10 Best Exercises for Osteoporosis "Weak or Thinning Bones".
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- čas přidán 3. 08. 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck presnet the 10 Best Exercises for Osteoporosis or "Weak Bones".
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I'm a Pilates teacher in England and Bob & Brad really inform my teaching!
Thank you so very much for another great video Bob & Brad. I seem to live my life via your advice and exercises and I’m truly grateful to you both
I LOVE YOU GUYS. I NEVER FOLLOWED SOMEONE BEFORE. I TELL FRIENDS THAT you take the time to point out and explain and not go through the motions. I love the details
I love your videos because they are so helpful and great reminders to me to do my exercises!
Just diagnosed with osteoporosis 😫and came back to your video to see what I can safely do. Thank you I really enjoy your help!
LATEST RESEARCH SHOWS HIGH MAGNESIUM, VIT D3 & K2, BORON; AND NO MEAT, NO DAIRY, NO SODAS IS BEST ALONG W/ WEIGHT TRAINING AND YOGA FOR SENIORS. APPLE CIDER VINEGAR AND TURMERIC-GINGER SHOTS.
🌺✌🏽💚🌺☮️💟🌺
Me too, and want to treat without meds if that's possible! Hope you had a good journey so far!
Thank you very much for this helpful video. You guys are great!
I typed up this handy list of these exercises for myself and thought I'd share with you all. I only got nine somehow...
See video for instructions.
Walking
Squats
High marching
Forward lunges (do not allow knee to go past foot)
Side lunges
Step ups
Wall push-ups
Advanced:
Add Thera-Band to squats, add arms
Side steps with Thera-Band
Thanks for typing out a list! Just what I needed.🙂
TY!
K. Friedricks another thank you! Exercises minus the chit chat ;)
Thsnk you so much I have lost 6% in my right hip last year need to do these exercises to help build them stronger
You can take boron as well I take 3 capsules a day white my d3and K2 , plus my magnesium finding my nails are much harder now worth a try
I am most appreciative of both of you!
I see why they are the best. Good explanation and very informative 👏 thanks!!
Holy cow, I’m doing something right. I walk near daily for 45 minutes to an hour. Excellent video.
Good exercises! Thanks for all you do!
I would mention other nutrients like magnesium, vitamin d, vitamin k2, strontium, boron, ipriflavone before calcium. We don’t have a calcium deficiency, but we do typically get deficiencies in vitamin d, magnesium, and vitamin k2. These all actually signal calcium to go to the bone easier as well. K2 for example signals matrix gla protein and osteocalcin to signal to calcium to go to the bone instead of staying around the arteries and other bl vessels.
What is the recommended dosage per day for D3 & K2 for a female in her early 50s?
Thank you.
@@viduong1374 most people can take a dose of 5,000iu daily of d3 and 45mcg of k2. That’s a typical dose but of course always check your blood levels of vitamin d minimum once per year and consult with your doctor for any drug nutrient interactions
@@viduong1374 kķķĺkķl
Thank you!
Yes, all of that is phenomenal and I follow that protocol, as I'm a 57 year old female who has osteopenia and Osteoarthritis. I would also mention that K2-MK7 would be best. Take it with some coconut oil, or some other healthy fat. It's fat soluble and will be absorbed better. Of course with vit D3 as well. Magnesium is best absorbed when taking with vitamin C.
As always, wonderful instructions I can share with my patients. Thank you, Bob and Brad!
Thank you Bob and Brad very useful
Thanks so much for the info loving it .
Thank you guys. Great info for all of us (men and women)
Thank u Bob n Brad..these exercises are v helpful.
Thank you , very helpful!
You are giving me tools and hope! Thank you! I couldn’t find therapy locally for osteoporosis, so your videos are a godsend
I had excruciating neck fractures and the pain went away while I was reading the Bible out loud. My bones, joints and everything felt so much stronger too so never forget your daily bible reading for a few minutes or more. Pray every day in Jesus' name. Always be faithful with your tithing it heals me so much also.
Finally, something I can do with hurting knees. Some years ago my PT instructor told me to do this. The pain was so bad I wanted to cry. I can only do 1 that's a wonderful blessing 😁😁😁💞💞💞
Thank you so much for this video!
