Are you tired of being in PAIN? Get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ and feel better today! Get Strong Again with my book, “10 Minute Strength Training for Seniors” amzn.to/3IQrsfq
1. Overhead press 10 to 20 reps 2. Weighted Squat 10 to 20 reps 3. Farmer's carry. Walk for 1 min or 100 steps. Repeat 3 times 4. Deadlift 10 to 20 reps 3 sets
Thank you so much for this! I appreciate that you not only explain the moves clearly, but also the caution needed to ensure good form, which is important to avoid injury. Am recently diagnosed with osteoporosis, and will be incorporating these exercises into my routine.
Great video! I'm in my 60s & have always done a variety of workouts. The overhead press & squats are already part of my strength training routine, but I can certainly add the Farmers Carry in between sets! You've solved the problem of how to do a deadlift - I only have dumbbells not a barbell so I have never incorporated it. Thank you for providing the workaround as well as excellent form tips!
Thank you for these exercises along with the excellent explanations for proper form. What are your thoughts about wearing weighted vests while walking for increasing bone strength/preventing osteoporosis? Intuitively, it seems wearing one could cause added stress on joints, hips, spine, etc., but I see this recommended so much lately for menopausal women. Trendy fad or beneficial?
Thank you for all of your informative videos! I have been watching for quite some time. I appreciate the demonstrations of all exercises, easy to follow. Side note: my Aunt and Uncle lived on Lummi Island.
My challenge with hinging is remembering to bend at hips first. My knees seem overeager to go. Thanks for this on point content! I just learned my jogging and bouncing is mostly strengthening my femur necks, not my pelvis and spine. Now, I'll keep my dumbbells next to the treadmill. I can combine lifting and walking and jog on my lifting breaks!
All people should be doing weight training for all of their muscles from a young age and through out their whole life. Those that don't have issues with bones, muscles & range of motion as they age. Common sense surely.
Yes, I do think a weighted vest can help. I recommend starting off slowly, with equal weight in front and back and wearing it only when walk (not household chores). This will give you more info integrativephysicaltherapyservices.com/osteoporosis-treatment-bellingham-washington/
@@FrontRowwithEd yes I can. I am already doing all of the exercises recommended as I have osteoarthritis of hip. It has helped tremendously. Thank you again.
@FrontRowwithEd This video link was posted on Dr. Doug Lucas' members channel. I'm glad you got this exposure as you make great videos here on you tube for the osteoporosis community.
@FrontRowwithEd Hello Ed. yes I am a member & another member posted your video. Your video is liftmore trial inspired, the moves backed by research. Very helpful video.
Yes, I do think it would help. Please start off lightly, 3-5 lbs equally distributed in the front and back. Also, I recommend wearing it only with walking, not while doing chores around the house.
@@dcs1459 my understanding is that you will get into positions that could actually injure you if you're wearing a weighted vest while doing chores, but I'm not a doctor or any kind of expert, just an old lady also trying to beat back osteoporosis
You are very welcome and great question! I would prefer that you practiced lifting something up off of the ground so for example, if you put your weights in a crate or something with handles because it makes it more functional of being able to grab something from the floor and lift it up to waist height. Does that make sense?
Should the overhead press be completely avoided if you can't lift your arms all the way back? I have kyphosis so even with stretching on the door frame I'm not sure they will ever fully go back all the way. Thanks for all the info and exercises you post, they are super helpful.
I have Osteoporosis. I have been looking for exercises to replace my exercise program. I have been trying to find upper/lower and core. My tscore for my spine is borderline osteoporosis. My femur neck is -3.8. I have been researching and trying this on my own. I am getting frustrated. I also have Crones. Can you help with an exercise program?
I broke my right shoulder in 2020 I no longer have full range of motion as it did not heal properly and I was told I never will. I cannot do an overhead press. What should I do instead or am I just doomed?
Hello Kathleen, first of all, you are never doomed! I would work on range of motion exercises of your shoulder so you can at least maintain functional range of motion (even if you cannot achieve "full" range). I would still do upper extremity weights as your pain levels allow. Here is a video that may help ruclips.net/video/qPCLulhHlkk/видео.htmlsi=Zrymzg43Dwt-qNGt Best of luck!
