Table of Contents
Welcome to lesson seven of your email course, Exercise Recommendations for Osteoporosis. This lesson is the final lecture in the course.
This lesson covers a topic often overlooked in osteoporosis exercises: core strength. You will learn the benefits of a stronger core and how to obtain one.
Today’s exercises are samples from my book, Strengthen Your Core.
Core Strength and Osteoporosis
Although this is the last lecture in this email course, consider it the start of our journey together. Today, I’m going to cover core strength and osteoporosis. Ironically, I’ve left it for the last lesson because, with most clients, core strength is one of the first things I look at.
The inner core initiates with our breath and ends at our pelvic floor. It is essential in keeping your spine stable. When most people consider a strong body, they think, “I want a strong core. I want to have nice tight abs and a good solid center.” That is what I want for you.
Benefits of a Stronger Core
However, a stronger core delivers more than that. It provides the following four benefits:
- Improved balance and reduced your risk of falling.
- Better posture. Good posture is essential if you have osteoporosis.
- It boosts your self-confidence, both inside and out!
- Improved performance. A strong core allows forces to transfer between your lower and upper body. You can pull harder and lift heavier when you have a stronger core.
To help my clients build a stronger core safely, I wrote my third book, Strengthen Your Core. Allow me to introduce this book to you.
Strengthen Your Core
I wrote Strengthen Your Core for people just like you.
The book offers four levels of progressive planks and side planks guaranteed to improve your core strength.
There are over 75 varieties of each exercise. You will find your perfect place to start and be able to build from there.
I invite you to find out more about Strengthen Your Core.
You are also welcome to explore our Core Strengthening Guide.
Strengthen Your Core is available in both print and Kindle formats.
Today's Exercises
Today I present two core strengthening exercises I would like you to consider. One is at the Beginner and the other is more advanced, at the Active level.
Beginner Side Plank Roll
This is the beginner level side plank. I incorporate a roll for you to try as well.
Active Side Plank at 45 and 90 Degrees
This is the active level side plank.
Conclusion
Congratulations on completing my seven-day email course on Exercise Recommendations for Osteoporosis. We covered a lot of ground. I hope that you learned a lot about osteoporosis and exercise.
Let’s quickly summarize what we covered:
- The role of exercise in reversing osteoporosis.
- Resources to help you stop the stoop.
- Osteoporosis exercise guidelines.
- The five components of an osteoporosis exercise program.
- The Exercise for Better Bones program and Stronger Bones, Stronger Body workout program.
- Yoga practice for bone health.
- The importance of a stronger core.
These topics are the basics of what you should look for in an osteoporosis exercise program.
Thank you for taking the time to take care of you. This course is the first step to being strong, fit, and fracture-free!
Comments
August 13, 2018 at 12:51pm
Marleen
Margaret, I discovered your book and feel both inspired and optimistic about having some control over osteoporosis. Watching your on-line class felt like you were in my own living room and we were getting together to talk about osteoporosis. I am so grateful for your passion to share your information so generously. I have a hyper sensitive CNS and so with any exercises I have to go slow and carefully to see how my body responds. This is a program that I can see develops step by step and has excellent explanations and pictures. I look forward to starting your program. THANK YOU!!
August 14, 2018 at 8:05pm
Margaret Martin replies
Hi Marleen, Thank you very much for your feedback. It is very rewarding to know that individuals get benefit from the information I share. My husband always reminds me that I have the curse of knowledge. I try to imagine not knowing all I do and to teach in a way that helps people to feel empowered and in control. He is really the reason that this information is able to get out to reach you all. I share all compliments with him.
It is good that you have come to recognize that your Central Nervous System (CNS) is hyper sensitive and that you have learned to move at a pace that works for you. Bravo.
All the best, Margaret
September 25, 2018 at 9:47am
Jean
I appreciate the information in your book. That has caused me to make a chart and yesterday was day one in putting it to use. Am hoping it helps with my bone situation.
February 10, 2019 at 1:33pm
Janet Hickey
On Nov1st, I sustained a painful debilitating lumbar compression fracture bent over foolishly trying to adjust a heavy leg press machine. On Jan 3rd, 2 more unexpected fractures occurred nearer to thoracic area simply rising from a sofa bed. I’ve had a Reclast injection, am on Calcitonin & am more attentive to Calcium in my mostly Vegetarian healthy diet. In addition to my Internist, I’m seeing a Rehab Ortho Doc & consulting an Endocrinologist. I’m normally an active gal in her late 70’s & am eager to get moving! My Rehab Doc has delayed PT - is concerned I could have more fractures. I’ve received 8 of your online lessons & am considering your Exercise Video for Osteoporosis. I still have some pain, tire easily, can now sit, walk & stand, but my body is crying for some exercise. Am I a candidate for carefully moving with your Video?
