Save $$. Are you ready for a Home Based Osteoporosis & Balance program designed by trained Physical Therapists? Then check out Wellen AND receive 25% off of your Membership when you use: ED25 at checkout. Here's the link www.getwellen.com/. Start getting STRONGER Today!
Fractured my pelvis in 6 places 3 weeks after being diagnosed with osteoporosis. (July). I was already doing yoga and Pilates but my physical therapist concentrated on weight lifting.This 66 yr old GMA is feeling stronger and ready to add more to my workouts.
I’m 80 and have been swinging Kettlebells for many years now which builds core strength. I swing, snatch, high pull, clean and press with 8kg (also bi - i.e. two bells) and am now moving on to 10kg. I also swing 12 kgs. I could swing a 16kg and deadlifted 24kg. That however caused a stress fracture in my leg, so am going quietly with that.
@@LilikoiJammin. Studies show that yoga and Pilates are neutral for bones. Better than control groups, which lose bone, but no gains for yoga and Pilates. You need more weight / resistance training to improve bones. There are youtubes that cite the studies and numbers.
Hi! I just was diagnosed this week as well. Spine + hip. I'm scare, too. I'd love to chat if you want. I'm 57 and healthy. I lift heavy weights on the regular so it must be nutrition for me. Ugh. Not enough protein/calcium. And I know I'm guilty of this.
Hello! I have been on chemo treatments on and off for 20 years and now have osteoporosis. My doctor put me on Boniva for 4 months now but after watching your videos I am gling to try the COMB study program and do these exercises a long with some walking. I am excited about the future and looking forward to it. Thank you a million for your videos, they are amazing!!!
So glad to find this channel and your exercises Ed! I am 60 and was diagnosed with severe osteoporosis but have never had any fractures.. Saw an endocrinologist who recommended Prolia. Haven't decided if I'm taking it yet. Meanwhile, I'm doing more weights, including exercises like these using my own body weight. Also, taking tap dancing which includes stomping and I heard is good for osteoporosis. Also re-evaluating all my supplements and seeing a dietician. 🤩
@@renastone9355 True esp for OP from corticosteroids but can only take for 2 yrs (some extending now) then switch to an antiresorptive (Fosamax, Actonel, Aclasta or Prolia and maybe Evenity) for 2+ yrs to maintain new bone. Some aren’t aware of the need to switch. Mean (avg) trabecular bone score (TBS) change with Forteo is ~2.2%. Others a bit higher. Per newer study: “…bone density accrual is maximized when patients are given anabolic agents first, followed by potent antiresorptive therapy. Since total hip bone density during or after osteoporosis treatment has emerged as an excellent surrogate for future fracture risk, attaining a greater hip bone mineral density is a treatment goal for high-risk osteoporosis patients.”
@@renastone9355 “…bone density accrual is maximized when patients are given anabolic agents first, followed by potent antiresorptive therapy. Since total hip bone density during or after osteoporosis treatment has emerged as an excellent surrogate for future fracture risk, attaining a greater hip bone mineral density is a treatment goal for high-risk osteoporosis patients.” Ask Dr about TBS.
Thank you 4 this video.I am 63 and have osteoporosis. I walk three mile 6 days a week but my down fall is doing strength training.I have cerebral palsy on rightside but ,most of this excerises u show I can do Just need to start.Thanks again
I do 100 situps along with side planks moving up and down and as I raise up with my situps I consciously rise like a board and without the crunch I rise up sometimes halfway holds till I feel the burn a while and it's so helped my scoliosis, true game changer for me. Thx for educating❤ because people need to know it is as important as cancer research , and diabetes
@@dellchica2373 Hi Del Chica, I'm just so much happier and I breathe better it's helped because I'm strengthening my core and the stronger you are in any part of your body the healthier you are the more you're able to endure just about anything. Walking is a task or it was a task for me now it's not just simple things that you take for granted that you didn't realize would affect you when you do have something like scoliosis and then are forced to do exercises you have no other choice unless you want to go through a scary surgery and I'm not willing to do that it's too risky and I'm too old for that so I really was left with no choice but to exercise and I'm not an exercise person now I'm an exercise freak isn't that crazy and it's like wow it took scoliosis to get me really actually healthy it's kind of a blessing in disguise so I am here to let you know that it has helped me I don't know how to explain other than it's made my core very strong and until you try exercising consistently everyday you might be missing out and they say to take a day off for a break but I don't do that I do exactly a hundred or more setups and I do exactly a hundred or more squats and I do exactly about a hundred or close to of arm exercises with 10 lb dumbbell weights and I dived into it so I mean there's nothing better than just diving in you know and anyway I hope you do give it a try because you'll soon see just like me that it was the right choice and you'll be so much happier and healthier for it, God bless you!
@@dirtydiana8434 awesome!! I do have scoliosis but never liked exercise. I just did yoga which helped but nothing else. Your routine is incredible!!!!💃💃i hope i find the inspiration from your response to start! How old are you and how long have you been exercising, if you dont mind??? Congrats n all the best! Hope 1 day i can be like you!
These exercises might be better for us ladies who have had a hysterectomy. I had a complete hysterectomy at age 27. I'm now 54. Over the decades I've tried the exercises you showed at the beginning of your video that you don't recommend, and they did not close the groove in my abdomen! Thank you for another great video.
Hi Ed, I have been a personal trainer for almost 2 years now, but really haven't been able to dedicate my full time to it. I just retired in December and work at a local Fitness Center. I found your you tube channel several weeks ago, and as someone with Osteoporosis/Osteopenia, I really appreciate the information and that I can now also share this with my clients. BTW, I am originally from Washington, lived in the Seattle area for years, my daughter graduated from WWU! Bellingham is beautiful!!!