I have mild osteopenia and you two are giving me some good exercises to try, thank you.
You guys are the BEST! I can't tell you how much hope, inspiration, and encouragement I get from your work. Thank you for all that you do!
Agreed
@@11fireflower Thank you for the encouragement!
Thank so much we need this for project
Thank you for the information!
love these exercises--more if you have... THANKS---Bob & Brad
I have been an avid walker for exercise for the past 40 years. Medications like muscle relaxants slowed me down, now I found other ways to relieve pain and have more energy.
Take a hill on your walks to increase your bone mass or atleast maintain it! Very good and natural way to exercise.
What I really have problems with are any diets that bash dairy. Tofu & broccoli & the amount you have to consume everyday is NOT close to realistic!! Proper diet is vital, too.
Your exercises are great! I also do them whenever I don't walk.
Great instruction!
Thanks God. Bless both of u I fracture 3 discs on my back but I will try exercise sitting on a chair.
You saved my life!
Just diagnosed with osteoporosis. It can be reversed or lessened I was told. Needing infusions 2x a year. Appreciate your demo. 5x a week. Weight bearing exercise. Here I go! Many thanks. 💗
this is great to hear I really didnt know it was reversible at all!
Please let me know your next bone density results. Please
I was told that mine can't get better.
czcams.com/video/ekOw_HWrcUQ/video.html
Really good video about reversing osteoporosis!
Aren't you worried about possible side effects? Yikes. They scare the crap out of me. I will never take them. I have to be diligent about weight bearing exercise & diet. Sometimes the side effects, even possible ones are worse than what your taking the medication for.
They have a long way to go with them.
Good exercises that look manageable.
I'm from Cooper Aerobics China, this video is really helpful cause recently we are preparing a program of osteoporosis and these 10 exercises are very practical.
This is great - thanks!
You're welcome Stephanie!
Thank you 🙏🏼
Great exercises!
LOVE THIS !!! ❤️
Thank you.
I like the way they talk !
Great share
YOU BOTH ARE GOD SEND 🙌 ANGELS IN DISGUISE 😇 😇 GOD BLESS YOU.
I have spina bifida and because of it I have brittle bones and I also have kyphosis. Always looking for upper body exercises to do so this is great.
Would be helpful if you did a summary of all the exercises in the end.
Just re-watch!
@@plzsavethebeez743 *Well I did re-watch and there's not even 10 mentioned in the video so no need to be a smartbutt about it* 🙄
Walking
Squats
High marching
Forward lunges (do not allow knee to go past foot)
Side lunges
Step ups
Wall push-ups
Advanced:
Add Thera-Band to squats, add arms
Side steps with Thera-Band
Got it! These are great exercises. Here’s to STRENGTH! Thank you
These will be great for me since I have osteoporosis and they all look doable...thanks so very much
You are so welcome! Brad
Thank u thank u thank u 💐
love you guys
Good information - my older brother experiences osteoporosis and I am researching information to give him some much needed direction - this is most helpful.
I just found out I have osteoporosis that caused multiple fractures in my back. Scary diagnosis. I immediately looked for your exercises for this. And I am practising. So glad to have found them. Thank you.
I had excruciating neck fractures and the pain went away while I was reading the Bible out loud. My bones, joints and whole body felt so much stronger too so never forget your daily bible reading for a few minutes or more. Pray every day in Jesus' name. Tithe and never stop tithing because it heals me so much also. God bless!
@@christslove8121 Thank you. I am a believer and do read my Bible and pray. I also tithe on a regular basis. Great to hear your testimony! God has been faithful to me. I will do the same! May your bones continue to be strong! In Jesus name
Amen. I can do so much more today then I could at Christmas. Thankful for God’s love. He brings healing to us on soo many fronts - his anointing, teaching like Bob and Brad , exercises and so much more
hope you better
Thanks I am definitely starting these
Good luck! :)
Drinking milk is not a great suggestion, you can get calcium from other foods too.
Yes it is and yes you can
Milk is terrible for humans, it's made for baby cows! It's not even a particularly good source of calcium or a particularly bioavailable source either. As an example, broccoli and kale are a better source by far, without all the horrendous growth hormones and the risks that milk brings with it. It's sadly been drummed into people from a young age by the food industry so it's a hard thing for people to let go of but it was all profit based rather than for anyone's health.
