You're welcome! I have the "knee pain routine" in my leg alignment series on our www.therapilates.com Video Library for subscribers. Let me know if you need more information after you visit the website...

Thank you!

Yes, just be mindful to keep your neck elongated and avoid looking up into excessive neck extension when doing the exercises.

@sherribetz9241 thank you so much for your prompt reply ❤️

When you perform high intensity resistance training exercising muscles to fatigue within less than 10 reps, you will need to allow a day to rest so that the muscle fibers can repair and recover. Glad you enjoy the routine!

Yes, I usually suggest a lightweight small pillow or a block of soft foam to tape or wrap around the dowel to fill up the space and give you feedback. You can also clamp your forearm to the side of your head to keep your head in place.

@@sherribetz9241 Thanks so much!

Your discs will usually heal within 3-6 months. It will be important to stay strong and build the muscles around your spine to give it support especially when disc height is compromised. Hopefully, you have seen or will see a physical therapist to guide you in the right direction with your healing and exercise program. I have helped hundreds of patients with disc pathologies regain their strength and function and reduce pain.

Hi There, I don't sell the Therabands, but here is a link to the exact ones I am using: www.therapilates.com/groupclasses.html (scroll to the bottom of the page to find links to all the props I use in classes)

8-9"

Totally agree with you Stefan. This is an older video showing safe yoga poses if one wants to perform a yoga practice in addition to the recommended resistance training. Also mixed and multi-component exercise HAS been shown to be effective for mitigating bone loss or building bone. I was one of the authors of the following paper: pubmed.ncbi.nlm.nih.gov/35384943/. Hartley GW, Roach KE, Nithman RW, Betz SR, Lindsey C, Fuchs RK, Avin KG. Physical Therapist Management of Patients With Suspected or Confirmed Osteoporosis: A Clinical Practice Guideline From the Academy of Geriatric Physical Therapy. J Geriatr Phys Ther. 2022 Apr-Jun 01;44(2):80. doi: 10.1519/JPT.0000000000000357. PMID: 35384942.

I do believe that the strength and functional level of the student matters regarding benefits. If the exercise is appropriately dosed for increasing the challenge to the student, then they will benefit. In other words, if an exercise feels easy or is easily mastered, the body will accommodate so that bone and muscle strength will not be stimulated.

Yes, you can, but it is important to learn to lift a box properly from the bottom. And you would need to progress to a pretty heavy set of dumbbells. You usually outgrow the dumbbells quickly unless you have an adjustable set, so the box is much easier to increase the weight by adding weight to the box gradually to keep you at your challenge point. Even a sturdy cardboard box will do. (Need to get to fatigue or momentary muscular failure by 10 reps. If you are not tired by 10 reps the weight is too light to affect BMD.)

@@sherribetz9241 Can I use a Medicinal Ball 20 pounds? that is what I have and also different dumbbells. Thank you for this video. It looks great and Interesting and I would like to try different exercises.

Hi Tracey, the silver ball is from Yamuna bodyrollingusa.com. It is the 9” silver ball. There is also a ball for massage at optp.com. You could also use a #5 soccer ball with less air in it!

@@sherribetz9241 Thanks so much - you are awesome!

@@traceylewis7012 thank you Tracey! I am so grateful to be able to do this work and inspire people to stay strong! Where do you live?

Liftmor trials and studies by Dr Beck from Australia. Women of diff ages with osteoporosis and prev fractures lifted heavier weights under guidance w/o further fractures. Search them online and or Dr Beck and bone clinic on YT. Start slow by using no weights or much less and learning proper hip hinge ( lots of YT videos on them.)

Hi Claire, You can use a foam roller under your thoracic cage and shoulders but I don’t recommend using a foam roller under your neck. The purpose of the ball under the spine is to mobilize the individual facet joints and reduce thoracic kyphosis. The ball can get between the shoulder blades to target the facet joints. If the ball is uncomfortable then try releasing some of the air from it to see if that helps…as you progress, add more air…

@@sherribetz9241 Thank you so much!

Remember to start with the dowel against the 3 contact points of your head, mid back and sacrum and be sure you can do a hip hinge first! If you are afraid, build your confidence by practicing with the dowel first then with an empty box before adding weights to the box. Please consider reviewing the Liftmor Trials by Dr Belinda Beck from Griffiths University in Australia. Women with osteoporosis and fractures built their bone strength with strength training without having any additional fractures.

@@sherribetz9241 thank you so much for your very helpful reply

For balance and spine alignment. 😄

Yes, Diane, it requires more mobility in the hips and more strength and it is more functional…think of lifting a box from your doorstep or a child from the floor or a bag of mulch for the garden…

@@sherribetz9241 , thank you!

thank you for your positive feedback, Bobbi!

Thank you Debra, I am so glad you found the information to me useful!

Nope. Please see Dr. Loren Fishman's book "Yoga for Osteoporosis" for more information.

So glad to hear your positive feedback!

Hi Sharon, I hope you have found the information you need to make great choices for your future health!

Thank you! Yes, all the information is still correct. There are certainly new studies that have been published but nothing that contradicts the information in this lecture.

Yes, they might not be right for someone with "severe" osteoporosis. However, this series is for someone who is fit enough to be able to do the Sun Salutation Series and wants to continue to do it safely. If you see below, there is another video that is for someone who needs a chair to perform the series. It would be very unlikely for someone to fracture their wrist from just weight bearing. I have never seen any studies or case reports published where someone fractured their wrist by just putting weight on it. It almost always happens by falling and reaching out onto the hand. Thank you for your concern!