Hello Mary Jane, good to hear from you! I’m happy you found the videos helpful, we need as many knowledgeable trainers as we can especially with bone density and osteoporosis issues. And I also graduated from Western back in the day in 1986, say hello to your daughter, another fellow Viking for me :)
Would you please consider doing a pelvic floor safe version of this, a lot of women have pf issues and/ or prolapse, and exercises that increase abdominal pressure like planks are not recommended. Thanks
Thank you! Yours was one of the best explanations I’ve found for these types of exercises. Much appreciated. I have osteoporosis and am working on it. This was great.
Thank you Ed for this video. I have osteoporosis. 73 years old. I exercise and walk everyday. Have been doing exercises to strenghten cire my question is i have been doing some yoga for years. sun salutation is me favorite. Given the bending forward and backward of the spine, i am worried that it is wrong for me. Advice, pls?
Your 2 action steps for a Healthier You! First, join our facebook group at facebook.com/groups/livewell50 Then take your health even further at LiveWell50.com See you on the inside!
great training! used to be a personal trainer but now have osteoporosis. I love that you're so clear about form and the other important details! thank you!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Nice to see the specificity on form and which not to do, particularly Russian Twists!. Couldn't find your instruction on what you mean by "scap in the back pocket". I hope you don't mean scapular depression!
Hey Toni, by scapula in the back pocket, I mean, adjusting your posture a little bit to engage the muscles around the scapula. So imagine you are standing up tall, and then you are trying to push your shoulder blades down to the floor that engages your lower trapezius and helps to stabilize your shoulder.
You're welcome Dorothy! Here's my osteoporosis playlist with many more videos about how to help with osteoporosis that you may find helpful, enjoy! th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html
This is so good this is exactly what I needed thank you very much but I'm in bed now but tomorrow morning or the afternoon it's going to be the afternoon I'll start doing these thank you for sharing and happy holidays🤗🤗🤗🤗🤗🤗🤗👏👏👏👏👏
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
You are so welcome Tina! Here's my osteoporosis playlist with many more videos about how to help with osteoporosis that you may find helpful, enjoy! th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Thank you so much for the modifications. I had shoulder surgery and was unable to do planks anymore. What do you mean by scapula in back pocket? I assume to keep back straight.
You are very welcome! This video will explain what "scapula in your back pocket means" th-cam.com/video/AHnX5ZHinLQ/w-d-xo.htmlsi=32FuF8PyBCvfSk33 Let me know if it helps!
Hi, new subscriber. Thank you for sharing valuable information and ideas to do core strengthening workouts at home. I should have been doing this a few years ago when I started to feel some weakening but still ahead enough to benefit hopefully.
Found your channel this week and am so glad. Recent diagnosis with osteoporosis. Question - how much to exercise? what is too little, what is too much. I have been doing about 30-40 minutes a day with a mixture of exercises with weights, bands and walking about 5 days a week. Thank you.
Welcome Jackie, happy to have you! I love how active you are, keep it up :) I would strength train 3 days per week, walk daily and track your steps and try to get on the floor daily to stretch and exercises.
Hi i am 37 year old And dignosed with oseteoporosis in back and osteopenia in hip and wrist last year. Please suggest is there any way to make back bone stronger. And also through exercise. I have always lower back pain plus anterior pelvic tilt.
I feel a little overwhelmed by all the amount of exercises that can be done with osteoporosis. And because of all the quantity I don't know what to do anymore... and in the end I do nothing... So I'm glad I came across this video. And at least I'll start with that... THANX!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Cannot do anything on the floor I would never get up THR on left side. I did try the alternative on the wall for the first time so would like to remember to try that. Thank you.
Thank you for reaffirming these exercises.. I’ve dropped back on doing them as work has been sooo busy , life in general ❤ I have a left arm full of metal plates and writs plate wire and screws with bone graft supporting my thumb , told by specialist & hospital staff worst wrist fracture they’d ever witnessed 😮 been a difficult few years in many ways . I will make big effort to get back doing the plank 🥹
I had a hip replacement 5wks ago. Had diagnosis of osteoporosis of lumbar spine yr before. Been an avid Walker & exercises for balance & alignment & stretches for that prior to surgery. Have 4 more PT appts. Can I begin these exercises soon after? Know I need core strength. Balance still very good. Ty
Could you do a video on exercises for someone with osteoporosis and scoliosis. My scoliosis is very bad from being run over as a child. I have two curvatures, one at my lower back and one at my shoulder blades, which leave my left shoulder blade without any support and it wants to fall down. I do walking up and down hills but have to quit when it snows (Granite Falls, not far from you) My osteoporosis is also quite bad, Prolia did nothing for me.
1 just diagnosed with osteoporosis and doctor wants to begin medication but i am a 17 year cancer survivor and did it without drugs. I came across your video and tried the exercises. How many times per week is this recommended. I use 2&1/2 weights - is this ok
I have been strength training x 2 per week for 14 years I’m 74 .. with osteoporosis.. I don’t take meds But I have broken wrist and elbow hiking and walking dog Any thoughts on the the vibration plate machines? Thanks! Love your videos
Thank you so much for providing these informative videos. I've been diagnosed with osteoporosis several years ago and I am seeing the curve in my neck that you were describing at the beginning of the video. I've been exercising on almost a daily basis now, but still find it hard to maintain perfect posture. I wonder if you would recommend wearing some sort of a back brace or bra brace. I'm 60 years old, and am very worried about my conditioning worsening. Also, what are your thoughts about mini trampolines? I've read conflicting reports, and would like to know what you think. Thanks in advance.