What do you recommend for someone with osteoporosis plus denerative disc disease? 59 yo F, fit, -3.1 spine, just diagnosed ddd. Now i'm afraid to do anything that will compress my spine, even my weighted vest. B But I know I need to load my spine for the osteoporosis. Help 🙁
Yes, rebounding can help. Even though rebounding is gentle on the joints, the vertical loading and dynamic forces are enough to stimulate the bones, promoting improved density over time.
Yes, you would need to be careful based on the level of scoliosis and if there was a history of compression fractures. Try to address the thoracic kyphosis the best you can
I do that exercise with 10 lb weights...but I have kyphosis...I also walk with a weighted vest...so what should I do to help the kyphosis...because I don't want to stop doing those. Also I walk 20 min w weighted vest carrying two 12 lb weights. It is ALL hard on my back...but I don't know how to straighten my back.
Are there machines at the gym that can help you build up bone mass? I joined a gym hoping to help after my osteoporosis diagnosis. And I have been working out 3x a week for an hour, but using mostly machines.
I'm 6 months into healing 2 compression fractures in T7 and T8 and recently a mild 10% fracture in T10. Can I do these exercises? I have a spine that's at a -4.5 and a forearm at -3.9. Hips are -1.2.
I just had an appt with Endo for the first time. I was told I have the bone density of a woman in their late 70s with osteoporosis- I’m only 56. After my blood work I’ll start doing injections. Honestly I’m scared and freaked out. When I had the bone density test, no one explained anything to me. I just was referred to Endo. I had no idea what “Endo” was until just 3 hours ago.
Yes, but make sure you start slowly and don't have pain with the exercises. Also, you may want to take a look at this video for hip bone density ruclips.net/video/cEDn3EyDf04/видео.htmlsi=ExJ8btEdQDDHq65C
Are you tired of being in PAIN? Get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ and feel better today!
Get Strong Again with my book, “10 Minute Strength Training for Seniors” amzn.to/3IQrsfq
1. Overhead press 10 to 20 reps
2. Weighted Squat 10 to 20 reps
3. Farmer's carry. Walk for 1 min or 100 steps. Repeat 3 times
4. Deadlift 10 to 20 reps
3 sets
I have been looking for bone building exercises for the spine.
Hope these help you Anna!
Another great and informative video! The laundry basket is a smart trick to get us moving❤, Thanks Ed
You are so welcome!
Thank you so much for this! I appreciate that you not only explain the moves clearly, but also the caution needed to ensure good form, which is important to avoid injury. Am recently diagnosed with osteoporosis, and will be incorporating these exercises into my routine.
You are very welcome. Remember to stay proactive, there is so much you can do for osteoporosis!
Thank you for putting these exercises on here! Very helpful! Very Doable!
You are very welcome Jackie!
Great video. I recently started the 3 exercises! I’ve added a weighted vest to my daily activities. Hoping to build bone!
Sounds great!
Thanks for all these tips. I just came from the doctor and told me I need these exercises!
Happy to help!
These are great exercises for me! Thanks!
You are so welcome!
Great video! I'm in my 60s & have always done a variety of workouts. The overhead press & squats are already part of my strength training routine, but I can certainly add the Farmers Carry in between sets! You've solved the problem of how to do a deadlift - I only have dumbbells not a barbell so I have never incorporated it. Thank you for providing the workaround as well as excellent form tips!
You are very welcome!
Thank you for these exercises along with the excellent explanations for proper form. What are your thoughts about wearing weighted vests while walking for increasing bone strength/preventing osteoporosis? Intuitively, it seems wearing one could cause added stress on joints, hips, spine, etc., but I see this recommended so much lately for menopausal women. Trendy fad or beneficial?
Great information, THANK YOU!
Glad it was helpful Joanne!
Excellent video! Very clear explanation about the proper form. Thank you so much!
You're very welcome!
Timely, I was looking for spine exercises.
Great, I hope they help!
Excellent instructions!
Thank you!
Thank you!!
You're welcome Patricia!
Thank you. Four exercises I can actually do!
You're so welcome!
Thanks these are great exercises. Cheers!!👍
Glad you like them!
