Here are eight shoveling safety tips I encourage my patients to follow — especially those with osteoporosis, osteopenia, or low back pain. Wear sturdy shoes that keep you grounded and that allow you to transfer your force into the ground. Use a sharp shovel that can penetrate the soil in … [Read more...] about Eight Shoveling Safety Tips
Articles
Twelve Raking Leaves Safety Tips
Here are twelve raking leaves safety tips I encourage my patients to follow — especially those with osteoporosis, osteopenia, or low back pain. You should face your leaves while you rake. Make a point of knowing where you are and what is around you so that you can walk backwards safely … [Read more...] about Twelve Raking Leaves Safety Tips
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
Osteoporosis Exercises to Avoid
In this blog, I will cover ten osteoporosis exercise contraindications (also known as osteoporosis exercises to avoid) that should not be a part of your exercise program. I will also briefly discuss yoga exercises to avoid with osteoporosis. Research and clinical studies have shown that flexion … [Read more...] about 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
Vitamin K2 Dosage for Osteoporosis Treatment
Vitamin K2 can play a critical role in the treatment of osteoporosis. In this blog post, I will discuss Vitamin K2 and osteoporosis. I will also list the foods high in Vitamin K2, provide the current recommended Vitamin K2 dosage for osteoporosis, discuss Vitamin K2 deficiency, differences between … [Read more...] about Vitamin K2 Dosage for Osteoporosis Treatment