Hello Audrey, I'm not a fan of back braces, I'd rather have you work on back strengthening exercises and wear it only if needed. Also, the mini-trampolines can be great for cardio fitness, balance, etc, but not great for bone density since they don't have much "impact". Hope that helps and keep on exercising!
Hi - just found your channel and the content is great. I have osteoporosis and don't take meds but vitamins etc. I strength strain regularly but on the last lower abs exercise my abs are fine but feeling a strain in my neck. Is there anything I can do to ease. Thanks
A few years “over the hill” and recently diagnosed with osteoporosis of the spine and osteopenia of the hips. What is your opinion of the “superman” exercise and foam rollers? Thanks so much for all the helpful info!
Supermans can be a good exercise as long as it doesn't hurt your back. If it tends to irritate your low back after you do them, you can put a pillow under your hips. Either way, include the exercises I talked about in this video. Good luck!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
I have challenged myself to do these core exercises daily since this vid was released. So far, I am 5-6 days per week consistently - looking to integrate these exercises as a daily habit. I have been dx with osteoporosis in all test locations. Wish I had been more serious about the exercise while I was still Osteopenia, but I am a believer in "it's not too late to start."
You mention a link there’s a link at the beginning for 5 exercises (and you mention again that you placed the link above right at end of vid) but I don’t see it either place. Can you direct me to the one you’re referring too. I don’t see it below wither in “more”. Thanks. Love your channel! 💪🏼🦵🏼
My T12 collapsed in June. Moving a stone table top on my patio. It didn't hurt at first at all! The next days Night. I sat down eith a bit of a plop into a small camp chair because im little. As soon as my butt hut that chair lightening shot out in all directions from my back. I had to stand right up. I was like wth just happened here. Tried to sit back down gently. No go. I think it fractured it while miving the table but didnt collapse until i sat in the chair about 30 hrs later! Urgent care took xrays and called me at home that night and said call a surgeon. They sent them to the hospital to be read. It eas wicked bad. Im just noe starting to recover and im doing quite a bit of soft calisthenics. But i need to work my obliques and lateral so idk if i can do planks yet eith my back but i can do thst modified wall plank. And also i been doing core exercises for weeks now and started doing flexing holds. All kinds be ausrvits important to gently tug the muscles as often as you can with osteoporosis. Im also taking a bone regrowth meficine. In a daily injection. Between a year or two, they say more than 2 years causes bone cancer in lab rats. So im going to not use it thst long. Just started the injections a week ago. All good do far 👍 im hoping i can grow as much as possible because my bones are like an 85 year old..Im working out everyday to fight it every way that i can! I will get a new bone scan in a year and see if its working 🙏🏼 thanks gor the cool exercises. I saved them to my osteoporosis exercises playlist❤
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Hi Ed, I was diagnosed with cubical tunnel syndrome and elbow flexion with resistance e.g. bicep curls or elbow planks result in elbow pain later. Any suggestion on modifications is appreciated. Thanks for your informative videos
Hi Ed: Thank you for the video, but I have a question. Can water crunches in water arobics class also cause wedge fractures? I am 59 with osteoporosis in my spine & femural necks.
Great question. It's the movement that we are trying to avoid, so yes, I would still NOT do them in the water. You can easily work your core with your spine in neutral. Good luck
This is key: exercise to strengthen the muscles of the core/back without putting pressure on the actual vertebrae! I have myeloma cancer, they did surgery to remove cancer within my spine, the placed a cage to take the place of the vertebrae that had been consumed by the cancer, then screws up and down the thoracic region to further support my spine. I have to be VERY careful not to bend, twist or compress the spine by jumping, or even jolting it by sitting down too hard. Sounds like the impossible dream to strengthen the core, but it’s not! The plank exercises against the wall are perfect. No micro fractures from exercise trauma! Hooray!
Thanks Mary! Here are a few additional resources for osteoporosis that may be helpful for you livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
Hello Mary, I'm in the process of re-doing the web site. However, for exercises I have been strongly recommending Get.Wellen.com. Here is a video that explains it in detail. th-cam.com/video/gHboKGnytWY/w-d-xo.htmlsi=syH7ouacEWTCiaHx. Take care
Mr. Deboo how do I keep your exercises and advice in osyoenia in one place so I can view them and do my exercises routine everyday for my strength, bone building etc. I'd to have an everyday routine for my upper and lower body daily routine
Great question! Here's a link that has all of my osteoporosis videos, all in one place :) th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html Thanks for watching!
Yes, planks can be a bit boring but the rotational crunches are a little harder on your spine. So if you need to balance that out in your program if you have osteopenia or osteoporosis.
@@FrontRowwithEd I am only in my 30s and aspire to be really strong and defined. I (when I did it every day) got good strength from crunches and the reverse crunches etc. Are they all a definate no with osteoporosis?
@@littlevoice_11 Unfortunately, I would stay away from them if it was me. I would still focus on core strength, but with different exercises. Good luck!
I'm not sure you will see this, but I just recently found your channel. I have a question about situps. I have been doing chair situps (sitting on the edge, back straight, and just going back til I'm almost touching the seat back). Is this OK or should I stop doing this one?