Thank you for all of your informative videos! I have been watching for quite some time. I appreciate the demonstrations of all exercises, easy to follow.
Side note: my Aunt and Uncle lived on Lummi Island.
You are so welcome! Lummi Island is so beautiful, especially in the summer 👍
Keep up the great work 💪💯
Thanks! Will do!
thank you, this helps
You're welcome!
Awesome video. Thanks for the info.
Glad it was helpful!
Thank you Ed - much needed information !!!
Glad it was helpful Mary!
This is so helpful! How many reps of squats and deadlifts do you recommend?
I would start off light (if you have not been lifting weights regularly) 3 sets of 10-15 repetitions. Good luck!
My challenge with hinging is remembering to bend at hips first. My knees seem overeager to go. Thanks for this on point content! I just learned my jogging and bouncing is mostly strengthening my femur necks, not my pelvis and spine. Now, I'll keep my dumbbells next to the treadmill. I can combine lifting and walking and jog on my lifting breaks!
Awesome Stephany, sounds like you have a great plan!
All people should be doing weight training for all of their muscles from a young age and through out their whole life. Those that don't have issues with bones, muscles & range of motion as they age. Common sense surely.
@@45graham45 Yes, very true!
what do you think of a weight vest? are there exercises using those? Thanks for all your videos and helpful information!
Yes, I do think a weighted vest can help. I recommend starting off slowly, with equal weight in front and back and wearing it only when walk (not household chores). This will give you more info integrativephysicaltherapyservices.com/osteoporosis-treatment-bellingham-washington/
Great form!
Thanks!
Good video! I've been carrying a 1 lb. weight in each had while walking as I was not keen on a weighted vest. I hope this is helping.
Yes it will! Can you add more weight as you get stronger?
@@FrontRowwithEd yes I can. I am already doing all of the exercises recommended as I have osteoarthritis of hip. It has helped tremendously. Thank you again.
I guess I should quit complaining about having to carry buckets of water to my horses! LoL.
That's right, think of it as exercise :)
Great video! Can I recommend it to someone who has osteoporosis in the lumbar spine - or is bending over not a good idea?
Thank you so much! And yes, you can as long as they hip hinge when they bend at the waist, and avoid flexing too much at the lumbar spine
@@FrontRowwithEd I will pass this information on. Thank you! 🙂
Recently diagnosed with osteoporosis in the lumbar with -2.8 T score. Osteopenia in hips.
Would these exercises be appropriate for me?
Yes, but start easy with lower weights and gradually increase them over time
as long as they do not cause any joint pain
This was excellent and helpful
Glad it was helpful!, Clair!
@FrontRowwithEd This video link was posted on Dr. Doug Lucas' members channel. I'm glad you got this exposure as you make great videos here on you tube for the osteoporosis community.
@@clair3529 Oh, that's great! Are you part of his membership?
@FrontRowwithEd Hello Ed. yes I am a member & another member posted your video. Your video is liftmore trial inspired, the moves backed by research. Very helpful video.
@@clair3529 That's great. I'm happy to help!
What is your feeling about wearing a weighted vest while walking? Thank you.
Yes, I do think it would help. Please start off lightly, 3-5 lbs equally distributed in the front and back. Also, I recommend wearing it only with walking, not while doing chores around the house.
@FrontRowwithEd why not please?
@@dcs1459 my understanding is that you will get into positions that could actually injure you if you're wearing a weighted vest while doing chores, but I'm not a doctor or any kind of expert, just an old lady also trying to beat back osteoporosis
THANKU...can we do last exercise holding onto weights?
You are very welcome and great question! I would prefer that you practiced lifting something up off of the ground so for example, if you put your weights in a crate or something with handles because it makes it more functional of being able to grab something from the floor and lift it up to waist height. Does that make sense?
Love this
Awesome!
For the deadlift, I appreciate a practical way to start. Is it necessary to keep adding weight over time?
Hello Pam, yes, it is critical to add a bit more weight as you get stronger. It's the increased weight that will "signal" the muscle to get stronger!
Can you tell me if wearing a weighted vest while walking is o.k. for someone with osteoporosis? Thank you.
Yes, but start off slowly, at about 4-6 pounds equally distributed in the front and back and only for walks, not around the house.
