Just found your videos after sustaining compression fracture falling from a horse. Im female, mid 60s and for years have done yoga every day, normally with all the poses you say to avoid. I’m not aware of having osteoporosis. Would you suggest avoiding flexion permanently? I’m certainly going to do your exercises as I recover. Sadly, despite 3 night hospital stay, I have been given no advice. Finding your TH-cam is brilliant. .
My daughter rides horses and loves it 🏇I am so sorry to hear about your fall and fracture! This may be a freak accident. Ask your doctor to do a dexa and see where you are at with bone health. Mid sixties is still on the early end for doctors to check, but it will let you know whether this is something you need to pay attention to or just heal from a freak accident. These exercises will help you to heal and build strength in your spine which will be helpful whether you have bone loss or not ❤
@@Maggiepr64 These exercises are safe to do every day. I would suggest doing them at least most days of the week, so at least 4 days and potentially every day if that works in your schedule❤
Thank you .i am doing just the few i can do . i fell and fractured vertebra 12T in Hospital while preparing for a procedure.while the nurse had left me alone to get ready. It happened 2 months ago and i feel i can exercise with glutes . Soon will check with .my doctor and hope my vertebra has healed up but collapse is still there probably, not glued up😂 sort of. I would very much know what you think of vertebroplastia, i have mixed feelings about doing it, especially now that 2 months have already gone. Please tell me what you think I value your opinion.. Thank you ❤
Given the time that has gone by I would not do vertebroplasty if it can be avoided. The reason that I say that is because statistically speaking if you do exercises to strengthen the extensor muscles of the spine with vertebroplasty it pushes the average refracture rate out by about 2 1/2 years but if you do just the exercises to strengthen the extensor muscles of your spine without the surgery it pushes the average refracture rate out by about 5 years. Here is the reference to the study that I am pulling statistics from: drive.google.com/file/d/1HN2pU7G6-Il8F5cuJvvwvCmuv6QkLSNg/view?ths=true I hope this is helpful. These are difficult decisions to make.
I am so glad you are enjoying my channel! With osteoarthritis you can do these exercises, but it is important to listen carefully to your body. If something hurts back up and don't do that particular exercise. The other option is to do fewer repetitions or to try the same exercises on another day when arthritis is not so inflamed. I have rheumatoid arthritis, and work with irritated inflamed joints in my body all the time... I find that some days are better than other days. I do more on the exercise front when I have less swelling. I find that it is really helpful to move slowly and carefully with arthritis. It helps me maintain my ability to use my body and I move at the pace that I feel like each day. It tends to be different for me from one day to the next. Do you have consistent pain? Does it vary from day to day?
@sarahmapes_bonebuildersystem I was in chronic pain from April to August. It all started with gastritis. I had no idea I had OA. Since my OA is in my thoracic spine doctors were useless at the time. That drove me into a major depression. After being released from a psycho ward I changed doctors. I was pain free just about all of August. I'm not in pain, just discomfort. Since I started taking turmeric supplements, yoga and walk aerobics. The discomfort is also gone. I can finally enjoy crafting, coloring, and watching tv, etc etc. All the doctors I was seeing were all confusing, contradicting and made me feel like my life was useless. I was even told the pain will never go away and to deal with it. Refused to give me a referral to see a Rheumatologist. He claimed my OA is mild stage 1.5. He even told me I could no longer read a book.