Agree , kale , Spinach , tofu, yogurt
K2 and D3 are very important. Hoping and jumping rope is excellent also.
I love milf, my favorite Is from women breast
I really like the advice by these two. Many other sites have very young women who are very fit advising us to do very hard exercises like lying on the floor. Many women of a certain age can't get back up off the floor once down. The only thing I would educate these two doctors on is women who take stairwells instead of an elevator put themselves at risk for assault. It's the perfect place to attack a woman. It's isolated and empty.
Depends on where you live!
I’m in PT currently for 3 vertebral compression fractures (VCF), working on strength and posture. I am 3.5 months out from a non-fall VCF injury. I followed Sara Meeks/Bob and Brad Theraband exercise video for arms and shoulders a couple of days ago. Sara had her client on a padded table, which I don’t have and my bed headboard and footboard would interfere with the exercises, so I decided to try the floor. It was my first time on the floor in a year or more and I had to use some support in addition to my thick fitness pad. Just my upper body weight comoressing my spine and my SI joints against the pad caused so much damage I am in severe pain. Also getting up and down from the floor was painful! No more floor for me!! I have been very active during my life until injuries slowed me down. This is pretty hard to take psychologically! I have a lifetime of great memories of adventure and I remind myself of that often.
Have you tried TRX body weight training. It’s more setup but great for squats and lunges. A physical therapist had me using it for my shoulder pain. Loved it. Got one for home.
YES let,s all get movement together, exactly
Thaaank you thank you thank you!! You both are cute n funny too!!❣😍😘😘
Great video - Thank you for providing great examples
(small correction: population whose diet is based on milk have higher % of osteoporosis)
Bob & Brad think, observe, and share their wealth of experience! For bone health: milk is important source of calcium. ALSO needed: Vitamin D, Vitamin K (dark green leafy veggies) and magnesium (legumes, nuts, whole grains)
Meat and dairy is like acid on bone tissue. Look up Dr McDougall
Thank you for this informative video. What are your thoughts on rope jumping or using a rebounder? I have seen both positive and negative comments on jumping. You did mention hopping at the beginning of the video. Thank you!
He has Dupuytren’s. It’s a medical condition he talked about in one of their previous videos.
Love your videos. I was just diagnosed with osteoporosis also and would like to treat without drugs. Could you tell me what kind/brand of exercise band you're using?
I do the side splits, both ways. I've been doing these exercises since my highscool years, omitting them when l had children. I used to have arthritus, but l don't now. I do have scolliosis, though. Doing the splits doesn't hurt my back. All day, l wear a wide, stretchy back brace, which helps me to be pain- free. ( Without the back brace, my back aches).
Is doing these splits, stretching exercises harmful ? By the way, l am nearly 82 . ?
I love you guys!
Could you please talk about vibrating plates machine ?
Love your program.
hello sir your video is really interesting .. my grandfather was suffering from this condition and i was really worried he even faced problem in standing and sitting and then some one said to try planet ayurveda products we tried them and it really made a difference in his condition.
I'm reluctant to take the calcium because it said that you could increase chances of kidney stones or cause plaque issues in your arteries, however, I'm happy to do the exercises.
You're most likely right about calcium supplements. One of my docs told me citrate is the most absorbable form but then I need to take K2 so I don't have calcium in my blood, heart, kidneys. I just stopped taking them!
Why does this disease continue to be such a major issue in our health system?? Both big pharma and scientists are really letting us, mostly women, down.
I’m 20 and I have it… eating disorders can cause it. It’s not just a 50+ issue
Some of these I already do. And I just b egun getting back into yoga to help with balance and muscle toning. I will encorporate these excersise......... my dr. want to prescribe prolia injections every 6 months, just got letter in mail yesterday as a follow up from my bone density test. I take vt. d every day. Thank you for this video....... I will have to blow up my ball to! lol
Suggest exercise for one who has deformaty in knees and feet..in osteoporosis case
I have osteo arthritis in my knee as diagnosed by an MRI and orthopedic doctor. He asked that I avoid stairs and hills. Which I do cause it does hurt.
