Boca Raton, FL 33433 deb, Thankyou Vivian for all your knowledge and information given over the year i live on the GOLDCOAST in AUSTRALIA . will try it and get back to you. Cortisone can also damage bones and cartilage. I’ve been doing it every day since you put it on line. Do ten repetitions of this exercise and that’s one set. I feel great and I hope it will help strengthen my lower spine. I hope it helps. Thank you, Vivian for showing the spine exercise, I will do it everyday. The Barbell back squat is an excellent exercise for improving strength and increasing bone density. wish you would post verbal instructions and pictures, as my slow connection will not play video. http://www.walmart.com/ip/G-Power-G-Power-10M-Vibration-Plate/16201145, Get on the road to reversing osteoporosis and osteopenia, Avoid prescription drugs and their side effects, Improve flexibility and increase strength, Tone your muscles to achieve a youthful look, Build and maintain “Super Youthful” Strong Bones. If not, is there an acceptable variation? If I have bone density loss, will this cause a fracture? An excellent exercise especially for us with osteopenia. Used to have severe cramps in my legs and sometimes even in my abdomen, but all that has changed, not only from the alkalising, but from the addition of coconut water….a perfect electrolyte source, completely natural too. Fran Miller. In addition to the links in the article above, you can read more about it here: I’ve wanted to do the spinal exercise (video above) but since I have spinal stenosis at C1 and C2, I am not allowed to tilt my neck back (towel) on a regular basis. Give your body what it really needs, good healthy measures. Can you help me. Doing the injections daily took some getting use to, but I did it. Using a Bone Density Chart to Estimate Total Bone Loss. Please keep them coming!! Anyone who ever sincerely tried it would be a guaranteed user for life! Researchers call these activities \"weight bearing\" or \"resistance exer… I wanted to warn you. I suggest you try again, or you can read the transcript below the video. Is there a group somewhere that talks about what they eat for meals? Glad for anyone to give me experiences on either Rx or this program. The same thing happened to me, I had great bone density before menopause, then starting with mp, the numbers just dropped. Along with the correct exercise, form is everything. If joining a new class is too intimidating, start by ordering a beginner’s yoga … Genevieve. Now my dr. has suggested going on to Reclast. So, whatever you can do, do it. Simply making the effort will have an effect, and your strength will gradually improve. But, as noted below the video, it’s important to check with your doctor before beginning this or any exercise program. It was nice to see it was one that you recommend. Mindful exercises like yoga help to strengthen the spine. Vivian, Cheers, High-impact exercises. Also, to get the most out of your exercises make sure that you're eating regular, balanced meals and not smoking. You can do it in any room in your home, on the floor or on the carpet, and of course for comfort, you may also want to use an exercise mat. Good luck to you. Here’s the bottom line. Thanks again, Carole. In both cases, you start with the rolled towel placed here on the floor where you are going to be resting your forehead. A … Good luck, Brenda. I too appreciate your videos but the one for strenthening the spine on my first try I couldn’t get my head off the towel. I would like some suggestions besides the list of good and bad foods. To increase bone density, you have to give these bones lots of opportunities to do their job. I am wondering about lifting your head back in the manner shown as it could compress spine, nerves and arteries at base of skull. Reply. I’m going to give it a try. Lin, Densercise is the complete exercise program you are looking for! GB. Thank you enjoyed the video and make a printed copy of the exercise and a drawing on print out. The following study tested bone building benefits. I am already into your food programme ratio 80/20. New bone growth is stimulated when you engage in exercises that put stress on your bones. It’s totally up to you. i have passed on your contact address to a friend of mine in England she has just found out that she has Osteoporosis Have a HAPPY and PROSPEROUS NEW YEAR. Making it easier for women of every age to find their way to health. Now rest to the count of three and do it one more time. My spine t-score is 3.7, I don’t take any bone drugs and these excersises are great. Pointer: As strength increases move feet further away from the wall to push harder. I agree. It’s an exercise that will strengthen the muscles around the spine, and as you know, this is something that can prevent the dreaded spinal fractures. I will try this next time I exercise . It could also help you increase bone density in the spine. also am doing one other that you recommended. 