Welcome to lesson one of the osteoporosis tutorial series, Exercise Recommendations for Osteoporosis. In this first lesson I will:
- Introduce you to MelioGuide (and me).
- Provide an overview of the rest of the upcoming lessons.
- Demonstrate an exercise you can do for your bone health.
- Introduce the first lesson on how exercise can reverse osteoporosis.
My personal philosophy is to empower my clients through education and coaching so that they can manage their health. In this seven part online video course, I will show you how to choose the osteoporosis exercises that will allow you can take control of your bone health.
Table of Contents
Osteoporosis Tutorial Introduction to MelioGuide
About MelioGuide and Margaret
My name is Margaret Martin. I am a clinician who has worked in Canada as a Physiotherapist and the United States as a Physical Therapist.
I am passionate about health and the human body and I believe strongly that the movements we choose should be intelligent and the food we eat should be nutritious.
After graduating from McGill University in 1984, my career took me from the East Coast of Canada to the West Coast of the US. The first 24 years of my career involved working in variety of hospitals, clinics and industries.
Whether I was helping someone recover from a spinal cord injury, a stroke, or a hip replacement, my goal was always to help my patient be as mobile and independent as possible.
My Patients and Their Skeletal Health
The underlying system that my thousands of patients shared was they all had a skeletal system. They all had bones.
At that point, I decided that I would devote the balance of my professional career to building a website and a clinic where people like you could strengthen their bones in a comfortable and safe setting. For the past 12 years I have been working on MelioGuide to make it the leading place on the web for safe and effective prescribed exercise programs for people with osteoporosis.
In 2006, with the talents of my technologically savvy husband, Richard, MelioGuide was born.
Melio comes from the word “meliorate” — to make something better and stronger.
Exercise Prescriptions for Osteoporosis
My exercise prescriptions are better than most. Not only do they target your bones but they also take into consideration your heart, your joints, your balance, your core, and your pelvic floor health.
MelioGuide is the guide to make your body, your bones and your knowledge stronger. It will empower you to be able to understand how to move safely in your garden, decide whether the exercise class you attend is good for your bones or causing harm, and identify poses in your yoga or Pilates classes that should be modified or avoided.
Along my journey as a Physiotherapist and movement specialist, I became increasingly aware that many professionals, fitness and Yoga instructors have very little knowledge about osteoporosis. That led me to develop a 15 hour, two-day course for professionals that taught them how to treat patients with osteoporosis.
For over two years I taught live courses to healthcare professionals in both the US and Canada. Over 12,,000 healthcare clinicians have completed my professional training courses. Today, my course for health professionals is available online.
Now I devote 100% of my time to working with individuals like yourself who have been diagnosed with Osteoporosis or Osteopenia and are fearful of moving in case they should break a bone. I look forward to working with you and am happy to have you join our community.
The tutorials focus on the areas that will help you with your bone health and specifically the osteoporosis exercises that will allow you to build your confidence. Here is a quick summary of the lessons:
- The first lecture (below) answers the question many of my new clients have: can exercise reverse osteoporosis?
- The second lecture is called ‘Stop the Stoop’ and will focus on how to avoid that stooped, kyphotic posture.
- The third video lecture is on the key principles when starting an osteoporosis exercise program — and specifically a strength training program.
- The fourth video tutorial covers the major components of a comprehensive osteoporosis exercise program. It will discuss posture, strength, balance, flexibility and other major components specific to osteoporosis.
- In the fifth video you will meet several clients who have used the Exercise for Better Bones program and hear them talk about osteoporosis exercises.
- In the six video tutorial I cover yoga and osteoporosis.
- In the seventh and final lecture I discuss core strength and osteoporosis.
Many of my patients often put their needs second to the needs of their family. I encourage take the time to take care of yourself. Invest in your health and complete the course. Thanks!
Your exercise today is the Heel Drop. This heel drop has been modified and integrates it into the 8 Brocade Exercise sequence.
Studies have shown that the exercise, when done as prescribed will not cause a worsening of compression fractures. However, if you have not done overhead reaches in some time, it may cause a reaction from your back muscles.
Application of heat in the back area is a good option if you do not get relief with ice. I recommend you start with one repetition and build up gradually over a few weeks. I suggest this for any of the exercises that you may read about in my videos.
Today’s Lesson • Can Exercise Reverse Osteoporosis?
One of the first questions new patients ask me is if they will be able to reverse their osteoporosis and specifically what role exercise plays in reversing osteoporosis. You first lesson will cover these topics. The video below covers the role of exercise in reversing osteoporosis. I encourage you to read a comprehensive blog post I wrote recently entitled, Can Osteoporosis be Reversed?
Tomorrow’s Lesson • Stop the Stoop
Stay tuned and keep an eye out for tomorrow’s email. The next lesson is on how to avoid a kyphotic posture and is called Stop the Stoop. See you tomorrow!