Aloha hugs 🤗 learning I have not drank or smoked in 51 years I like CBD oil it helps and my Doctor gives me 50000 units D each week Bless your hearts, I can get up off the floor Im 72 starting my 73 year around the Sun
Great question, I understand the apprehension. First get clearance from your doctor to make sure the fractures are healed. Then start slowly and here's a playlist that has other exercises as well th-cam.com/video/BaJ7mGf2eys/w-d-xo.html Good luck, be proactive, be safe
Great question, I would not. I would wait for the shoulder to be completely healed and then start with the side plank on your knees and progress accordingly. Good luck.
I am dead set against the meds. The side effects are horrible. One is spontaneous bone breaks bc medication makes bones brittle. They cut is worse than disease
I would try to get on a three time a week schedule. But on the other days you can definitely exercise just give your core muscles a break so they can come back stronger.
Great question Helen! Higher "impact" exercises are better for bone building as long as you are able to tolerate them. So, yes, skipping would be good if it's not painful. Start slowly and work your way up. Good luck!
Sorry to hear that. You may need to work on shoulder range of motion and stretching first. Here's a couple of videos that may help you th-cam.com/video/ddslyteQsbQ/w-d-xo.html th-cam.com/video/YPiXbktPLaE/w-d-xo.html Good luck and keep trying, don't give up!
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Save $$. Are you ready for a Home Based Osteoporosis & Balance program designed by trained Physical Therapists? Then check out Wellen AND receive 25% off of your Membership when you use: ED25 at checkout. Here's the link www.getwellen.com/. Start getting STRONGER Today!
Fractured my pelvis in 6 places 3 weeks after being diagnosed with osteoporosis. (July). I was already doing yoga and Pilates but my physical therapist concentrated on weight lifting.This 66 yr old GMA is feeling stronger and ready to add more to my workouts.
I’m 80 and have been swinging Kettlebells for many years now which builds core strength. I swing, snatch, high pull, clean and press with 8kg (also bi - i.e. two bells) and am now moving on to 10kg. I also swing 12 kgs. I could swing a 16kg and deadlifted 24kg. That however caused a stress fracture in my leg, so am going quietly with that.
@@juliehock6059❤
Are you still doing yoga?
@@yenski2012 yoga or Pilates every morning
@@LilikoiJammin. Studies show that yoga and Pilates are neutral for bones. Better than control groups, which lose bone, but no gains for yoga and Pilates. You need more weight / resistance training to improve bones. There are youtubes that cite the studies and numbers.
Just diagnosed 5 days ago. In my spine. I'm scared and unsure but thank you, so much, for being here for me and for everyone ❤
Now my journey begins
Hi I know what your going because I was just dx also and I don't know what to do
Hi! I just was diagnosed this week as well. Spine + hip. I'm scare, too. I'd love to chat if you want. I'm 57 and healthy. I lift heavy weights on the regular so it must be nutrition for me. Ugh. Not enough protein/calcium. And I know I'm guilty of this.
Shoot. This is my son's email? Drew is my son. I'm Brenda.
Best of luck!
@@FrontRowwithEd thanks, so much!
Hello! I have been on chemo treatments on and off for 20 years and now have osteoporosis. My doctor put me on Boniva for 4 months now but after watching your videos I am gling to try the COMB study program and do these exercises a long with some walking. I am excited about the future and looking forward to it. Thank you a million for your videos, they are amazing!!!
You are very welcome Christine, best of luck!
God bless you 💗 have u seen the chosen season 123its very good
@@tracylegette7454 absolutely I have seen all the seasons and looking forward to season 4!! God is good :)
Have u been born again wene Nicodemus was talking to Jesus ask Jesus to forgive us of are sins come live in are 💜 we are saved 🙏
What is comb study program ?
So glad to find this channel and your exercises Ed! I am 60 and was diagnosed with severe osteoporosis but have never had any fractures.. Saw an endocrinologist who recommended Prolia. Haven't decided if I'm taking it yet. Meanwhile, I'm doing more weights, including exercises like these using my own body weight. Also, taking tap dancing which includes stomping and I heard is good for osteoporosis. Also re-evaluating all my supplements and seeing a dietician. 🤩
Awesome, Theresa, welcome to the channel!
Forteo is excellent since it actually buiids up the bone. if a pain in the neck (daily injections for 2 years)... I'd speak to your doctor about it.
@@renastone9355
True esp for OP from corticosteroids but can only take for 2 yrs (some extending now) then switch to an antiresorptive (Fosamax, Actonel, Aclasta or Prolia and maybe Evenity) for 2+ yrs to maintain new bone. Some aren’t aware of the need to switch. Mean (avg) trabecular bone score (TBS) change with Forteo is ~2.2%. Others a bit higher.
Per newer study:
“…bone density accrual is maximized when patients are given anabolic agents first, followed by potent antiresorptive therapy. Since total hip bone density during or after osteoporosis treatment has emerged as an excellent surrogate for future fracture risk, attaining a greater hip bone mineral density is a treatment goal for high-risk osteoporosis patients.”
@@renastone9355
“…bone density accrual is maximized when patients are given anabolic agents first, followed by potent antiresorptive therapy. Since total hip bone density during or after osteoporosis treatment has emerged as an excellent surrogate for future fracture risk, attaining a greater hip bone mineral density is a treatment goal for high-risk osteoporosis patients.”
Ask Dr about TBS.
See my reply to @rena
Thank you 4 this video.I am 63 and have osteoporosis. I walk three mile 6 days a week but my down fall is doing strength training.I have cerebral palsy on rightside but ,most of this excerises u show I can do Just need to start.Thanks again
You got this Dawn!
