In today's post, I cover how to safely unload your washer and dryer if you have osteoporosis, compression fractures or weak joints. The video demonstrates how to unload your laundry from a front-loading dryer. Later in the post I provide instructions on how to unload a top-loading washer or … [Read more...] about How to Safely Unload Your Washer and Dryer
Forward Lunge Exercise
In this blog I present two forward lunge exercise variations. Forward Lunge Exercise Variations The two forward lunge exercise variations presented are part of the Exercise for Better Bones Program. The two variations are: Forward Lunge Exercise • Beginner Level Forward Lunge Exercise • In … [Read more...] about Forward Lunge Exercise
Can a Waist Weight Belt Increase Bone Density?
A reader recently told me that she was unable to wear a weighted vest and asked if I could I recommend a waist weight belt for walking and aerobic exercise. She wondered in the waist weight belt could increase weight bearing load on bones while exercising and increase bone density. Table … [Read more...] about Can a Waist Weight Belt Increase Bone Density?
Exercises for Osteoporosis of the Spine
Individuals with osteoporosis and a history of vertebral compression fractures need to do exercises that strengthen the spine and back. Exercises for the spine and back are especially important if you have had a vertebral compression fracture because the risk of further compression fractures … [Read more...] about Exercises for Osteoporosis of the Spine
Four Abdominal Exercises for Osteoporosis
In this blog post, I demonstrate four different abdominal exercises for osteoporosis. The four exercises presented in this post progress from beginner level to advanced abdominal exercises (for athletic and elite level individuals). All of the abdominal exercises strengthen the muscles in the core … [Read more...] about Four Abdominal Exercises for Osteoporosis
Tricep Extensions
In this blog, I will demonstrate several variations of the tricep extensions exercise, including the supine tricep press. Each of these is part of the Exercise for Better Bones program and progressively more difficult. Tricep Extensions The five tricep extensions variations are: Supine Tricep … [Read more...] about Tricep Extensions
Bicep Curl Variations
Today I will cover five different types of bicep curls that you often see in fitness magazines, at gyms and recommended by personal trainers. I recommend that only four be incorporated into your exercise program. People with osteoporosis, osteopenia or low bone density should not do one of the bicep … [Read more...] about Bicep Curl Variations
How to Do the Push Up Properly
This blog presents four push ups variations. Find the the right push up variation for you (using the Table of Contents, below). Later in the blog post, a shoulder specialist demonstrates how to keep your shoulder joints safe and strong while doing the push up. Push Ups Variations The four … [Read more...] about How to Do the Push Up Properly
Angels in the Snow Exercise
Angels in the snow is a Beginner level Strength exercise in the Exercise for Better Bones program. I call it "angels in the snow" because it reminds me of when I was a child and I would lie on the fresh snow and make an angel shape by moving my arms and legs. Angels in the Snow Exercise You … [Read more...] about Angels in the Snow Exercise
Alternating Leg Lifts Prone
The alternating leg lifts prone exercise is one of the Beginner level Strength exercises in the Exercise for Better Bones program. It targets the hamstring, buttocks and lower back muscles and the hip and spine bones. Alternating Leg Lifts Exercise in Prone Position Alternating leg lifts … [Read more...] about Alternating Leg Lifts Prone
Physical Therapy Bridge Exercise
In this blog, I present three different variations of the physical therapy bridge exercise. Physical Therapy Bridge Exercise Variations The three physical therapy bridge exercise variations are: Bridge Exercise for Beginner Bridge with Weight Exercise Bridge Exercise with 2 Up and 1 … [Read more...] about Physical Therapy Bridge Exercise
Horse Stance Exercise
In this video blog, I will demonstrate two variations of the horse stance exercise — horse stance vertical (for beginner) and horse stance horizontal (for active level). 1. Horse Stance Exercise Vertical for Beginner The horse stance exercise in vertical form is one of the Beginner level Strength … [Read more...] about Horse Stance Exercise
Squats with Ball Against Wall
The Squats with Ball Against Wall (with burst resistant stability ball) exercise is part of the Strength Exercise program for the Exercise for Better Bones Beginner level. Squats with Ball Against Wall Benefits The squats with ball against wall benefits include stronger quadriceps and buttocks … [Read more...] about Squats with Ball Against Wall
Reverse Lunge
The Reverse Lunge exercise between chairs is part the Exercise for Better Bones Beginner level. Reverse Lunge Between Chairs You will need a couple of sturdy chairs to do the reverse lunge exercise. I have drawn a line to guide me. If you happen to have perfectly lined patterning, you can … [Read more...] about Reverse Lunge
Marching in Place Exercise
The Marching in Place exercise is the last of three Beginner and Active level warmup exercises in the Exercise for Better Bones program. You should do the marching in place exercise before you start your Strength exercises and remember to enjoy this, think positive thoughts and use the opportunity … [Read more...] about Marching in Place Exercise