Hi Guys! Great video! When you have a DEXA scan, they measure the femur and the lumbar spine. How on earth do you exercise the lumbar spine to increase bone density? Your video shows mostly hips, legs and upper body. Would love some information on that! Thanks so much!
The 'Swimming' exercise from Classical Pilates. Can be done kneeling too. Kneel on all 4s, scoop tummy in keeping spine in neutral, inhale to prepare, exhale as slide opposite hand & foot along mat, keeping hips level scoop deeper & raise foot & hand off floor by few inches (beware going too high & lifting hip up, you're trying not to move your spine), inhale as reach through fingers and heel to lengthen and lower back down & slide in on exhale. Perform movement slowly and evenly, coordinating with breath. This exercise works the multifidi muscles which are directly connected to the vertebra. They pull the spine back upright when you have bent forwards & stabilise the spine if you are trying to prevent it rotating (as in this exercise). Pilates is wonderful for osteoporosis as long as it is modified to avoid flexion and unsupported side flexion and rotation. For upper back, the modified Swan and Double Leg Kick are fab.
Weight-bearing exercise of hips, legs and middle back exercise the lumbar spine as well. These systems are interrelated. You want your hip area to feel it's being exercised. Strolling, and seated exercise are not as good as more active engagement of muscle groups. But--warm up, and start slow.
Leg lifts. Lying on your back and raising your legs. If you walk, take a hill. Walking up stairs actually strengthens your lower back. This may be a help.
Hi Guys
I walk with crutches but really need to increase my strength and mobility as I have osteoporosis and osteoarthritis in my knees hips and spine. Would these exercises be safe for me?
I'm 51 and a single parent and carer for my son who has autism.
Thanks so much you give me hope and make me smile 😁
I am 66yo. Only medical info I have is reading medical books, finished medical coding school, a big fan of exercise, and have osteopenia, myself.
I read and hear from all medical & fitness experts that to maintain the bone you have, not even reverse osteoporosis, you need to stand on your feet. Period. Your own body weight must be used to build muscle & in turn maintain bone in your back/spine. You can't maintain spinal strength riding a bike, for instance. You need to be able to stand up & hold your own weight.
It must be so damn frustrating for you. I sympathize.
Also, beware of calcium supplements. Throughout the years, I hear/read doctors saying that calcium from supplements can be found in the arteries, heart, kidneys and unless it's in citrate form, isn't even absorbed and is even possibly more dangerous.
They can send a man to the moon. What the hell is wrong with our doctors and scientists they haven't figured out this very common, mostly female disease????!
Thanks guys but I don't have a band r there any substitute I just joined u n thanks again
Hi Bob and Brad would you mind to tell me where to buy the rope and what is it called .
Thank you very much.
Thank guys, you all rock, I'm doing most of them, keep me in prayers, cause I do my hip replacement on June 28th, I can't spell it right avasular necrosis, meaning bone death, I pray I'm making the right decision, can some days are great, I'm not even walking with cane but yet across the front of my leg, it locks or stcks, than I got great pain, I did find out tho a person after their 40's don't benefit from milk and take your vitamine d3 to keep your vitamine d levels up with k2 to help absorb thru our bodies and get chaga tea or bone broth powder, n plenty of fruits, I waz so pleased cause my xray shows in getting white on bone, so I am excited cause finally after 1 yr, tht region finally healing, but God bless you both, I'm scared if I'm making right decision, so say prayers for me or positive vibes
teresa chase hope you're feeling much better now and will definitely pray for you..gb
Praying for you !!!
Do you have a playlist for osteoporosis? I did not see one.
What is you two think about fosimax? Worth taking? So many side effects
Really nice and important video. Exercises which should be done in osteoporosis is really to understand because the bones are weak
Dr.Amresh Jamwal I
Doctor: The muscles which are attached to the bone are weak! We lose muscle mass as we age & therefore, we lose bone.
Downward dog, the upside down V, is a good upper body one. 78 year old in my yoga class fell on to the heel of her hands and didn't break anything because she's practiced yoga for years!!
