Hi Sarah. So happy to find you. Just got a diagnosis of osteo in the femur neck and L3 and L4 spine. I am learning so much from your videos and it gives me hope that I can get better !!
Hi Susan, thank you for your videos. You are a great communicator. Clear, concise and scientifically referenced. I am 63, and with my sport and dance background very surprised to receive an osteoporosis diagnosis recently. If only I had better understood the role of long term nutrition in my young years. I’m also a fitness trainer with older clients and your videos have been invaluable into how to adjust my own training and how to best guide clients in training safely. Thank you again for the generous contribution you are making to our knowledge and giving us the ability to take control over our health. Lisa in Brisbane, Australia.
I am right there with you on missing the nutrition piece in younger years and am now doing my best to fix it. It is wonderful to hear that you are working with older clients. ❤ I think there is real need there and maintaining our ability to move make a huge difference to quality of life. It warms my heart that these videos are helpful in guiding your clients. The more people who know and can help others the larger the impact and the fewer fractures and that is so worth it❤
17:59 hi susan. So happy to have come across your videos. From February through May of 2023 I suffered eight compression fractures in my spine. Five of them I had treated with kyphoplasty. I now live my life in fear of whatever movement causing another fracture. The only thing I'm comfortable doing is walking so I do about 4 MI each day that I can but it also causes pain. I can't find anyone who knows how to advise or treat me regarding exercise. The fractures were caused by stopping my Prolia injection for about 11 months due to three random attacks of pancreatitis in January 2023. I am now back on Prolia and daily tymlos injections. How can I find someone who can help me exercise properly to regain strength in my core. My middle section has changed completely with weight gain and pain in my rib cage which also sticks out. I have a stomach that I never had my entire life. I am desperate for help. Is there any resource for physical therapists who would know how to work with someone like me with multiple fractures. Your video says it properly I am scared to death to do anything without some proper guidance.
@@NancyVelez-h6q Yes, there are physical therapists and fitness professionals who are BoneFit certified and you can look for one that is close by where you live. The certification is given by the Bone Health and Osteoporosis Foundation. If someone isn’t close by I also teach online and have both live and prerecorded practices. I am willing to adapt exercises in a way that will work in your body, be osteoporosis safe, and build strength. My email is sarahmapesyoga@gmail.com if you would like to try a class for free, talk to me about anything or ask questions about classes.
Hı Sarah😂thanks for another helpful video, I have no osteoporosis ın my spine but I'll incorporate these exercises that you showed İnto my workout routine ın order to get stronger back❤❤❤
@@GültenKurtulmuş-m2qIt’s a wonderful thing to not have any osteoporosis in your spine! Keep it that way❤️ These exercises will be helpful for strengthening your back which is a good thing in general.
I am so sorry to hear about your compressions and that you are experiencing pain in your stomach muscles! The answer to your question is that there is possibly a remedy for this. You want to check with your doctor to make sure that you don't have nerve compression somewhere. Otherwise working on improving posture could be really helpful. With pain like that I would actually start with slow lateral movement. I wish I had thought to talk about lateral movement in this video... Lateral movement means that you stretch to the side. Picture reaching one arm over your head toward the opposite side. This helps to open up your side body and to relieve pressure from the internal organs in your rib cage which can be an issue after fracture. You want to do both sides. To do this move slowly listening to your body to see how it does. Lateral motion has been found to be helpful even when someone has permanent kyphosis (a hump on the upper part of the back). This movement can help to make it easier to breathe more fully and easily. That may help to reduce the pain you are experiencing. It is worth a try. Also working on reaching your arms up over your head is a good thing. This will help to create space an open things up also helping to relieve pressure and hopefully pain. Let me know how things go and if I can help in any way ❤
I have this also , it’s so uncomfortable and a gnawing . I don’t know what exercises I can do yet , but will see PT next week FOR THR first time after 10 weeks.
