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Physical Therapy Osteoporosis Prevention and Treatment

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Hyper Vest Elite Review

May 30, 2018 By Margaret Martin 12 Comments

hyper vest elite review by melioguide

The people at Hyperwear just introduced their next generation weighted vest, the Hyper Vest Elite. They asked me to review the vest and share my finding with you. Here goes! Hyperwear Hyper Vest Elite Hyperwear builds the best weighted vests on the market today. Four years ago I reviewed … [Read more...] about Hyper Vest Elite Review

Filed Under: Osteoporosis Exercise Equipment

How to Get Rid of Dowager’s Hump

May 22, 2018 By Margaret Martin 23 Comments

dowager's hump exercise chest stretch melioguide

Many of my patients are concerned that they will develop a Dowager's Hump. As a result, I often get asked by patients, both young and old, how to prevent or how to get rid of Dowager's Hump. How to Get Rid of Dowager's Hump In this blog post on how to get rid of Dowager's Hump we cover several … [Read more...] about How to Get Rid of Dowager’s Hump

Filed Under: Perfect Posture

Safety Tips on Cutting Grass

April 12, 2018 By Margaret Martin 2 Comments

cutting grass

Individuals with osteoporosis or low back pain and people recovering from either a hip replacement or knee replacement need to pay special attention to their movements when mowing the lawn. I cover these safety tips and more in this blog post on cutting grass. If you have osteoporosis, … [Read more...] about Safety Tips on Cutting Grass

Filed Under: Activities of Daily Living

Weeding the Garden Safety Tips

April 11, 2018 By Margaret Martin 7 Comments

weeding the garden

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

Filed Under: Activities of Daily Living

Eight Shoveling Safety Tips

April 11, 2018 By Margaret Martin 10 Comments

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

Filed Under: Activities of Daily Living

12 Tips on Raking Leaves

April 11, 2018 By Margaret Martin 11 Comments

raking leaves safety tips

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

Filed Under: Activities of Daily Living

Hip Hinge Exercise and Standing Forward Bend

November 12, 2017 By Margaret Martin Leave a Comment

hip hinge exercise

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

Filed Under: Osteoporosis Exercises

Band Walks Exercise

November 11, 2017 By Margaret Martin Leave a Comment

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

Filed Under: Osteoporosis Exercises

Step Up Variations

November 10, 2017 By Margaret Martin 1 Comment

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

Filed Under: Osteoporosis Exercises

Back Exercises for Osteoporosis

November 9, 2017 By Margaret Martin Leave a Comment

osteoporosis back exercises

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

Filed Under: Osteoporosis Exercises

Lateral Lunge

November 9, 2017 By Margaret Martin Leave a Comment

Lateral Lunge Warm Up Exercise for Elite and Athletic

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

Filed Under: Osteoporosis Exercises

Step Lunges

November 9, 2017 By Margaret Martin Leave a Comment

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

Filed Under: Osteoporosis Exercises

Dumbbell Walking Lunge

November 8, 2017 By Margaret Martin Leave a Comment

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

Filed Under: Osteoporosis Exercises

Squat Jumps

October 30, 2017 By Margaret Martin 5 Comments

Squat Jumps for Elite

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

Filed Under: Osteoporosis Exercises

Single Leg Wall Squat with Stability Ball

October 30, 2017 By Margaret Martin Leave a Comment

Single Leg Wall Squat with 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

Filed Under: Osteoporosis Exercises

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