February 15, 2019 at 11:39am
Richard Martin replies
Hello Janet, I am very sorry to read about your compression fractures. Our spine is not forgiving as to the reason we go into flexion. All flexion is loading on the front of the spine and thus onto itself places you at further risk of a compression fracture which you now are sadly to well aware. Not all compression fractures are the same. A stable compression should be fully healed and not pose limitations after 8 - 10 weeks. However, it is always advisable to follow the advise of your rehab Doc, he has his reasons, you may have an unstable fracture. Once he give you the green light, the Stronger Bones, Stronger Body video would be something you can build back up towards. It is not an easy program. It is meant to help build bone. In the meantime, the flexibility, balance and postural exercises in Exercise for Better Bones would be safe.
All the best,
Margaret
March 1, 2019 at 2:36pm
Rhea Van Breda
I have just purchased your book "Exercise for better Bones", and I'm excited about beginning. I downloaded the 6 day plan. I'm just wondering how to use it. I see that the appropriate exercises listed in the plan are in the book for Strength and Balance. But I don't see where in the book the exercises are for Cardio/Weight Bearing, and Stretching are. Perhaps I'm reading it wrong. Could you set me straight on that? Thank you!
August 2, 2019 at 11:50am
Kay Banta
I am wondering how to do planking, etc. with an unreparable primary shoulder rotator cuff that is still crackly sounding and painful after June 14 surgery.
August 11, 2019 at 5:50pm
Margaret Martin replies
Hi Kay,
You do not mention what type of surgery. I assume, since you are asking, that you have clearance to proceed with weight bearing. If so, I would start with doing the planks against the wall through your forearms. The advise on form and gradual progression presented in Strengthen Your Core will be very helpful for you. Be patient with your body. Only move to the next level when you are pain free at the level you have been doing.
All the best.
Margaret
October 30, 2019 at 10:07am
Helen Ginn
Hello Margaret,
Many thanks for all your wonderful books and I will be buying all three on Amazon. I showed the first book to my physiotherapist so that we can pick and choose the best exercises for my osteoarthritic knees and add more to my routine of 100 leg raises a day and other back exercises that I have been doing. Being able to exercise in the comfort of your home is great.
I hadn't heard the proverb " The best time to plant a tree is twenty years ago. The second best time is now." But it certainly does make sense and I am looking forward to reading through all three books and doing as much as I can.
At age 84 after a recent bone density scan I have been diagnosed with osteoporosis. I wish I had stumbled on your books ten years ago but better late than never and I am now lifting weights and adding other recommended safe exercises. I doubt that I will ever reverse my osteoporosis but maybe I can stop it from getting worse and I have yet to fall or break a bone.
I have had Monovisc injections in both knees twice a year since 2011 and it does help with pain. I also take Glucosamine capsules and I think they help and this has kept me walking and hopefully I may avoid knee replacement surgery. Supplements I'm sure also help. I have shared your information on line with friends and I will continue to do so and once again many thanks for all the good advice and especially your comments about which exercises to avoid.
Sincerely,
Helen Ginn
November 3, 2019 at 8:28pm
Margaret Martin replies
Hello Helen,
Thank you for your very kind comments. You sound like a ball of energy I hope to be like you when I reach your age.
Please be sure to mention your routine of 100 leg raises a day to your physiotherapist. He/she may want to make adjustments to this routine.
I am glad the Monovisc injections and Glucosamine capsules have helped you.
Thank you for sharing my web site information with friends. I hope they are equally kind to you. I wish you many more years of good health.
Margaret
February 23, 2020 at 9:18pm
Petra
Dear Margaret,
Wow, I can’t tell you how happy I am that I found and expert like you and all the amazing and supportive information you and Richard make available online. This has been a crash course on osteoporosis and just what I needed. I was diagnosed with osteoporosis about 3 weeks ago, which came as a big shock and surprise. Particularly because I consider myself very health conscious, active and youthful. Way to make me feel like a fragile old lady! The diagnosis left me with so many questions and concerns that it totally stressed me out. Your friendly and informative videos reassured me that this condition can be managed with some concerted efforts and adaptations.
How lucky too that you practise in my hometown of Ottawa. I am so grateful that I will get to meet with you for a consultation. I have already begun to make adaptations to my yoga practice, my posture and other exercise activities. I do mourn the loss of my current yoga practice which I honed over the past 20 years. Your book on Yoga for Better Bones is excellent and will hopefully allow me to continue practising without fracturing any vertebrae. I look forward to receiving your other two books and to working with you in person. With kind regards, Petra
March 22, 2020 at 8:53pm
Margaret Martin replies
Hi Petra,
I am so glad we were able to meet in person. The loss of some of your Yoga practice will open space for other important exercises. You are well positioned to continue and active, health conscious lifestyle.
All the very best. Keep safe.