Need to be extremely cautious with yoga. If osteoporosis is in spinal column, downward dog can easily cause a spontaneous vertebral crush fracture.
Very painful, life altering…. Been there done that.
Bom dia
Tenho osteoporose idiopática que se agravou muito!! Com muitas fraturas qual exercício seria ideal para min
Having osteoporosis I Broke a thoracic vertebrae just by turning around to look behind me. I hope I can do these exercises without breaking. Thankyou
Do u have osteoporosis at high risk fracture? I have it. I just want to know
What should I do for my wrists and arms?
Very nice exercises. I will also try these exercises. Last year I also diagnosed with Osteoporosis. I don't want to take any allopathic medicines. therefore, I just started exercises and for fast recovery, I also tried an osteoporosis care pack of planet Ayurveda. After using it I saw a great change in my health.
Did it help you? I am just 22 and recently came to know abt this.
Can you kindly explain biomechanically why the knee should not go more forward than the toe while squatting? Much thx!!
Agree you rock ! My question is how fast do you have to walk on a treadmill ?
Hi! These are great but could you suggest some safe exercises for someone that also suffers from vertigo? Balance and dizziness are quite limiting so I would love to know of more sitting/weighted exercises that can safely be done. Thanks!
I have positional vertigo as well. It cased me to fall in 2020 and I spent two days in the hospital.
@@stephen8433 curious--was that after having a vaccination?
Is it ok for an 88 yearl old lady with osteoporosis to start doing some of this exercises? She's in good condition other than the bone problem. She takes walks everyday. Thanks. Love your videos!
physicaltherapyvideo Thank you very much for replying and for posting all these great videos. You guys are awesome!
Love this information- you make it do-able! I'd like to add , if I may, Green Vegetables are a much better source of usable calcium. Most supplements are chalk or rock, not absorbed by the body. Looking forward to more videos.
To really strengthen the back, spine and help maintain the bone you have, try to walk up a hill. Resistance is what every walker needs. I have been doing it for 40 years and that alone helps relieve stress and depression.
@@herbladyHCG Not only unusable are calcium supplements but on & off, I hear some doctors say they can cause heart and organ problems. The calcium can clog arteries and cause heart problems, stones in kidneys. One of my docs told me citrate is the most absorbable form but need to take with K2!
I don't know about you, but this subject pisses me off no end. Besides conflicting data, the pharma is so nasty with it's side effects!!
Why hasn't medical science figured out a real solution by now??
Stronger bones? My goodness have I hit the jack pot, not that I have weak ones but damn!!! If a man had any Idea how valuable strong bones are this would have 4 billion views!!!!!!!
I live near the beach and love walking in the sand, sometimes the wet sand and sometimes dry sand. Is this good for building bone strength?
Can you make a video about lower back sprains please?
what are you thought about a vertical climber knowing that i have mild levoconvex scoliosis and osteoporosis? thank you
I’ve recently bought two dumbbells 2kg each. Also a stretch band to stretch the top half of legs. I’m 75 have osteoporosis for a good number of years now. Yes I’ve had fractures, but all recovered now, but make sure I’m more careful in my body movement. I enjoy doing gardening & also still do all my own housework. So back to dumbbells is it ok to use the please? Happy New year 2022. Kathy Bostock UK
Thank you so much for sharing your information. I am 76 with a history of 2 SCF which I am still recovering from. I have been o therapy twice but find Bob and Brad’s treatment/exercise plan as good as or better than the professional in person therapy. Your comment was a wonderful encouragement for me. I started several of these exercises today and will continue them. Thanks also to Bob and Brad.
I am 75 ...never been to gym. Do stretches at home .Active and healthy. Diagnosed Osteoporosis. Don't take calcium tablets because I suffer with kidney stones any suggestions? Will appreciate advise🙏GOD BLESS 🙏 ⚘🤗
I use my husband's walker for support when doing lunges.
Thank you so much for this. My doctor told me that I have to take osteoporosis medication, that exercising alone will not help the bone density. On my own, I did get some physical therapy though and they taught me exactly what you have here, plus more, plus the calcium in my diet and supplements. I get my bone density later this year to see if I have improved.
