline and I can safely jog, jump, and squat without doing more damage to my bones.
Awesome video
Thanks guys! These are great and I look forward to doing these to build bone density 🙂.
Hi. Could you please tell me if power plate exercises are suitable for people with osteoporosis?
Can we do these exercises if We have both OP AND spinal OA?
I've been told I have severe osteoporosis and just found out I have a mild compression fracture. Before I knew I have a compression fracture, I was invited and accepted a kayaking & paddleboarding invitation with friends at the lake. Now I'm wondering if I should go. Is there a safe way to kayak or should I just do the paddleboarding? Thank you in advance!
Should you do the jumping jacks if you've had a hip replacement?
Thanks!
Can these exercises applicable if you have osteopenia? Thanks!
Thank you 😊 really helpful... And y'all are super funny 🤣 very refreshing
Can you do push ups if you have bulging disc?
Thanks
Dear dear guys ....can you put up a sequence/damceso we can work put with you.
75 yo in lockdown home alonexx
Are heel raises OK if you have plantar fasciitis?
When doing hip extensions could you use bands?
What to do when I have a knee replacement or knee arthritis? Can’t do jumping jacks..
Jumping jack we should do even having knee pain
Use trampolin to rebouncing, helps to do Jump & Jogs more easily, and work much for Lymphatics
I had a right hip fracture my left knee is with arthritis so i cant do the diferent excercises
Is walking on a treadmill good as well?
Can you use a mini trampoline to increase bone density
Don't forget vitamin K2 which puts the calcium into the bones... You must take that in addition to the vitamin D3
The Dr's just want shove fosamax on us. I had to do my own research, K2 vitamin D and I started drinking bone broth. I fell last June and have a compression fracture in my L 1.
Thanks for another great video! My question is can I do these exercises if I have herniated disc and SI joint problem on top of osteopenia?
I’m 55 years old with severe oesteoporosis due to malnutrition , I want to excercise I really do but I also have Ehlers Danlos syndrome and Rheumatoid Arthritis, It’s tough 🥴 x
Praying for you, Lee.
Jumping jacks are the best
Thanks Guys. Does jumping on a mini trampoline count? The one I have is fairly sturdy, not mushy.
Check out cellerciser videos on UA-cam. This is a hand alone exercise system that can be done by almost anyone
Collagen contribute to bone density ---
Researchers found that a year of daily collagen peptides supplementation measurably
--------- increased bone mineral density in the lumbar spine and in the upper femur. -------
The women also had higher levels of a blood biomarker that indicates bone formation.
I OTHER WORDS, THE ROLLING DOWN IN PILATES IS BAD FOR OUR BACKS IF WE HAVE OSTEOPOROSIS
Hi guys, I would really like to know if its necessary to take calcium or other meds if you have osteoarthritis. I readthat the calcium is not good to take. Thankyou.🙂
Look into AlgaeCal.....!!
Very good, ´´Today´s a great day to change a life. Starting with yours. - Robin Sharma´´
You guys are hilarious! BOB, how tall are you anyway?
These exercises are great, thanks. But I have a problem: My doctor said that that a person must be greater than 127 pounds to gain bone mass just doing exercises. I am 5'3" and 120 pounds. I know it's true that the lighter weight women have more osteoporosis; Can you comment how to add weights to these exercises, at least 6 extra pounds? Just hold two 3 pound weights in your hands? I know your spine mustn't be "loaded" with osteoporosis.
I do heel raises when I have to wait in line.
Youguys are so sweet! And kind.
1. Jumping Jacks
2. (Booyah) stick Posture Squats
3. Run in place
4. floor, doorway, corner &/or counter Push-ups
5. Wall sit & Angels
6. Double & single heel raises
7. Toe raises
8. Hip Abductions
Pain on top of right hand could that be osteoporosis
Jumping jacks are definitely not a good idea if you've had a hip replacement. But the others look useful.
What about using a rebounder?
Probably the safest and most effective exercise. I use the cellerciser . There are many videos on UA-cam.