3 Meal Replacement Smoothie Recipes For Breakfast, Save Our Bones Bulletin: Geochemistry Offers Technique For Detecting Osteoporosis Before It Starts; Gut Bacteria Found Essential For Activating Vitamin D; New Osteoporosis Drug Looms, One Little-Known Way Excess Cortisol Can Damage Your Bones (And Your Body Too!). Also, remember to always consult with your doctor before beginning any new type of exercise program to prevent bone loss. I had some pain doing it so I won’t be doing it again. I’ve had spinal surgery and can’t get down on the floor either. HI Vivian, Thank you for sharing this spine strengthener. Its great and exercise three times weekly sometimes four. Thanks, Bob, I am in the same situation, but I am a bit scared of this cortisone injection (epidural). I’m especially concerned about spine strength; I had surgery for spinal stenosis over a year ago. Always the best info here! My self motivation is normally very bad when it comes to doing exercises but this exercise makes me feel so good that I actually want to do it. Try to get at least half an hour of exercise each day to keep your bones healthy and to minimize bone loss. thanks a lot for that information about spine excercise. Hi Vivian ! Thank you for this suggestion. I need to work in that. He or she can go over your medical history and advise you as to which exercises you can or should not do. I took forteo injections for 13 months with no side effects other than increased bone density. Thank you Vivian for doing your best for us. Six ways to stop bone loss during the menopause transition, Learn how to speed the bone fracture healing time — simply and naturally, Bone health risk factors — emotions & stress. Here are three of my favorites for you to consider: New research shows that lifting low weights for multiple repetitions with the BODY PUMP TM program on a regular basis can significantly build bone density. I have been taking Synthetic hormone replacement for the last 20 years due to early menopause and would like to take a natural bio identical hormone but I am concerned about the estrogen content as I have heard that bone loss increases when stopping hormone replacement. This will let you to develop a sustainable exercise practice that will help you to stay fit and strong for life. as soon as I finish writing this, I will take my mat and start doing the excercise. Remember don’t let your spine bend. Listen to your body and work at your own level. In that short time my hip went from -2.4 to -1.8 and my back from -4.3 to -3.8. Thanks! Bad food and smoking will weaken your efforts to build stronger bones. deliver excellent results I don’t think this is a good exercise for the spine. Bone Density: Exercise that Doesn’t Build Bone. Thank You so much for the information. I feel great doing this and lift weights as well. I’m willing to try almost anything as the pain gets unbearable many days mostly in mid to lower lumbar region. Take a look at my article Debunking the Milk Myth, where I explain the milk myth in detail. Thanks….Katherine. I have 5 fractures of the spine and severe fractures of both arms.One of which is a malunion. vivian i would like to share this on Facebook…wish you had a Facebook button to click on! So much good information. A number of recent studies show the positive effects of yoga on bone health. Thank You for changing my life!!!!! As I note on all the exercise videos, please check with your doctor before beginning this or any exercise program. DOI: 10.23736/S0022-4707.16.05697-8, Published November 4, 2019 - Last Updated November 16, 2020Filed Under: Bone health, See all articles on osteoporosis and bone health, Women’s Health Network is not affiliated with the National Women's Health Network (www.nwhn.org), We are available M-F 9am-6pm EST If joining a new class is too intimidating, start by ordering a beginner’s yoga DVD or checking-out a video on YouTube. If you have osteoporosis, don't do the following types of exercises: 1. Hope it would help rebuild, but will it? Btw, I have two discs without gel at the moment, can I still do spinal exercises? Now, I am here on a wooden deck which is a pretty hard surface, so I’m using an exercise mat to soften the floor. You can find a class at your local Y or gym or talk to your doctor, physical therapist or local trainer about low-load, high-repetition strength training programs. For your other bone density exercises, you have mulriple of options. I have to make decision soon. Here’s a scary statistic: If you’re over 50, you have a 1 in 2 chance of an osteoporosis-related fracture. Thank you. good ways to strengthen bones. Keep up the good work. You’ll find it right below the video player. This is exactly the exercise I did and broke a lower rib – which sent me off for bone density test which revealed spinal osteoporosis. . J Sports Med Phys Fitness 2017;57:70-6. Today I woke up feeling better but a few hours later I began to ache all over. All rights reserved. I’m so thankfull for all that you do for us. My back feels so much stronger and I have a feeling that if I had known