@ I am so sorry it has taken this long to get into a PT! I hope things go well with your visit to PT. Listen to your body as you work with your physical therapist. Don’t do anything that causes pain. This can get better ❤️
78y/o with fresh t12 comp fx. For me take pain Rx with meal, release pain anxiety tension worry .muscle relaxant. Anxiolytic. Seek little comforts. Do things as needed. Keep focused. These videos are helpful
The answer to this is that it depends on how severe your spondylosis is... Heel raises may be just fine and even be a good thing, but if you find it irritating for your back then that is an important message from your body telling you that it isn't one to do... You might want to start out with just a few say 3 to 5 and see how your body responds to that a few days in a row. If a small amount of them goes well a few days in a row, then try incrementally adding a few more and see what happens. If you get to a point where there is irritation for spondylosis then you know it is time to back off and not do so many of them or to lessen how hard you drop down with your heels. I am hoping this nuanced answer is helpful❤
Hi Sarah, I am 26y old (f). I accidentally slipped and fell and got three compression fractures (mild) T11, T12 and L1 (apparently L1 fracture was so mild, it didn’t even show up on X-ray, had to get spinal MRI) . They’re mild fractures so didn’t undergo surgery. However, orthopedic surgeon suggested to get bed rest for 6 weeks with a lumbar support belt. But I’m kinda feeling my muscles around the belt is getting stiff as I’m moving very minimum and take of the support belt only when I shower. Is it normal? And how long should I wait to start doing the exercises?
I am so sorry to hear about your accident and fractures! Six weeks post fracture is the critical time to take it easy. Between 6 weeks and three months is the time to start exercising, but paying attention to how your body feels. If anything feels like it is too much then back off to make sure things feel right in your body. For the first six months avoid heavy impact exercises like jumping, but after that you should be able to return to full activity. You are in the realm where you can start exercising listening to your body as you go along ❤
Hi Sarah. So happy to find you. Just got a diagnosis of osteo in the femur neck and L3 and L4 spine. I am learning so much from your videos and it gives me hope that I can get better !!
Hi Susan, thank you for your videos. You are a great communicator. Clear, concise and scientifically referenced. I am 63, and with my sport and dance background very surprised to receive an osteoporosis diagnosis recently. If only I had better understood the role of long term nutrition in my young years. I’m also a fitness trainer with older clients and your videos have been invaluable into how to adjust my own training and how to best guide clients in training safely. Thank you again for the generous contribution you are making to our knowledge and giving us the ability to take control over our health. Lisa in Brisbane, Australia.
I am right there with you on missing the nutrition piece in younger years and am now doing my best to fix it.
It is wonderful to hear that you are working with older clients. ❤ I think there is real need there and maintaining our ability to move make a huge difference to quality of life. It warms my heart that these videos are helpful in guiding your clients. The more people who know and can help others the larger the impact and the fewer fractures and that is so worth it❤
Thanks, Susan! Very useful videos.
@@heathermacdonald6404 I am so glad you found this video helpful ❤️
17:59 hi susan. So happy to have come across your videos. From February through May of 2023 I suffered eight compression fractures in my spine. Five of them I had treated with kyphoplasty. I now live my life in fear of whatever movement causing another fracture. The only thing I'm comfortable doing is walking so I do about 4 MI each day that I can but it also causes pain. I can't find anyone who knows how to advise or treat me regarding exercise. The fractures were caused by stopping my Prolia injection for about 11 months due to three random attacks of pancreatitis in January 2023. I am now back on Prolia and daily tymlos injections. How can I find someone who can help me exercise properly to regain strength in my core. My middle section has changed completely with weight gain and pain in my rib cage which also sticks out. I have a stomach that I never had my entire life. I am desperate for help. Is there any resource for physical therapists who would know how to work with someone like me with multiple fractures. Your video says it properly I am scared to death to do anything without some proper guidance.
@@NancyVelez-h6q Yes, there are physical therapists and fitness professionals who are BoneFit certified and you can look for one that is close by where you live. The certification is given by the Bone Health and Osteoporosis Foundation.
If someone isn’t close by I also teach online and have both live and prerecorded practices. I am willing to adapt exercises in a way that will work in your body, be osteoporosis safe, and build strength. My email is sarahmapesyoga@gmail.com if you would like to try a class for free, talk to me about anything or ask questions about classes.