Farmers Carry exercises are great!
Yes they are!
Should the overhead press be completely avoided if you can't lift your arms all the way back? I have kyphosis so even with stretching on the door frame I'm not sure they will ever fully go back all the way. Thanks for all the info and exercises you post, they are super helpful.
Great question Gayle! I would still work on the stretching, but you can go ahead and work the overhead press. Let me know it goes
Thanks for demonstrating- my physio is recommending them
To me and I can now review at home with this video!
@@marycrossan7837 Awesome Mary!
Can I use my weighted bar for overhead presses?
Yes, you can as long as the weight is appropriate
@@FrontRowwithEd thanks, it's 5lbs.
I’m thinking this would be a fun relay race game for my Stay Strong class - farmers carry and laundry deadlifts!
Yes, it would, enjoy!
I have Osteoporosis. I have been looking for exercises to replace my exercise program. I have been trying to find upper/lower and core. My tscore for my spine is borderline osteoporosis. My femur neck is -3.8. I have been researching and trying this on my own. I am getting frustrated. I also have Crones. Can you help with an exercise program?
I broke my right shoulder in 2020 I no longer have full range of motion as it did not heal properly and I was told I never will. I cannot do an overhead press. What should I do instead or am I just doomed?
Hello Kathleen, first of all, you are never doomed! I would work on range of motion exercises of your shoulder so you can at least maintain functional range of motion (even if you cannot achieve "full" range). I would still do upper extremity weights as your pain levels allow. Here is a video that may help ruclips.net/video/qPCLulhHlkk/видео.htmlsi=Zrymzg43Dwt-qNGt Best of luck!
how about rucking? Of course, maintaining good posture the whole time.
Hey Patrick, yes, I'm a fan of rucking!
What do you recommend for someone with osteoporosis plus denerative disc disease? 59 yo F, fit, -3.1 spine, just diagnosed ddd. Now i'm afraid to do anything that will compress my spine, even my weighted vest. B
But I know I need to load my spine for the osteoporosis. Help 🙁
Whenever I do weight training , the back of my neck hurts. What could be the reason for this?
What about rebounding?
Yes, rebounding can help. Even though rebounding is gentle on the joints, the vertical loading and dynamic forces are enough to stimulate the bones, promoting improved density over time.
@@FrontRowwithEd that’s awesome. TY
Sounds like this would be loading if you have a c curve/scoliosis?
Yes, you would need to be careful based on the level of scoliosis and if there was a history of compression fractures. Try to address the thoracic kyphosis the best you can
I adore you
I do that exercise with 10 lb weights...but I have kyphosis...I also walk with a weighted vest...so what should I do to help the kyphosis...because I don't want to stop doing those. Also I walk 20 min w weighted vest carrying two 12 lb weights. It is ALL hard on my back...but I don't know how to straighten my back.
Are there machines at the gym that can help you build up bone mass? I joined a gym hoping to help after my osteoporosis diagnosis. And I have been working out 3x a week for an hour, but using mostly machines.
🙏🙏🙏
Thanks, hope they help!
I'm disabled with degenerative spine disk scoliosis. Tired of suffering
I'm 6 months into healing 2 compression fractures in T7 and T8 and recently a mild 10% fracture in T10. Can I do these exercises? I have a spine that's at a -4.5 and a forearm at -3.9. Hips are -1.2.
Can't I just do sit stands?
Yes, you can. Then add weight as they become easier
Is this effective for a 70 year old woman with osteoporosis.
Is this effective for a 70 year old woman with osteoporosis.
I just had an appt with Endo for the first time. I was told I have the bone density of a woman in their late 70s with osteoporosis- I’m only 56. After my blood work I’ll start doing injections. Honestly I’m scared and freaked out. When I had the bone density test, no one explained anything to me. I just was referred to Endo. I had no idea what “Endo” was until just 3 hours ago.
Is this effective for a 70 year old woman with osteoporosis.
Yes, but make sure you start slowly and don't have pain with the exercises. Also, you may want to take a look at this video for hip bone density ruclips.net/video/cEDn3EyDf04/видео.htmlsi=ExJ8btEdQDDHq65C