about this exercise, I might have avoided surgery. Again, one, two, three, and rest, two, three. The Right Exercise can Improve Bone Mineral Density. Can the heal lift exercise be done by someone with osteoporisis? Thanks so much for the latest spine strengthening exercise. Anyone can learn these exercises, and you don’t need a personal trainer. I will do the exercises – first one first as it’s not that easy. I would be interested to hear if you have anything suitable as my T score is – 4 and I don’t want to take the biphosphonates. Should you not err on the side of safety with this lift? At 57, the doctors want me to do Forteo. Thanks so much….This video is SUPER in all ways. Some people have been trying to click on the picture to the left of the article’s title. Just take it at your own pace. I had a shattered femur last August and had an appliance put in to fix it. Count to three, and go back again. Trudy. Exercise is one of the best ways to maintain and increase bone density and strength.But as you age, you may start to worry about injuries associated with high-intensity exercise and lifting. To better understand the current health of your bones, you should multiply your T-score by 10 percent (as shown in the bone density results chart below). I opened your video but there was only music and not the voice. Weight Bearing Exercises for Osteoporosis of The Spine. I would like to think that there is high hope to rebuild bone without any of the Rx’s, but not sure how that would truly work. This exercise can very easily be done on your bed, so you don’t have to get down on the floor. I have ignored it for years but recently the pain was so severe that I had to resort to accepting a spinal injection – cortisone I believe – and now the pain has virtually disappeared. I used to take actenol then stopped. I’ll show you how. really liked that excercize for the spine. Thank you for the spine strengthening excercise. My GP just tells me to go for it without elaborating on possible risks and side effects. Vivian…You are amazing. Call us at: 1-800-448-4919, Questions? The spine is what I have to work on so will definitely be adding this exercise to my regimen. What specific weight bearing or weight lifting exercises increase bone density in the spine? I have been watching my food combinations. As noted below the video, it’s important to check with your doctor before beginning this or any exercise program. I will stick to my calcium and D and K. Anna, Thank you so much for all your advice and clear instructions. audrey. Asked by jm • 1573 votes. Abundant videos and books demonstrating these basic weight lifting techniques and osteoporosis exercises are available. but i need weight bearing exercises and i do not know which ones are good/safe to use. I did not take any drugs or hormones. I started garden of life calcium with strontium and my back stopped hurting,is there any connection? I do it three times a week and I really feel great afterward. Cecile, Hi Vivian, Would like to hear from anyone else having this same problem. Leaning back like that is exactly what I need because the scoliosis is pulling me forward. If you suspect you have a medical problem, we urge you to seek medical attention from a competent healthcare provider. Don’t have it yet but I’m 60 yrs old and showing signs of it coming. Cora. If you have osteoporosis or fragile bones, regular physical activity can help keep your bones strong and reduce the risk of a fracture in the future. I have a MacBook and also cannot get the voice on the video.Did you find any soution yet? LOVE the videos! I'm happy you watched it, and hope to see you soon. I was miserable for several weeks and some residual aches for several months. I can’t seem to get the video to play. patricia, It sounds like a great exercise, unfortunately I can’t open the video. I have a fairly new very supportive mattress and I find it works great for these exercises. Try Strength and Flex, a 5-week exercise plan for beginners, to improve your strength and flexibility. watched the video. I am 66 and I just got off of Forteo, after being on it for 22 mos. One, two, three, and lower your head again. In fact, some studies show that cyclists who pedal long distances can lose bone density. These exercises involve challenging your muscle strength against gravity and putting pressure on your bones. Each week, spend three visits doing one-hour of low-load strength-training. What are your thoughts, I am taking a natural progesterone but still using synthetic estrogen. I had my annual check=up recently and my results had come up just a small fracture, so I was very please to go know that I was not increasingly getting worse. We need to feel able to work and Also have yourself tested every yaer (or every 2 years) From the slow, precise Iyengar style to the athletic, vigorous ashtanga, yoga can build bone health in your hips, spine, and wrists -- the bones most vulnerable to fracture. I just started yesterday and had terrible gas, indigestion, fullness & a