I do 100 situps along with side planks moving up and down and as I raise up with my situps I consciously rise like a board and without the crunch I rise up sometimes halfway holds till I feel the burn a while and it's so helped my scoliosis, true game changer for me. Thx for educating❤ because people need to know it is as important as cancer research , and diabetes
You are very welcome, sounds like you’re doing great keep it up!
Wow you are strong🎉
How has it helped the scoliosis?
@@dellchica2373 Hi Del Chica, I'm just so much happier and I breathe better it's helped because I'm strengthening my core and the stronger you are in any part of your body the healthier you are the more you're able to endure just about anything. Walking is a task or it was a task for me now it's not just simple things that you take for granted that you didn't realize would affect you when you do have something like scoliosis and then are forced to do exercises you have no other choice unless you want to go through a scary surgery and I'm not willing to do that it's too risky and I'm too old for that so I really was left with no choice but to exercise and I'm not an exercise person now I'm an exercise freak isn't that crazy and it's like wow it took scoliosis to get me really actually healthy it's kind of a blessing in disguise so I am here to let you know that it has helped me I don't know how to explain other than it's made my core very strong and until you try exercising consistently everyday you might be missing out and they say to take a day off for a break but I don't do that I do exactly a hundred or more setups and I do exactly a hundred or more squats and I do exactly about a hundred or close to of arm exercises with 10 lb dumbbell weights and I dived into it so I mean there's nothing better than just diving in you know and anyway I hope you do give it a try because you'll soon see just like me that it was the right choice and you'll be so much happier and healthier for it, God bless you!
@@dirtydiana8434 awesome!! I do have scoliosis but never liked exercise. I just did yoga which helped but nothing else. Your routine is incredible!!!!💃💃i hope i find the inspiration from your response to start! How old are you and how long have you been exercising, if you dont mind??? Congrats n all the best! Hope 1 day i can be like you!
These exercises might be better for us ladies who have had a hysterectomy. I had a complete hysterectomy at age 27. I'm now 54. Over the decades I've tried the exercises you showed at the beginning of your video that you don't recommend, and they did not close the groove in my abdomen! Thank you for another great video.
Thank you so much. Really appreciate your instruction and how specific you are so we are left with no doubt as to what good form actually is
You are very welcome!
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
Hi Ed, I have been a personal trainer for almost 2 years now, but really haven't been able to dedicate my full time to it. I just retired in December and work at a local Fitness Center. I found your you tube channel several weeks ago, and as someone with Osteoporosis/Osteopenia, I really appreciate the information and that I can now also share this with my clients. BTW, I am originally from Washington, lived in the Seattle area for years, my daughter graduated from WWU! Bellingham is beautiful!!!
Hello Mary Jane, good to hear from you! I’m happy you found the videos helpful, we need as many knowledgeable trainers as we can especially with bone density and osteoporosis issues. And I also graduated from Western back in the day in 1986, say hello to your daughter, another fellow Viking for me :)
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
This is fabulous information what not to do. I do yoga and walks and am trying to get back to weights more.
Thank you and good luck!
Really helpful. It's so good to know what not to do, as well as what benefits us. Thank you Ed!
Glad it was helpful!
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
Thank you. I have been looking for a video about core.
You are very welcome!
Thank you for your recommendations on exercises to do, as well as those to avoid. Very much appreciated !
You're so welcome!
Thank you so much. I can handle because you give me a modified version.
Glad I could help!
Love the wall options
Thanks Linda!
Would you please consider doing a pelvic floor safe version of this, a lot of women have pf issues and/ or prolapse, and exercises that increase abdominal pressure like planks are not recommended. Thanks
Yes. Me too!
Thank you! Yours was one of the best explanations I’ve found for these types of exercises. Much appreciated. I have osteoporosis and am working on it. This was great.
You're so welcome!
1. Front forearm plank 2 min
2. Side forearm plank1 min each side
3. Modified sit up.. 10 sec hold, 10 reps
Thanks for the information. Love the different variations. 🙏
You are very welcome!
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
i started today eating 6 prunes for my bones. I saw the info on another of your videos. Thank you.
You are very welcome, and remember the exercise!
Please share prune/bone correlation 😊
I believe it is because of the high vit k2 content which deposits dietary calcium into bone. Don't take cal supp though unless required.
Thank you Ed for this video. I have osteoporosis. 73 years old. I exercise and walk everyday. Have been doing exercises to strenghten cire my question is i have been doing some yoga for years. sun salutation is me favorite. Given the bending forward and backward of the spine, i am worried that it is wrong for me. Advice, pls?
You are very welcome! Here is a yoga video you may find helpful th-cam.com/video/_E3FrYIHSr0/w-d-xo.htmlsi=A8j4_CiX0rIoWh8Z
Subscribed, and ready to start daily exercises
Awesome! Thank you!
Thank you from Camano Island!
You are very welcome Kathy from Camano 😎
Your 2 action steps for a Healthier You! First, join our facebook group at facebook.com/groups/livewell50 Then take your health even further at LiveWell50.com See you on the inside!
not on facebook, anymore.
Glad the ‘Tube algorithm presented Front Row this morning! Clear, concise and engaging demo’s w/rec’s for those w/osteo challenges. 👍
When you say “scalpula in the back pocket “ what do you mean?
great training! used to be a personal trainer but now have osteoporosis. I love that you're so clear about form and the other important details! thank you!
You are very welcome Carolyn!
Why don't you consider training senior's.
My senior's.
I don't know your situation but we could use people who understand.
God bless you
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
What is scapula in the back pocket?
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
These exercises seem really interesting
Thank you so much for this. Very very helpful indeed.
You are very welcome!