Margaret
March 13, 2020 at 2:31pm
Rajani Valluri
Dear Margaret,
I have always been very active. I do yoga, walk regularly, have a normal weight and am very flexible. l was diagnosed with osteoporosis a month ago; I suppose it is genetic. I am so glad I found you and your website. I have bought all three of your books and have started taking all the steps suggested by you to protect my bones. I am also watching all your videos, they are all wonderful and have cheered me up a lot. Thank your for everything. Are padmasana and the Indian squat safe to do with weak bones?
March 22, 2020 at 8:41pm
Margaret Martin replies
Hi Rajani, I am so glad that you found me and my website. Thank you for buying my books and for sharing your gratitude with me.
You mention that you are very flexible. You may be hypermobile. I have written several blogs on hypermobility:
http://melioguide.com/?s=hypermobility
When you walk be sure to walk briskly:
http://melioguide.com/osteoporosis-exercises/is-walking-good-for-osteoporosis/
A few years ago I met a clinician and researcher who was presenting at an osteoporosis conference and she told me of the very high incidence of osteoporosis in India. It was shown that many persons living in India try to avoid direct sunlight which leads to Vitamin D deficiency. Persons with darker skin require more time in the sun to get Vitamin D conversion equal to persons with lighter skin.
As for your padmasana (lotus pose) and Indian squat, yes they are safe for you. When individuals are less flexible they benefit from sitting on a cushion during lotus pose to keep their spine in alignment; reduced flexibility in the hips, knees and ankles makes an Indian pose impossible to do correctly. Others who carry extra weight are limited by the size of their thighs to get into a deep Indian squat that allows you to align your spine.
Your attitude is so positive and you are empowering yourself with knowledge. You are on a path to success.
I wish you much success with the strengthening program and all the other important exercise you will find within the books.
Please keep safe and be strong,
Margaret
June 18, 2020 at 2:03pm
Patricia G Taylor
Margaret,
I've watched the 7 day email course, but would still like some advice. I'm a 73 year old female who was diagnosed with osteopenia and now osteoporosis several years ago. I took oral meds, 2 years of Forteo injections, and I've now begun Prolia 2x/year. In addition to osteoporosis, I have rather severe osteoarthritis in my lumbar back. The neurosurgeon tells me that any kind of surgery would not be helpful. Although I was faithfully going to a local fitness center, I've stopped because of the back pain and the pandemic. I know that my posture and my balance need improvement. I'm mobile, but cannot stand for very long periods. It definitely affects my daily activities.
I'm uncertain about where specifically I should start your program. I would prefer DVD's if those are available, but don't know the best place to start. I would appreciate any advice. Thank you.
Pat
June 18, 2020 at 2:32pm
Richard Martin replies
Hi Patricia. You should consider Margaret's book, Exercise for Better Bones. Start at the beginner level and pay particular attention to the posture section.
http://melioguide.com/products/exercise-for-better-bones-program/
If you want to improve your balance, consider Margaret's video series on balance and fall prevention. Again start at the beginner level. We do not produce DVDs anymore but this video series is available in streaming format on Amazon Prime and Vimeo On Demand.
http://melioguide.com/products/balance-training-exercises/
July 23, 2020 at 10:34am
Caroline O'Connor
Hello, Margaret,
I also am new to your programme, having been sent the link by a friend in Ottawa (a previous client of yours). I have just finished the 7 days of emails and have ordered the Exercise for Better Bones book. I'd like to watch the others on streaming video. From what I read, they are only available on Amazon Prime in the States and in the UK. Is the alternative in Canada to get the Vimeo app?
I also read on your website that in-person appointments are only for residents of Ontario - is this during Covid-19 or permanent? I recently moved to Montreal from Ottawa and haven't yet found a family doctor here, never mind a physiotherapist or endocrinologist! I am due for my 2nd Prolia injection next month, and still being followed by my Ottawa endocrinologist.
Thank you.
Caroline
July 23, 2020 at 10:51am
Richard Martin replies
Hi Caroline. Margaret's home exercise videos are available on Vimeo and Prime. The Prime videos are only accessible by residents of the US and UK. That is an Amazon rule.
The Vimeo hosted videos are available worldwide:
https://vimeo.com/melioguide/vod_pages
Margaret can only provide Physiotherapy services to residents of Ontario.
November 19, 2021 at 11:51am
Barbara
Do you have a package with beginner , beginner active and advanced or do I have to purchase separately.
November 19, 2021 at 1:11pm
Richard Martin replies
Hi Barbara. They are bought separately.
March 7, 2022 at 12:09am
Sharon
I’m happy to have found you. It’s so important to know that I am comprehensively being guided by an expert. Just ordered your book - thank you!
March 7, 2022 at 10:14am
Richard Martin replies
Hi Sharon. Thank you for sharing your comments and purchasing Margaret's book. There are many free resources on our site to help you navigate Exercise for Better Bones and your exercise program. Welcome aboard.