Yes, you can, but it is important to learn to lift a box properly from the bottom. And you would need to progress to a pretty heavy set of dumbbells. You usually outgrow the dumbbells quickly unless you have an adjustable set, so the box is much easier to increase the weight by adding weight to the box gradually to keep you at your challenge point. Even a sturdy cardboard box will do. (Need to get to fatigue or momentary muscular failure by 10 reps. If you are not tired by 10 reps the weight is too light to affect BMD.)
@@sherribetz9241 Can I use a Medicinal Ball 20 pounds? that is what I have and also different dumbbells. Thank you for this video. It looks great and Interesting and I would like to try different exercises.
Hi Tracey, the silver ball is from Yamuna bodyrollingusa.com. It is the 9” silver ball. There is also a ball for massage at optp.com. You could also use a #5 soccer ball with less air in it!
My mid back & sacrum touch the dowel, however, my head is a few inches away even as I draw my head gently back. Shall I place something soft in that space or just continue as I am?
Yes, I usually suggest a lightweight small pillow or a block of soft foam to tape or wrap around the dowel to fill up the space and give you feedback. You can also clamp your forearm to the side of your head to keep your head in place.
Hi Sherri, I would love to follow your class. I have osteopenia. I have cervical stenosis c5c6c7. Is it advisable to do these exercises for me? (Because of stenosis)
Yes, Diane, it requires more mobility in the hips and more strength and it is more functional…think of lifting a box from your doorstep or a child from the floor or a bag of mulch for the garden…
Hi Claire, You can use a foam roller under your thoracic cage and shoulders but I don’t recommend using a foam roller under your neck. The purpose of the ball under the spine is to mobilize the individual facet joints and reduce thoracic kyphosis. The ball can get between the shoulder blades to target the facet joints. If the ball is uncomfortable then try releasing some of the air from it to see if that helps…as you progress, add more air…
Your discs will usually heal within 3-6 months. It will be important to stay strong and build the muscles around your spine to give it support especially when disc height is compromised. Hopefully, you have seen or will see a physical therapist to guide you in the right direction with your healing and exercise program. I have helped hundreds of patients with disc pathologies regain their strength and function and reduce pain.
Remember to start with the dowel against the 3 contact points of your head, mid back and sacrum and be sure you can do a hip hinge first! If you are afraid, build your confidence by practicing with the dowel first then with an empty box before adding weights to the box. Please consider reviewing the Liftmor Trials by Dr Belinda Beck from Griffiths University in Australia. Women with osteoporosis and fractures built their bone strength with strength training without having any additional fractures.
New time observer for now, for my wife - you are an excellent host. Poiised, literate and well organized. Inspired! Thanks - Richard
Thank you!
Great class Sherri! Love the backpack suggestion!
Thanks so much Sherri! Great workout.
Thanks 🙏
Great class!!! I don’t have a box, can I use two dumbbells instead.
Yes, you can, but it is important to learn to lift a box properly from the bottom. And you would need to progress to a pretty heavy set of dumbbells. You usually outgrow the dumbbells quickly unless you have an adjustable set, so the box is much easier to increase the weight by adding weight to the box gradually to keep you at your challenge point. Even a sturdy cardboard box will do. (Need to get to fatigue or momentary muscular failure by 10 reps. If you are not tired by 10 reps the weight is too light to affect BMD.)
@@sherribetz9241 Can I use a Medicinal Ball 20 pounds? that is what I have and also different dumbbells. Thank you for this video. It looks great and Interesting and I would like to try different exercises.
Hi, what kind of ball should we use? Your classes are very helpful...thank you!
Hi Tracey, the silver ball is from Yamuna bodyrollingusa.com. It is the 9” silver ball. There is also a ball for massage at optp.com. You could also use a #5 soccer ball with less air in it!
@@sherribetz9241 Thanks so much - you are awesome!
@@traceylewis7012 thank you Tracey! I am so grateful to be able to do this work and inspire people to stay strong! Where do you live?
My mid back & sacrum touch the dowel, however, my head is a few inches away even as I draw my head gently back. Shall I place something soft in that space or just continue as I am?
Yes, I usually suggest a lightweight small pillow or a block of soft foam to tape or wrap around the dowel to fill up the space and give you feedback. You can also clamp your forearm to the side of your head to keep your head in place.
@@sherribetz9241 Thanks so much!
Hi Sherri, I would love to follow your class. I have osteopenia.
I have cervical stenosis c5c6c7.
Is it advisable to do these exercises for me? (Because of stenosis)
Yes, just be mindful to keep your neck elongated and avoid looking up into excessive neck extension when doing the exercises.
@sherribetz9241 thank you so much for your prompt reply ❤️
Wonderful! Is it important to lift the box from the bottom, rather than with handles at the top? Thank you.
Yes, Diane, it requires more mobility in the hips and more strength and it is more functional…think of lifting a box from your doorstep or a child from the floor or a bag of mulch for the garden…
@@sherribetz9241 , thank you!
Hi Sherri, can I use a roller under my back and my shoulders and neck instead of a ball? The ball is uncomfortable for me. Thanks.
Hi Claire, You can use a foam roller under your thoracic cage and shoulders but I don’t recommend using a foam roller under your neck. The purpose of the ball under the spine is to mobilize the individual facet joints and reduce thoracic kyphosis. The ball can get between the shoulder blades to target the facet joints. If the ball is uncomfortable then try releasing some of the air from it to see if that helps…as you progress, add more air…
@@sherribetz9241 Thank you so much!
How can I do any of these when I have 3 blown discs???
Your discs will usually heal within 3-6 months. It will be important to stay strong and build the muscles around your spine to give it support especially when disc height is compromised. Hopefully, you have seen or will see a physical therapist to guide you in the right direction with your healing and exercise program. I have helped hundreds of patients with disc pathologies regain their strength and function and reduce pain.
I would be petrified to lift that box! I have a fracture at T12 - this looks dangerous for those of us with osteoporosis (I have osteopenia)
Remember to start with the dowel against the 3 contact points of your head, mid back and sacrum and be sure you can do a hip hinge first! If you are afraid, build your confidence by practicing with the dowel first then with an empty box before adding weights to the box. Please consider reviewing the Liftmor Trials by Dr Belinda Beck from Griffiths University in Australia. Women with osteoporosis and fractures built their bone strength with strength training without having any additional fractures.
@@sherribetz9241 thank you so much for your very helpful reply
😅