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
Nice to see the specificity on form and which not to do, particularly Russian Twists!. Couldn't find your instruction on what you mean by "scap in the back pocket". I hope you don't mean scapular depression!
Hey Toni, by scapula in the back pocket, I mean, adjusting your posture a little bit to engage the muscles around the scapula. So imagine you are standing up tall, and then you are trying to push your shoulder blades down to the floor that engages your lower trapezius and helps to stabilize your shoulder.
Ed thank you so much for your videos. Really like this one!
Glad you enjoy it!
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
thanks for sharing
Thanks for watching!
Thank you
You're welcome Dorothy! Here's my osteoporosis playlist with many more videos about how to help with osteoporosis that you may find helpful, enjoy! th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html
Thanks much Doc❤️🙋🏽♀️
You are so welcome!
Thank you for your advice Very helpful
You are very welcome!
This is so good this is exactly what I needed thank you very much but I'm in bed now but tomorrow morning or the afternoon it's going to be the afternoon I'll start doing these thank you for sharing and happy holidays🤗🤗🤗🤗🤗🤗🤗👏👏👏👏👏
Excellent Nancy! Give them a try and let me know how it goes.
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
I love this video ❤️ thank you
You are so welcome Tina! Here's my osteoporosis playlist with many more videos about how to help with osteoporosis that you may find helpful, enjoy! th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html
Very interesting information ,well explained and demonstrated.Would you have half hour work outs for osteoporosis and osteopenia ?
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
EXCELLENT VERY HELPFUL.
Thanks Linda, happy to help!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Thank you..Really appreciate your content.
My pleasure!
Thank you so much for the modifications. I had shoulder surgery and was unable to do planks anymore. What do you mean by scapula in back pocket? I assume to keep back straight.
You are very welcome! This video will explain what "scapula in your back pocket means" th-cam.com/video/AHnX5ZHinLQ/w-d-xo.htmlsi=32FuF8PyBCvfSk33 Let me know if it helps!
Hi, new subscriber. Thank you for sharing valuable information and ideas to do core strengthening workouts at home. I should have been doing this a few years ago when I started to feel some weakening but still ahead enough to benefit hopefully.
Welcome!
@@FrontRowwithEd Thank you!
Found your channel this week and am so glad. Recent diagnosis with osteoporosis. Question - how much to exercise? what is too little, what is too much. I have been doing about 30-40 minutes a day with a mixture of exercises with weights, bands and walking about 5 days a week. Thank you.
Welcome Jackie, happy to have you! I love how active you are, keep it up :) I would strength train 3 days per week, walk daily and track your steps and try to get on the floor daily to stretch and exercises.
T@@FrontRowwithEd thank you for replying. Do you have a video on stretch exercises? I so appreciate your videos.
Yes, you will find them in this playlist, enjoy! th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html
@@jackiemarassa5929
Thank you so much@@FrontRowwithEd
Thank you for sharing that the "core" is also muscles in the back!!
Yes 👍🏻
Hi i am 37 year old
And dignosed with oseteoporosis in back and osteopenia in hip and wrist last year.
Please suggest is there any way to make back bone stronger. And also through exercise. I have always lower back pain plus anterior pelvic tilt.
I feel a little overwhelmed by all the amount of exercises that can be done with osteoporosis. And because of all the quantity I don't know what to do anymore... and in the end I do nothing...
So I'm glad I came across this video. And at least I'll start with that...
THANX!
Yes, it can seem overwhelming! Start slow and build up. Good luck!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
Cannot do anything on the floor I would never get up THR on left side. I did try the alternative on the wall for the first time so would like to remember to try that. Thank you.
@@pblinham5741 Great way to modify the exercise!
That's what I want to know too!!!
Thank you for reaffirming these exercises.. I’ve dropped back on doing them as work has been sooo busy , life in general ❤ I have a left arm full of metal plates and writs plate wire and screws with bone graft supporting my thumb , told by specialist & hospital staff worst wrist fracture they’d ever witnessed 😮 been a difficult few years in many ways . I will make big effort to get back doing the plank 🥹
You are very welcome Jandeana!
I had a hip replacement 5wks ago. Had diagnosis of osteoporosis of lumbar spine yr before. Been an avid Walker & exercises for balance & alignment & stretches for that prior to surgery. Have 4 more PT appts. Can I begin these exercises soon after? Know I need core strength. Balance still very good. Ty
Could you do a video on exercises for someone with osteoporosis and scoliosis. My scoliosis is very bad from being run over as a child. I have two curvatures, one at my lower back and one at my shoulder blades, which leave my left shoulder blade without any support and it wants to fall down. I do walking up and down hills but have to quit when it snows (Granite Falls, not far from you) My osteoporosis is also quite bad, Prolia did nothing for me.
1 just diagnosed with osteoporosis and doctor wants to begin medication but i am a 17 year cancer survivor and did it without drugs. I came across your video and tried the exercises. How many times per week is this recommended. I use 2&1/2 weights - is this ok
I have been strength training x 2 per week for 14 years I’m 74 .. with osteoporosis.. I don’t take meds
But I have broken wrist and elbow hiking and walking dog
Any thoughts on the the vibration plate machines? Thanks! Love your videos
Wow!
Thank you so much for providing these informative videos. I've been diagnosed with osteoporosis several years ago and I am seeing the curve in my neck that you were describing at the beginning of the video. I've been exercising on almost a daily basis now, but still find it hard to maintain perfect posture. I wonder if you would recommend wearing some sort of a back brace or bra brace. I'm 60 years old, and am very worried about my conditioning worsening. Also, what are your thoughts about mini trampolines? I've read conflicting reports, and would like to know what you think. Thanks in advance.