Hı Sarah😂thanks for another helpful video, I have no osteoporosis ın my spine but I'll incorporate these exercises that you showed İnto my workout routine ın order to get stronger back❤❤❤
@@GültenKurtulmuş-m2qIt’s a wonderful thing to not have any osteoporosis in your spine! Keep it that way❤️ These exercises will be helpful for strengthening your back which is a good thing in general.
Really helpful - thank you 😊
I am glad this video is really helpful❤
Thank you for these exercises❤
I am so glad they are helpful for you ❤
My stomach muscles have been painfully contracted since the fractures. Is there a remedy for this?
I am so sorry to hear about your compressions and that you are experiencing pain in your stomach muscles!
The answer to your question is that there is possibly a remedy for this. You want to check with your doctor to make sure that you don't have nerve compression somewhere. Otherwise working on improving posture could be really helpful. With pain like that I would actually start with slow lateral movement. I wish I had thought to talk about lateral movement in this video... Lateral movement means that you stretch to the side. Picture reaching one arm over your head toward the opposite side. This helps to open up your side body and to relieve pressure from the internal organs in your rib cage which can be an issue after fracture. You want to do both sides. To do this move slowly listening to your body to see how it does. Lateral motion has been found to be helpful even when someone has permanent kyphosis (a hump on the upper part of the back). This movement can help to make it easier to breathe more fully and easily. That may help to reduce the pain you are experiencing. It is worth a try. Also working on reaching your arms up over your head is a good thing. This will help to create space an open things up also helping to relieve pressure and hopefully pain. Let me know how things go and if I can help in any way ❤
I have this also , it’s so uncomfortable and a gnawing . I don’t know what exercises I can do yet , but will see PT next week FOR THR first time after 10 weeks.
@ I am so sorry it has taken this long to get into a PT! I hope things go well with your visit to PT. Listen to your body as you work with your physical therapist. Don’t do anything that causes pain. This can get better ❤️
78y/o with fresh t12 comp fx. For me take pain Rx with meal, release pain anxiety tension worry .muscle relaxant. Anxiolytic. Seek little comforts.
Do things as needed. Keep focused. These videos are helpful
@ I am so sorry to hear about your fracture! I hope your recovery goes smoothly and that pain lessens soon!
Is it OK to do heel raises if you have lower back pain (spondylosis)? Thank you.
The answer to this is that it depends on how severe your spondylosis is... Heel raises may be just fine and even be a good thing, but if you find it irritating for your back then that is an important message from your body telling you that it isn't one to do... You might want to start out with just a few say 3 to 5 and see how your body responds to that a few days in a row. If a small amount of them goes well a few days in a row, then try incrementally adding a few more and see what happens. If you get to a point where there is irritation for spondylosis then you know it is time to back off and not do so many of them or to lessen how hard you drop down with your heels. I am hoping this nuanced answer is helpful❤
@sarahmapes_bonebuildersystem thank you very much for this helpful advice.
@@lindaclark6641 I am happy to hear that it is helpful ❤
Hi Sarah, I am 26y old (f). I accidentally slipped and fell and got three compression fractures (mild) T11, T12 and L1 (apparently L1 fracture was so mild, it didn’t even show up on X-ray, had to get spinal MRI) . They’re mild fractures so didn’t undergo surgery. However, orthopedic surgeon suggested to get bed rest for 6 weeks with a lumbar support belt. But I’m kinda feeling my muscles around the belt is getting stiff as I’m moving very minimum and take of the support belt only when I shower. Is it normal? And how long should I wait to start doing the exercises?
I am so sorry to hear about your accident and fractures!
Six weeks post fracture is the critical time to take it easy. Between 6 weeks and three months is the time to start exercising, but paying attention to how your body feels. If anything feels like it is too much then back off to make sure things feel right in your body. For the first six months avoid heavy impact exercises like jumping, but after that you should be able to return to full activity.
You are in the realm where you can start exercising listening to your body as you go along
❤
D6 compression recovery medam
I hope you heal quickly and well❤
So sorry, sarah not susan!
@@NancyVelez-h6q No worries!