I encourage my clients to follow these safety tips for weeding the garden. They are especially appropriate for those individuals with osteoporosis, osteopenia, and low bone density because these individuals are at risk of fracture risk of a compression fracture. These guidelines are also applicable … [Read more...] about Weeding the Garden Safety Tips
Eight Shoveling Safety Tips
Shoveling is an essential part of the gardening experience. However, poor shoveling technique can lead to back, shoulder and neck pain. For those individuals with osteoporosis, it can cause compression fractures. To avoid these outcomes, I provide eight shoveling safety tips I encourage my patients … [Read more...] about Eight Shoveling Safety Tips
12 Tips on Raking Leaves
Here are twelve safety tips for raking leaves. When fall arrives and the leaves accumulate in the yard, I encourage my patients to follow these tips — especially those with osteoporosis, osteopenia, or low back pain. Twelve Safety tips for Raking Leaves Face your leaves while you rake. … [Read more...] about 12 Tips on Raking Leaves
Hip Hinge Exercise and Standing Forward Bend
The forward bend position occurs when people do certain exercises, Yoga and Pilates poses, and day-to-day movements. When done incorrectly, they can cause flexion of the spin. This can be problematic. But this forward flexion does not have to happen — if you learn to move correctly. The hip hinge … [Read more...] about Hip Hinge Exercise and Standing Forward Bend
Band Walks Exercise
The Band Walks exercise for Athletic level is part of the strength training in the Exercise for Better Bones Program. This exercise targets muscles in the hip abductors and back as well as bones in the hips and spine. In the video I demonstrate how to perform this exercise. Band Walks Exercise … [Read more...] about Band Walks Exercise
Step Up Variations
In this blog article I will demonstrate three step up variations. Each step up exercise is part of the Exercise for Better Bones program and can also be considered step up for balance exercise variations. Step Up Variations The three step up variations are: Step Up Exercise • Active Level … [Read more...] about Step Up Variations
Back Exercises for Osteoporosis
This blog article will cover two effective osteoporosis back exercises that are part of the Exercise for Better Bones program. Osteoporosis Back Exercises The two osteoporosis back exercises are: Swiss Ball Pullover with Single Dumbbell • Athletic Level Swiss Ball Pullover with Two … [Read more...] about Back Exercises for Osteoporosis
Lateral Lunge
The Lateral Lunge exercise is an Elite and Athletic level warm up exercise from the Exercise for Better Bone program. It is one of several warm up exercises you should do before starting the strength exercise component of the Exercise for Better Bones. Lateral Lunge Exercise • Warm Up The … [Read more...] about Lateral Lunge
Step Lunges
The step lunges exercise is an Elite and Athletic level warm up exercise from the Exercise for Better Bone program. It is one of several warm up exercises you should do before starting the strength exercise component of the Exercise for Better Bones. Step Lunges Exercise The following are the … [Read more...] about Step Lunges
Dumbbell Walking Lunge
The dumbbell walking lunge is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. The exercise targets the muscles of the hamstrings, quadriceps, and buttocks. It also targets the bones in the wrist, spine and hips. Dumbbell Walking … [Read more...] about Dumbbell Walking Lunge
Squat Jumps
This blog will cover two variations of the squat jumps exercise. Squat Jumps The two variations of the squat jumps exercise are: Double Leg Squat Jumps Squat Jumps Jump Squats Benefits The jump squats benefits are as follows: Strengthen and build bones (specifically of the … [Read more...] about Squat Jumps
Single Leg Wall Squat with Stability Ball
The Single Leg Wall Squat with Ball is a strength exercise from the Exercise for Better Bones program specifically designed for the Elite Level. Single Leg Wall Squat Benefits The single leg wall squat exercise will benefit the following muscle groups: Quadriceps. Buttocks. Back … [Read more...] about Single Leg Wall Squat with Stability Ball
Ten Osteoporosis Exercises to Avoid
This article identifies ten osteoporosis exercises to avoid. (The term "osteoporosis exercise contraindications" is the medical term for "osteoporosis exercise to avoid"). In addition to these osteoporosis exercise precautions, I cover several yoga and Pilates exercises to avoid if you have … [Read more...] about Ten Osteoporosis Exercises to Avoid
Balance Ball Exercises
I will demonstrate three different variations of balance ball exercises — each one progressively more challenging than the last. Are you ready? Before we start, we should cover why you need a burst resistant exercise ball. Read my blog article Use a Burst Resistant Exercise Ball and then come … [Read more...] about Balance Ball Exercises
Single Leg Reach
The Single Leg Reach is a balance exercise from the Exercise for Better Bones program specifically designed for the Athletic Level. Single Leg Reach • Balance Exercise This is the single leg reach balance exercise. If this is the first time you attempt this, you may choose to do it between … [Read more...] about Single Leg Reach