Hello Audrey, I'm not a fan of back braces, I'd rather have you work on back strengthening exercises and wear it only if needed. Also, the mini-trampolines can be great for cardio fitness, balance, etc, but not great for bone density since they don't have much "impact". Hope that helps and keep on exercising!
Hi Ed Should we warm up first if so what? Thanks
Yes you do for about 5-10 minutes. It could be a brisk walk or up and down a flight of stairs a few times. Good luck!
Hi Ed is there an altrenative for the last exercise please 😊
Hi - just found your channel and the content is great. I have osteoporosis and don't take meds but vitamins etc. I strength strain regularly but on the last lower abs exercise my abs are fine but feeling a strain in my neck. Is there anything I can do to ease. Thanks
Hello again! Here are a few additional osteoporosis resources that may be helpful! livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
I have mild scoliosis of the spine so I need to know what is good for me …?
A few years “over the hill” and recently diagnosed with osteoporosis of the spine and osteopenia of the hips. What is your opinion of the “superman” exercise and foam rollers? Thanks so much for all the helpful info!
Supermans can be a good exercise as long as it doesn't hurt your back. If it tends to irritate your low back after you do them, you can put a pillow under your hips. Either way, include the exercises I talked about in this video. Good luck!
@@FrontRowwithEd Thank you for your swift and kind reply. Will do. Merry Christmas. 🎄😉🎄
@@zuzuspetals8323 You are very welcome and Merry Christmas to you also!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
I have challenged myself to do these core exercises daily since this vid was released. So far, I am 5-6 days per week consistently - looking to integrate these exercises as a daily habit.
I have been dx with osteoporosis in all test locations. Wish I had been more serious about the exercise while I was still Osteopenia, but I am a believer in "it's not too late to start."
where is the link to the 5 exercises you mentioned at the 7:37 mark in this video?
You mention a link there’s a link at the beginning for 5 exercises (and you mention again that you placed the link above right at end of vid) but I don’t see it either place. Can you direct me to the one you’re referring too. I don’t see it below wither in “more”. Thanks. Love your channel! 💪🏼🦵🏼
Are pushups okay with osteoporosis? How often should you do the planks? Everyday?
Yes, pushups should be fine. You may need to modify them at first and would do them 3 times per week. You can plank on the other days. Good luck!
pls exercices fo spine strenthning
What if I’m 77 and had a reverse total shoulder replacement. Can I still do thr modified plank exercises
My T12 collapsed in June. Moving a stone table top on my patio. It didn't hurt at first at all! The next days Night. I sat down eith a bit of a plop into a small camp chair because im little. As soon as my butt hut that chair lightening shot out in all directions from my back. I had to stand right up. I was like wth just happened here. Tried to sit back down gently. No go. I think it fractured it while miving the table but didnt collapse until i sat in the chair about 30 hrs later! Urgent care took xrays and called me at home that night and said call a surgeon. They sent them to the hospital to be read. It eas wicked bad. Im just noe starting to recover and im doing quite a bit of soft calisthenics. But i need to work my obliques and lateral so idk if i can do planks yet eith my back but i can do thst modified wall plank. And also i been doing core exercises for weeks now and started doing flexing holds. All kinds be ausrvits important to gently tug the muscles as often as you can with osteoporosis. Im also taking a bone regrowth meficine. In a daily injection. Between a year or two, they say more than 2 years causes bone cancer in lab rats. So im going to not use it thst long. Just started the injections a week ago. All good do far 👍 im hoping i can grow as much as possible because my bones are like an 85 year old..Im working out everyday to fight it every way that i can! I will get a new bone scan in a year and see if its working 🙏🏼 thanks gor the cool exercises. I saved them to my osteoporosis exercises playlist❤
Just found this thanks. :)
You are very welcome!
My 2023 Health and Wellness Cohort/Group Schedule is now available! You should take a look at livewell50.com/2023-health-challenges-schedule/ Hope to see you on the inside 😎
I would like to know what scapula is too!!
Hi Ed, I was diagnosed with cubical tunnel syndrome and elbow flexion with resistance e.g. bicep curls or elbow planks result in elbow pain later. Any suggestion on modifications is appreciated. Thanks for your informative videos
Cubital
Broke femur so can’t do these yet. But I do need strengthen my core.
Hi Ed: Thank you for the video, but I have a question. Can water crunches in water arobics class also cause wedge fractures? I am 59 with osteoporosis in my spine & femural necks.
Great question. It's the movement that we are trying to avoid, so yes, I would still NOT do them in the water. You can easily work your core with your spine in neutral. Good luck
This is key: exercise to strengthen the muscles of the core/back without putting pressure on the actual vertebrae! I have myeloma cancer, they did surgery to remove cancer within my spine, the placed a cage to take the place of the vertebrae that had been consumed by the cancer, then screws up and down the thoracic region to further support my spine. I have to be VERY careful not to bend, twist or compress the spine by jumping, or even jolting it by sitting down too hard. Sounds like the impossible dream to strengthen the core, but it’s not! The plank exercises against the wall are perfect. No micro fractures from exercise trauma! Hooray!
What does "in the back pocket" mean? I hear a lot of therapists say that but I have no idea what it means. Thanks.
This will help you :) th-cam.com/video/AHnX5ZHinLQ/w-d-xo.htmlsi=Um5NzC3iF7lcZV-6
@@FrontRowwithEd Thanks!
@@claireobility You are very welcome!