Hi Sarah... Kelly here. You helped me awhile ago with advice on my roasted veggies and oxalates. I'm sure you remember that one 😊. I have a couple of questions for you on this video. Can you do these exercises standing? Or is it better to be sitting? I do the one we're you reach over but I do it standing, so I don't hold on to anything with the opposite hand. Plus being that I have osteoporosis I'm not sure how far over I should reach over so not to irritate my spine. (My T-score for my spine is -3.8 and hips -2.8) I work everyday at Walmart in stocking the bakery dept. lifting boxes of product a lot of walking and standing. So I'm used to movement in my legs and back. Since my diagnosis a few weeks ago I've improved my diet and started to do exercise about 1/2 hour twice a day, which feels fine so far. I want to gradually get strong not too much at once. So just not sure how far to reach over and is it OK to do these standing? I'm going to get a resistance band so I can those exercises too. Again is it OK to stand with those? I have not had a spinal compression fracture that I know of. Thank you so much, you are so sweet. Such a joy to watch your videos. Kelly.. Winnipeg, Manitoba, Canada.
Hi Kelly, it is totally fine to stand up doing this exercise. Sitting down is an option when balance is an issue, but doing this standing is great! Also, with side to side movement it is important to listen to your body and only go over as far as feels comfortable in your body. Don't move past where you feel confident in your movement ❤
I just found your videos. I just found out my compression fracture from 2021 has not healed. I do have osteopenia and am trying to strengthen my back and hopefully promote healing. Any suggestions?
I am so sorry to hear that your compression fracture from a few years ago has not healed! There are a lot of things you can do to strengthen your back. Doing small backbends like baby cobra will help to strengthen your back. Extension where you reach your arms overhead is another way to help with posture and strengthening your back. Doing some weight training would be good for building strength in your back. If you decided to do weight training, focus on exercises that will strengthen your postural muscles. Lat pulls are a good option. Make sure that you listen to your body as you exercise and make sure that you don't do anything that causes pain. There is a difference between muscles soreness and pain. It might take a little experimentation to figure out what that feels like in your body, but it is important to do. This can get better and you can do this ❤
@@jan.n.rands.adventures9430 You are not alone in having no idea and it is totally shocking to get a diagnosis and to realize that you have a compression fracture. The good news is that the spine is generally responsive to exercise and being strengthened.
Enough time should have passed for you to be able to safely do these exercises as long as you have medical approval to exercise. That said, everyone's body is unique. Listen to your body as you do these exercises and if anything doesn't feel right then don't do that particular exercise. When you try these out, let me know if you have questions about anything, and I am happy to help ❤
Hi , I fractured my L1, 3 months back. My spine T score is -2.7. Can I do all these exercises? ... is sideways bending with resistance band is alright? Please guide Tia
Sideways bending is generally considered a safe movement for osteoporosis and an important one for fighting kyphosis. After having a fracture it is important to get the medical okay to begin exercising. With a medical okay it is then important to go at your own pace and to listen to your body. If any particular movement feels uncomfortable then wait a few days or even a week before you try it again. Move slowly and carefully making sure that each movement feels alright in your body. Side to side movement is important for opening up the middle section of your back in a safe way. In cases where a person has permanent kyphosis lateral movement can help to relieve pressure off of the internal organs that are inside the rib cage making it easier to breathe. Side to side movement is helpful, but make sure that your body is healed enough to do it. I hope this helps ❤
Just found your videos after sustaining compression fracture falling from a horse. Im female, mid 60s and for years have done yoga every day, normally with all the poses you say to avoid. I’m not aware of having osteoporosis. Would you suggest avoiding flexion permanently? I’m certainly going to do your exercises as I recover. Sadly, despite 3 night hospital stay, I have been given no advice. Finding your TH-cam is brilliant. .
My daughter rides horses and loves it 🏇I am so sorry to hear about your fall and fracture!
This may be a freak accident. Ask your doctor to do a dexa and see where you are at with bone health. Mid sixties is still on the early end for doctors to check, but it will let you know whether this is something you need to pay attention to or just heal from a freak accident.
These exercises will help you to heal and build strength in your spine which will be helpful whether you have bone loss or not ❤
Thank you very much for your helpful advice. I will request a dexa as you suggest 😊
@@alisoncross4413 Let me know how it goes and if you have any questions afterwards
Thank you so much!