Maureen Townsend have bone broth also..good for the bon9
Maureen Townsend bones
Fosomax will cause bone brittleness. The thigh bone will suddenly break without cause.
I just heard a doctor remind me what I've been reading off & on for years now. (I'm 66yo.) He said calcium supplements can settle in your blood and other organs. You can get clog arteries, heart problems & stroke, "stones." One of my own doctors told me she read calcium supplements are fine, citrate only, as long as you take vitamin K2 with them. I had taken them for years, years ago and now rely on just my diet & weight bearing exercises. I personally won't take anymore chances with calcium supplements. Also they may not even work. There really is no proof they do! Citrate is more absorbable but again, supplements aren't really helpful! We have a long way to go with helping mostly older women with this too common problem!
Also, many doctors, nutritionists are against dairy. Where are we suppose to get our daily requirement of calcium if not milk, cheese. Tofu and broccoli in the large amounts you need to consume each day is repulsive and unrealistic.
Our scientists & docs need to work harder for us!
@@mjcjjcc7 When you really listen to these obnoxious pharma commercials for osteoporosis, the side effects, even possible ones are so nasty (ie, jaw pain that may never go away) that they are worse than what they are suppose to treat!
Why is our science so poor in treatment here???
thankyou
In addition to having osteoporosis, I have MS, which means I have very little walking and balance ability. Do you have any exercises with or without bands that I can do seated?
Sitting is flexion activity so you should really watch your posture while sitting as you have osteoporosis. Sitting right is very important, if you have limited standing and walking then strengthen yourself in supine( lying down fave up). Hope it helps
While some exercise is better than none, to actually get the muscles and in turn strengthen your bones--particularly your spine to hold you upright as you age. However, you need to be able to stand on your feet to strengthen your spine and help with osteoporosis. Riding a bike won't give you the workout you need for spine. Very frustrating to have MS.
I just saw the documentary with actress Selma Blair and her diagnosis with MS. Then, just after heard actress Christina Applegate also has been diagnosed. Wow. It's life changing and traumatic. My heart goes out to you.
I have a parathyroid condition that is putting me at risk for osteoporosis. My bone scan indicated some thinning around my neck. Besides elevating my computer what can I do to strengthen my neck?
Am I happy to have found your videos. So I’m 48. I got diagnosed exactly a year back with osteoporosis level -3.4 BMD (I just went in for a check up on an intuitive feeling as I constantly complained of body aches and everyone looked at me like i was being a fusspot). The doctor was pretty shocked. I also have Hashimotos thyroditis and Celiac (which got detected very late). I literally got depressed and have been brooding for the past year. I need to get back to fitness and eating healthy and these exercises will be my start. Thank you for uploading these.
Anju Kakkar, You can do it! It's never too late. Best Wishes to you.
I understand. Im in your situation. My back just went to -3.9! I'm just doing whatever I can each day. Remember we aren't alone and we need to keep going because life is so precious.
@@thejenniferdiamond Jennifer my back was -4.0. It is -2.8. now. Go t o AlgaeCal website. That should help you. Best wishes.
@@judysparrow6604 thank you. I will check it out. I seem to not be able to do consistent workouts due to constant injury, idk. I will check the site out. So thabkful for your comment .
@@judysparrow6604 How exactly didnthey help you?
Does walking and exercising on a mini trampoline improve bone density?
I appreciate these exercises suggested for many people, but I can’t find anything for the very active, athletic person. My training is much more advanced already. Any suggestions where to find this info?
I have advanced osteoporosis and arthritis of the hip, spine, knee at 68 years of age, despite being active and taking vitamins, minerals, and calcium. Can you do a video for women with arthritis and osteoporosis? I was a runner for many years. However, with my medical conditions, running is not an option. I walk when my flares are not too bad, lift weights also.
These guys, Bob and Brad are great. Also love some basic yoga....use chair if need, Pilates, weights. Walking, I do my basement stairs frequently in winter with my German Shepard who also needs exercise. Limit sitting keep moving. I also ran for 20 years. But decided it adds wear and tear. Stopped taking calcium supplements as its really not absorbed or helpful according to recent research. Dr Berg. Dr Mandel, Dr Berry, all agree on you tube.
Where can I get the stretchy tube with handles?