3 Muscles to STRENGTHEN with OSTEOPOROSIS as Soon as You Can

#osteoporosis #osteoporosisprevention As we age, it's critical for ALL of us to be on a strength training program. If you have osteopenia or osteoporosis, it's essential to strengthen your muscles to improve your bone density and protect your spine. In this video, I talk about 3 muscle groups that definitely need to be in your exercise program. Please let me know if you have any questions, thanks for watching, cheers, Ed
To my valued KZbin subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & I hope they help!
Headaches, dizziness, jaw & TMJ pain:
• Dizziness, headaches, ...
Jaw and Headaches • Massage to relieve JAW...
2 Exercises for a healthy neck • NECK Pain relief: 2 EX...
Shoulder pain with overhead reaching • Best Ex's to End Shoul...
Cure your shoulder tendonitis • BEST Shoulder Rotator ...
3 ways to strengthen your Shoulder rotator cuff • Shoulder PAIN exercise...
At home, Frozen Shoulder exercises • 5 Best Frozen Shoulder...
Shoulder dislocation exercise program • BEST Exercises for a D...
Improve your posture with this exercise • Fix your POSTURE & ROU...
Arm pain? Check your supraspinatus muscle • Having arm pain? Check...
Lower back stiffness on one side? • Side Low back PAIN & T...
My #1 exercise for strengthening your Lower Back • BEST Low Back Exercise...
5-minute daily core exercises • LOW Back Side Pain:5 M...
Hip and Lower back stretching routine • Best Morning Exercises...
Piriformis muscle tightness (hip muscle) • 3 Best Stretch’s & Exe...
Knee pain exercises • Relief from Painful Ar...
Foam rolling for hip pain • Hip Pain Exercise: Pai...
Over 50? Daily exercise routine to stay flexible • BACK & HIP Stretching ...
Over 50? 3 must-do stretching exercises • Over 50 Health :3 BEST...
Over 50? 5 Exercises all Seniors should do • Over 60 ? Do these 5 e...
Outer foot pain • Outer Foot Pain/Sprain...
Treat your lateral ankle sprain • Outer ( Lateral) Ankle...
Big toe pain • BIG TOE PAIN: Exercise...
Enjoy!

[@FrontRowwithEd]

Get your equipment today! www.amazon.com/shop/frontrowwithedandelizabeth/list/1KEG3HFKLNWXV?tag=onamzfrontrow-20&ref_=aip_sf_list_spv_ons_mixed_d 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! Here's the link for all of my Osteoporosis videos kzbin.info/aero/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ Also, join our Facebook group to learn more about Healthy Aging facebook.com/groups/livewell50 Thanks for watching! Here is the link for the equipment I talk about in the video www.amazon.com/shop/frontrowwithedandelizabeth/list/1KEG3HFKLNWXV?ref_=aip_sf_list_spv_ons_mixed_d Also, join our Facebook group to learn more about Aging Strong facebook.com/groups/livewell50 Here are the playlist links to learn more about osteoporosis kzbin.info/aero/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ and older adult fitness kzbin.info/aero/PL7iadTWb0ExpQnJqAFDemApByjXdDPEEV Enjoy and thanks for watching!

[@Portia620]

The problem is if you have heart disease Protane too much of it in your diet it’s not good either so between a pickle!! Ugh

[@Portia620]

Thank you I was told not to been forward at all and I’m like well how I post to do that because they said it can break your back. I’ve been doing it for a long time and add exercises but now I’m trying to be very careful with what I do but I’ve been trying to train as hard as possible until they tell me I can’t another thing they say is to stop wearing using heavy weights but there’s a lot of confusion because there’s some research that heavier weights are better

[@karengonzales3271]

Thank you so much for addressing osteoporosis exercises for seniors! So glad I found your channel today!!! You explain everything perfectly! Just what I needed!!💪🌟

[@FrontRowwithEd]

You are so welcome 🙏🏼

[@deepuls545]

This is a great channel. He gives you actionable methods to improve your situation -whatever it is. No excess chat, just helpful facts/tips.

[@FrontRowwithEd]

Thanks Dee!

[@lyndamedley543]

Agree

[@Malsbury1213]

I am a 72 y/o women in good health but I’m slender and have osteoporosis- I am loving your videos. You Make things very doable- thanks. I’m in portland and love Bellingham too. Thanks again

[@FrontRowwithEd]

You are so welcome Joyce!