Beneficial video
Thanks Mary! Here are a few additional resources for osteoporosis that may be helpful for you livewellbeyond50.com/osteoporosis-treatment-solution/ Cheers, Ed
how heavy do I have to do to increase bone density in term of % rep max? Do I have to train close to failure?
Do u have to work out frist or do them when ever?
Hello, I've had a rotator cuff surgery repair 18 months ago, will this tear it again?
My chest is always in pain. I have had costochondritis for a year! Its so random but sometimes its by movement.
Unable to find information on the Livewell50 program you mention. How do I join and what is the cost?
Hello Mary, I'm in the process of re-doing the web site. However, for exercises I have been strongly recommending Get.Wellen.com. Here is a video that explains it in detail. th-cam.com/video/gHboKGnytWY/w-d-xo.htmlsi=syH7ouacEWTCiaHx. Take care
Sir i have diagnosed with Ankylosing Spondylitis 4 months ago and i am 23 years old.Sir do i need to test bone density or Osteoporosis?
Can you please explain what scapula in the back pocket means? I’ve heard it in a few videos but am not clear.
Hello Samantha, here you go th-cam.com/video/AHnX5ZHinLQ/w-d-xo.htmlsi=Ol74BbB0zcJXlfmS
Mr. Deboo how do I keep your exercises and advice in osyoenia in one place so I can view them and do my exercises routine everyday for my strength, bone building etc. I'd to have an everyday routine for my upper and lower body daily routine
Great question! Here's a link that has all of my osteoporosis videos, all in one place :) th-cam.com/play/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ.html Thanks for watching!
Are dead lifts with 10 pound weights ok for Osteoporosis (as long is back is kept straight, not rounded)
I also have arthritis in the neck is this safe?
What is scapula in the back pocket? Isn’t the scapula the shoulder blade?
Here you go, this will help explain it th-cam.com/video/AHnX5ZHinLQ/w-d-xo.htmlsi=eLvjwZvbQ36Vc6rw
Very nice video Thank you
Thank you very much!
Sir i am from India my disease Ankylosing spondylitis since 2012 now very stiff chest & lower back
Oooo I like crunches and rotating crunches. I find plunk holds boring 😔
Yes, planks can be a bit boring but the rotational crunches are a little harder on your spine. So if you need to balance that out in your program if you have osteopenia or osteoporosis.
@@FrontRowwithEd I am only in my 30s and aspire to be really strong and defined. I (when I did it every day) got good strength from crunches and the reverse crunches etc. Are they all a definate no with osteoporosis?
@@littlevoice_11 Unfortunately, I would stay away from them if it was me. I would still focus on core strength, but with different exercises. Good luck!
I cannot do this third exercise wht cani do instead. It bothers my neck. But defintely impoving thanks.
I'm not sure you will see this, but I just recently found your channel. I have a question about situps. I have been doing chair situps (sitting on the edge, back straight, and just going back til I'm almost touching the seat back). Is this OK or should I stop doing this one?
Great question! As long as your spine is straight, you are good! Just avoid rounding your spine.
Hi, I have 3 compression fractures, is it ok to do these exercises, thanks
Hello Pam, great question. I would get cleared from your physiotherapist or doctor first. Every situation is different. Best wishes
Aloha hugs 🤗 learning I have not drank or smoked in 51 years I like CBD oil it helps and my Doctor gives me 50000 units D each week Bless your hearts, I can get up off the floor Im 72 starting my 73 year around the Sun
Excellent Kathy keep it up!!
I already have three compression fractures in my back and I am absolutely terrified to do core exercises that require me to get on my back any advice?
Great question, I understand the apprehension. First get clearance from your doctor to make sure the fractures are healed. Then start slowly and here's a playlist that has other exercises as well th-cam.com/video/BaJ7mGf2eys/w-d-xo.html Good luck, be proactive, be safe
What does “scapular in the back pocket “ mean?
Here you go! th-cam.com/video/AHnX5ZHinLQ/w-d-xo.html
@@FrontRowwithEd Thanks for your prompt reply.
Can you side plank with partial tear of rotator cuff
Great question, I would not. I would wait for the shoulder to be completely healed and then start with the side plank on your knees and progress accordingly. Good luck.
I’m unable to get on and off the floor. Can they be done from the bed??
Yes, but a soft mattress may pose an issue. However, it's best to do it anywhere you can. Good luck!
This would be a lot more effective if you used older folks demonstrating these exercises.
I am dead set against the meds. The side effects are horrible. One is spontaneous bone breaks bc medication makes bones brittle. They cut is worse than disease
Can I do these exercises everyday ?
I would try to get on a three time a week schedule. But on the other days you can definitely exercise just give your core muscles a break so they can come back stronger.
Do you recommend skipping?
Great question Helen! Higher "impact" exercises are better for bone building as long as you are able to tolerate them. So, yes, skipping would be good if it's not painful. Start slowly and work your way up. Good luck!
@@FrontRowwithEd Thank you
Love your empowering videos but find the Volume too low for IPad, please try changing your mic
Sorry about that, I will look into that.
@@FrontRowwithEd 😍
Wish I could do these but I have severe arthritis in my shoulders. Too painful😢
Sorry to hear that. You may need to work on shoulder range of motion and stretching first. Here's a couple of videos that may help you th-cam.com/video/ddslyteQsbQ/w-d-xo.html th-cam.com/video/YPiXbktPLaE/w-d-xo.html Good luck and keep trying, don't give up!
👍
Thanks Vivian!
What does "scapular in back pocket" mean?
Hello Judith, this may help explain it th-cam.com/video/AHnX5ZHinLQ/w-d-xo.html