bit of acid reflux. Any reply would be greatly appreciated! Now I’m in position to start the beginner’s level of the Spine Strengthener exercise. Thanks, again..Lynn, What’s your opinion on those vibration plate machines and their use as bone density building tools. Let you know in a couple of weeks. In addition to its physical benefits, yoga can also enhance our natural mind-body connections and help with relaxation and stress reduction. I know something similar, and always look for variations. You can build bone density with gentle, low-impact exercise — and you’ve got a lot of options. You may find you’re more comfortable exercising in the comfort of your own home. Any ideas? (total guess). for morehttp://www.healthclues.net/blog/en/. Get 30 minutes of aerobic exercise a day to improve bone health. You might be wondering why I’m holding a rolled up towel and a pillow. Unfortunately my insurance changed & with the change I was no longer able to continue the forteo. Don’t worry about getting your head off the towel. Do four stomps on each foot twice a day using enough pressure to crush a can. I’ve been doing this for several months now, and the program works well for me.The key is to develop a regular routine. This information is not intended to replace recommendations or advice from physicians or other healthcare providers. Thanks for making it so simple to save our bones. These exercises are lunges, squats, chair raises, stepping and toe raises. thank you for your help with this. You'll want to include bone density exercises in your Osteopenia treatment plan. The heaviness of the weights can vary from a few pounds to quite a lot. What if you have already had 13 compressed spinal fractures ( still have pain) and a neck fusion . As mentioned, not all exercises are effective in boosting bone density. Studies even show it increases mental ability and function. calcium and I have been reading about Ezorb ….. which sounds promising could you advise if okay to take it. The first one is a beginner’s step. Try my simple, yet incredibly effective Densercise eBook System risk free. As far as why doctors still recommend milk products, The simple and unfortunate fact is that the general public, and this includes most doctors, have bought into the myth that milk is a health-building food for humans. For most women, nearly any type of regular exercise — as long as it’s not so intensive and causes injury — is good for maintaining and building bone density. What’s happened to our brains. Local instructors can offer great instruction and can modify exercises if you have a weak spine or low-bone density. In addition to its physical benefits, yoga can also enhance our natural mind-body connections and help with relaxation and stress reduction. I would say that those exact two exercises (esp deadlifts) are the best exercises. I do appreciate the helps that you send from time to time. Then, lift your head like so, and count to three. Privacy, Terms, Disclaimers | Back to Top. Osteoporosis Treatment. I enjoy all your exercise videos and helpful information. Thanks, Eileen, I watched video thank you I go to hospital tuesday and will check if ok to do it thank you it looks good. Thank you. Are there any other spinal strengthener exercises I could do? Vivian, I tried calling but I paid and never received your book. Thanks again. all the side effects of every medication Nancy, Vivian, the back exercise is one of many that we do in pilates. Was told that changing the variety is important for the bone-growth. I have a daily regimen of core strengthening exercises, I will add this to it! You suggest an organic Local instructors can offer great instruction and can modify exercises if you have a weak spine or low-bone density. Diagnosed with oteoporosis last year == and recently diagnosed with polymyalgia rhumatica and and three weeks ago started steriods (no option)! Cycling and swimming are good for the cardiovascular system but they won’t improve the health of your bones. I intend to continue. This is a more advanced exercise. Vivian you are fabulous!!! Cell 559 737 0884, dear vivian-the xercise looks pretty easy. Hours can go by watching and reading all you provide, if I’m not careful. Want to read more about it. Would this be a problem with my back or my neck? You can reduce your chances of falling by exercising to build your muscle strength and improve your balance. Thanks a million Vivian. It’s also important when performing weight-bearing exercises to make sure you are using the proper form. Give us more exercises, please. I have done a similar movement while doing Pilates and Yoga, but have never thought to do dedicated repetitions and sets. Just like other tissue in the human body, bone to is a living tissue that constantly rebuilds as well as breaks down. I hope this helps! This exercise should be done with the head and back in straight alignment to strengthen both the back and neck muscles to support the entire spine. 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