[@time2heal]

New subscriber! Loving your videos! I am exercising while watching them. Any thoughts on Boron for osteo?🙌💕

[@imrannoor5870]

You're doing great, Thank you.

[@FrontRowwithEd]

Thank you Imran 🙏🏼

[@HDblumoon]

Video is very encouraging! I feel I have the hip hinge mastered. I have increased my weights to 8lb dumbbells doing dead lifts 3 sets of 10, 4 times a week. My workout includes shoulder presses, bicep curles, triceps and heel drops. 3 months of this but can't seem to improve strength beyond the 16lbs.

[@FrontRowwithEd]

You are doing great! Are you tracking your protein? I have a video on the channel that talks specifically about how much you need. If you feel like you’re not gaining strength, it could be you need to up your protein.

[@JackieNovak]

Thank you for your videos. I find them very helpful and easy to do.

[@FrontRowwithEd]

You are very welcome Jackie!

[@vwatts8738]

Thank you! Thank you!! Can’t say it enough😊🙏🏽😊

[@FrontRowwithEd]

You are very welcome!

[@leonina72]

Excellent video. Thank you!

[@FrontRowwithEd]

You are welcome!

[@gailwebb1844]

Excellent! Thank you!

[@FrontRowwithEd]

You are welcome!

[@charleneanderson2706]

I recently found you and am a new subscriber. You are so smart and helpful! Thank you for what you do. May God bless you and your family. We so appreciate you!!

[@FrontRowwithEd]

Thank you Charlene, happy to help!

[@cathythielen3182]

Excellent video; I hadn’t thought about the impact of some of the exercises I do on my osteoporosis!

[@FrontRowwithEd]

Thanks Cathy!

[@almazabraha]

Wow! I landed the right place very informative thank you!

[@FrontRowwithEd]

You are very welcome Almaz!

[@mountaindweller777]

This is invaluable. Ordering my door bar today!

[@FrontRowwithEd]

Excellent, let me know how it goes!

[@lsingh2467]

Great channel 👍👏

[@FrontRowwithEd]

Thank you 👍

[@sharmilasaha7265]

Very very helpful video Thank you

[@FrontRowwithEd]

You are very welcome!

[@TrishCanyon8]

Thank you so much.

[@FrontRowwithEd]

You're welcome!

[@200Nora]

I hip hinge now days after my diagnosis of osteoporosis. I am also good at bar hanging at the gym, besides I am small. I have been weight training at the gym 2 to 3 times a week with some fast and rough walking on the other days. Things feel better, and I am stronger. I have been flexible all my life and used t exercise a lot in my younger years. Nice teaching! I have learned them all, and I feel safe, but I had to educate and do the research myself. Most therapist and drs do not know about safety when it comes to osteoporosis.

[@renukachauhan7819]

Thanks.👌🏻

[@FrontRowwithEd]

Very welcome!

[@kimyoung3484]

Thank you Sir ♥️

[@FrontRowwithEd]

You are very welcome Kim!

[@kimyoung3484]

@@FrontRowwithEd Yes Sir.😁❤️

[@dritasulce9123]

Thank you for good information and video Doc what is the difference between osteoporosis and osteopenia

[@scwheeler24]

Great way to make sure you’re doing hip hinge correct when doing it wo help 👍

[@FrontRowwithEd]

Thanks, it does work well!

[@soltanakouider5922]

merci

[@FrontRowwithEd]

de rien

[@jeannekinsey147]

THANK YOU for your work and sharing on youtube. Did I miss how many sets/reps to do the scapular retractions?

[@FrontRowwithEd]

You are very welcome Jeanne. 3 to 4 sets of 8 to 15 repetitions with high intensity meaning the last few repetitions should be a little bit challenging but not painful. Good luck, keep exercising!

[@verily360]

I have RA and severe osteoporosis. My hands and feet affected though controlled through meds.

[@roxannebernard9258]

Great video! I had rotator cuff surgery about 10 years ago plus 2 more procedures for scar tissue to regain my full ROM. So I am very protective of that shoulder at the gym. Is it safe for me to do exercise 1?