So glad this was helpful ❤
Thanks so much really enjoyed the band movement
Resistance bands are great! I am glad you liked it❤
I LOVE YOUR EXERCISE. GOD BLESS. ❤
I am so glad you like the practice and find these exercises helpful❤
Thank you Sarah🙂
Vikki, I am so glad this is helpful ❣
Thank you very much.
Glad you liked it!
Thanks , very nice❤.
Happy to share!
Great exercises. How often should this routine be done? Three times a week?
Three times a week would be great!
Do you recommend everyday?
@@Maggiepr64 These exercises are safe to do every day. I would suggest doing them at least most days of the week, so at least 4 days and potentially every day if that works in your schedule❤
Thank you .i am doing just the few i can do . i fell and fractured vertebra 12T in Hospital while preparing for a procedure.while the nurse had left me alone to get ready. It happened 2 months ago and i feel i can exercise with glutes . Soon will check with .my doctor and hope my vertebra has healed up but collapse is still there probably, not glued up😂 sort of.
I would very much know what you think of vertebroplastia, i have mixed feelings about doing it, especially now that 2 months have already gone. Please tell me what you think I value your opinion.. Thank you ❤
Given the time that has gone by I would not do vertebroplasty if it can be avoided. The reason that I say that is because statistically speaking if you do exercises to strengthen the extensor muscles of the spine with vertebroplasty it pushes the average refracture rate out by about 2 1/2 years but if you do just the exercises to strengthen the extensor muscles of your spine without the surgery it pushes the average refracture rate out by about 5 years.
Here is the reference to the study that I am pulling statistics from:
drive.google.com/file/d/1HN2pU7G6-Il8F5cuJvvwvCmuv6QkLSNg/view?ths=true
I hope this is helpful. These are difficult decisions to make.
Hello! Came across your channel and I love it. My question is, I have OA in my thoracic spine (upper) can I do this?
I am so glad you are enjoying my channel!
With osteoarthritis you can do these exercises, but it is important to listen carefully to your body. If something hurts back up and don't do that particular exercise. The other option is to do fewer repetitions or to try the same exercises on another day when arthritis is not so inflamed.
I have rheumatoid arthritis, and work with irritated inflamed joints in my body all the time... I find that some days are better than other days. I do more on the exercise front when I have less swelling. I find that it is really helpful to move slowly and carefully with arthritis. It helps me maintain my ability to use my body and I move at the pace that I feel like each day. It tends to be different for me from one day to the next.
Do you have consistent pain? Does it vary from day to day?
@sarahmapes_bonebuildersystem I was in chronic pain from April to August. It all started with gastritis. I had no idea I had OA. Since my OA is in my thoracic spine doctors were useless at the time. That drove me into a major depression. After being released from a psycho ward I changed doctors. I was pain free just about all of August. I'm not in pain, just discomfort. Since I started taking turmeric supplements, yoga and walk aerobics. The discomfort is also gone. I can finally enjoy crafting, coloring, and watching tv, etc etc.
All the doctors I was seeing were all confusing, contradicting and made me feel like my life was useless. I was even told the pain will never go away and to deal with it. Refused to give me a referral to see a Rheumatologist. He claimed my OA is mild stage 1.5. He even told me I could no longer read a book.
Thank you so much for this very helpful video. Very much appreciated. Where did you get your resistance band from? Thank you.
I got my resistance band in a set from Amazon and the set was under $10. They come in a variety of colors, so pick what looks good to you 🥰
Thank you :)
@@ib629 I am so glad this is helpful for you ❤
Hi Sarah... Kelly here. You helped me awhile ago with advice on my roasted veggies and oxalates. I'm sure you remember that one 😊.
I have a couple of questions for you on this video.
