5 Most Important Core Exercises for Osteoporosis

Physical Therapist Margaret Martin demonstrates the five most important core exercises for people with osteoporosis, osteopenia and low bone density.
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EXERCISE FOR BETTER BONES & ACTIVITIES OF DAILY LIVING
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FREE COURSE on OSTEOPOROSIS and EXERCISE
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BOOKS
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Exercise for Better Bones - Osteoporosis Exercise Program (Book)
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Yoga for Better Bones - Safe Yoga for Individuals with Osteoporosis (Book)
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Strengthen Your Core (Book)
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

I demonstrate the 5 most important core exercises for people with osteoporosis. Enjoy!

[@nelled6240]

Thank you for your excellent teaching

[@tinali5309]

Thank you so much for your help , Margaret ! Have a nice weekend !

[@heidibradshaw2077]

I find your videos and books so helpful. Thank you! I was wondering what is the best way to sit to develop core/back muscles - are kneeling chairs good for this?

[@Noonoo3336]

thank you so much for this clear instructions.

[@reinventing50s]

I'm glad I watched your video! I really learned a lot

[@tinamerlot4403]

Thank you. Great information

[@tinamerlot4403]

Thank you

[@robyn3349]

Thank you!

[@margaretmartinpt]

My pleasure. Enjoy!

[@helloiamacapsulemachine]

I've got 3 more important exercises for osteoporosis. Barbell deadlift, barbell squat and overhead press. Ideally loaded up to 90%+ of 1rm if safe to do so.

[@lindakautzman7388]

Thanknyou for the demonstration

[@margaretmartinpt]

you are welcome

[@ruth5498]

Thank you Margret for this helpful video and counsel.

[@margaretmartinpt]

Glad it was helpful!

[@jonr6680]

Great reminder to keep strong, even if you can't get out or don't have much time.
For the normies amongst us, the svelte form demonstrated by Margaret is achievable only if one has mastered other key life skills, notably diet. But there's other factors.
By example, my core is ... strong ish from exercise, but bulging on a typical day.
Carrying excess lipids, external & visceral.
Literally digesting today's food takes space.
Anyone with illnesses relating to the digestive tract may have inflammation that takes up more space.
And then there's sedentary lifestyles, sitting all day & for years. These muscles are chronically weak...
All these things are fighting the intention & desire.
There is also female biology (not an expert on that!).
TLDR? Be kind to yourself, we can't all look that good, being healthy is a journey.

[@margaretmartinpt]

Thank you

[@carinatcommunitymovement4193]

In Bird Dog, during your profile shot, your left elbow was bent. Assuming it doesn’t matter if the arms are bent, as the focus is on not moving the body while extending an arm/leg. Thanks.

[@lilyofthevalley11]

Please explain how to use these! How many reps? Are they to be held statically like isometrics? Please give more understanding of how to use these practically.

[@r.p.8906]

merci

[@margaretmartinpt]

Bienvenue.

[@Hildred6]

Very helpful, a lot of information to remember and remembering angles etc, which I struggle with while doing the exercises.
I do ‘toe dips’ also while keeping the angle right for core strength

[@margaretmartinpt]

Thank you

[@deepun9091]

Hi Margaret, thank you for your awesome advice. I did the cat dog exercise daily for 6 months, fast, arms and legs to strengthen my back. Then I pulled a muscle on my left leg below, back of the thigh and it just wouldn't heal and I had to see a chiropractor and I ceased sticking the legs out. Do you know how I can avoid pulling a muscle like that again? And, if I did it slowly, do you think I would pull a muscle? I've been just doing the arms only, daily, for the last year, that pulled muscle stayed that way for six months.....am 67.....thanks!

[@beverlyleblanc3749]

How many reps of each exercise? Thank you.

[@JohnsDeb]

Great tips! The only one I can’t do is getting on the knees due to R-knee replacement & will have Left Knee replacement in the next 6-8mo or so.
Thank you for the tips ❤

[@margaretmartinpt]

Thanks

[@lidiajohnson8546]

Do you know of osteoporosis osteopenia specialist in Dallas Tx. Anywhere in Texas?
I was told to start by going to an endocrinologist

[@ArlenePMCM]

Thank you 🙂

[@margaretmartinpt]

My pleasure.

[@irenetrevor1]

How many reps of each exercises.