Can you do these exercises standing? Or is it better to be sitting? I do the one we're you reach over but I do it standing, so I don't hold on to anything with the opposite hand. Plus being that I have osteoporosis I'm not sure how far over I should reach over so not to irritate my spine. (My T-score for my spine is -3.8 and hips -2.8) I work everyday at Walmart in stocking the bakery dept. lifting boxes of product a lot of walking and standing. So I'm used to movement in my legs and back. Since my diagnosis a few weeks ago I've improved my diet and started to do exercise about 1/2 hour twice a day, which feels fine so far. I want to gradually get strong not too much at once. So just not sure how far to reach over and is it OK to do these standing?
I'm going to get a resistance band so I can those exercises too. Again is it OK to stand with those?
I have not had a spinal compression fracture that I know of.
Thank you so much, you are so sweet. Such a joy to watch your videos.
Kelly.. Winnipeg, Manitoba, Canada.
Hi Kelly, it is totally fine to stand up doing this exercise. Sitting down is an option when balance is an issue, but doing this standing is great!
Also, with side to side movement it is important to listen to your body and only go over as far as feels comfortable in your body. Don't move past where you feel confident in your movement ❤
Are these exercises to do if you have scoliosis and osteoporosis
These exercises could be safely done with both scoliosis and osteoporosis ❤
I just found your videos. I just found out my compression fracture from 2021 has not healed. I do have osteopenia and am trying to strengthen my back and hopefully promote healing. Any suggestions?
I’m a 63 year old female, btw.
Also, have been living a normal life with only minimal pain, so was very surprised when my Dr told me.
I am so sorry to hear that your compression fracture from a few years ago has not healed!
There are a lot of things you can do to strengthen your back. Doing small backbends like baby cobra will help to strengthen your back. Extension where you reach your arms overhead is another way to help with posture and strengthening your back. Doing some weight training would be good for building strength in your back. If you decided to do weight training, focus on exercises that will strengthen your postural muscles. Lat pulls are a good option. Make sure that you listen to your body as you exercise and make sure that you don't do anything that causes pain. There is a difference between muscles soreness and pain. It might take a little experimentation to figure out what that feels like in your body, but it is important to do. This can get better and you can do this ❤
@@jan.n.rands.adventures9430 You are young and have time to strengthen your back ❣
@@jan.n.rands.adventures9430 You are not alone in having no idea and it is totally shocking to get a diagnosis and to realize that you have a compression fracture. The good news is that the spine is generally responsive to exercise and being strengthened.
Can I do the band exercise laying down
Yes, you can do the band exercises laying down ❤
Thanks a ton.
@@holyspirit8 Glad it is helpful ❤
Can bird dog be done on the wall
Yes, the bird dog exercise can be adapted for the wall. I will make a short video showing how to do that.
Thank you, Sarah. Love the exercises!
@@juliepomp5843 Julie, I am so glad you love these exercises ❤
I fractured my L1 3 months ago, can I do all these exercises now? Please advise, thank you 😇🙏🏻😇
Enough time should have passed for you to be able to safely do these exercises as long as you have medical approval to exercise. That said, everyone's body is unique. Listen to your body as you do these exercises and if anything doesn't feel right then don't do that particular exercise. When you try these out, let me know if you have questions about anything, and I am happy to help ❤
Hi , I fractured my L1, 3 months back. My spine T score is -2.7. Can I do all these exercises? ... is sideways bending with resistance band is alright? Please guide
Tia
Sideways bending is generally considered a safe movement for osteoporosis and an important one for fighting kyphosis. After having a fracture it is important to get the medical okay to begin exercising. With a medical okay it is then important to go at your own pace and to listen to your body. If any particular movement feels uncomfortable then wait a few days or even a week before you try it again. Move slowly and carefully making sure that each movement feels alright in your body. Side to side movement is important for opening up the middle section of your back in a safe way. In cases where a person has permanent kyphosis lateral movement can help to relieve pressure off of the internal organs that are inside the rib cage making it easier to breathe. Side to side movement is helpful, but make sure that your body is healed enough to do it. I hope this helps ❤