[@lindiallen974]

I need that door thing to hang from, I have Neurofibromatosis type 1, which affects my bones, scoliosis, and osteoporosis, so I have to work all the harder to not get worse. I know hanging helps when my back feels so stiff. Thanks for all your help.

[@manjulaw]

It's a great video. I have frozen shoulders( which I'm working hard and improved the span very well) as well as wear and tear in this area. Can I do small weight lifting and balancing body weight on shoulders on a bed headboard to bring shoulder blades together. PLEASE advice I'm 63 and fit

[@ginny5092]

Recently found your channel and enjoying it! I'm considering purchasing a small indoor rebounder. What are your thoughts on how helpful this is for slowing osteopenia?

[@FrontRowwithEd]

Hi Ginny, welcome to the channel! A rebounder is great exercise for balance and cardio But not for bone building. It’s not enough “impact” . So it’s nice to have in your program but you do need to strengthen also with weights. Does this make sense?

[@ginny5092]

@@FrontRowwithEd Yes, makes sense. I've heard this, but was hoping, lol. I also do strength workouts with dumbbells and will be incorporating more strength as I watch your videos. Thank you!

[@kaseyberg4022]

Does coffee leach calcium from bones? Thanks

[@majelthesurreal5723]

Great video is always. I am on a plant-based diet. And I'm wondering how much protein you recommend per day?

[@FrontRowwithEd]

Thank you so much! I recommend trying to get .7 grams of protein per pound of body weight per day. For example, a 130 pound person would need 91 grams per day (.7 x 130 = 91) I know you are plant based, but a whey protein is what I recommend. I personally use Thorne supplements and you can save 20% off of the retail price at checkout with this link s.thorne.com/F5gGU. Best wishes and keep on exercising!

[@arlenebaker7813]

Hi Ed, Love your channel. What are some safe stretches for osteoporosis?

[@FrontRowwithEd]

Hello Arlene, you can check out all of my osteoporosis offerings here kzbin.info/aero/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ You will find stretches here, good luck!

[@nirmalarao7569]

Breather, thank you.

[@FrontRowwithEd]

You’re welcome!

[@nellosarti5293]

Hello i am writing you from France, i like your vidéos vers much. I havé one question. Can i do your excercises bécause i havé à settling of vertébrae. Thank you very much for your answer.

[@FrontRowwithEd]

Hello in France 🇫🇷! What do you mean by a “settling of vertebrate “ ?

[@gilljackson9971]

Thankyou I have had fractures in my wrists. One has a plate repairing the break and the other was a simple fracture no surgery. Should I be doing the Hanging?

[@yolydiaz8668]

Hi! I love your videos and I've started to practice some of your exercises. I have osteoporosis and my doctor recommended me yoga, but after watching your videos I changed my mind about it, twisting my spine, all the pressure over my body I think yoga it's not the best exercise, what do you think? Am I wrong? Thanks for all your tips, blessings

[@FrontRowwithEd]

Hello Yoly, yes some yoga poses can be difficult on your spine. I would recommend a more traditional weight training program where you can keep your spine in a neutral position. Good luck!

[@yolydiaz8668]

I really appreciate your answer, have a nice day

[@FrontRowwithEd]

@@yolydiaz8668 Thanks, you also!

[@ICT4me]

Just found your excellent videos on KZbin. I watched 6 tonight and was so inspired I started doing the exercises straight away! I have now subscribed so I can keep up to date. My one concern is that I have osteopenia and in every 'Pilates for Seniors' session I attend we do the 'monkey walk' - forward bending to the floor then walking hands out and doing press-ups (diff options according to abilities). Now I'm thinking that I shouldn't be doing this type of exercise? Plus several other exercises we do which are designed to strengthen core muscles whilst lying on one's back, now seem to be in contradiction to what you are recommending. I'm a bit confused. I do need to improve my core strength and balance so I thought by attending a weekly Pilates session I was being proactive for my health. Now I'm not so sure. Any words of advice?

[@FrontRowwithEd]

Hello Chris, welcome to the channel! I would strengthen your core as in this video kzbin.info/www/bejne/oZaXe5ttocZpd6s and avoid these movements kzbin.info/www/bejne/lYWYmWiIqLt3o8U. I know it can be confusing at times but many pilaf and yoga teachers don’t know about the risk factors for those with bone density issues. Maybe have your teacher watch the videos also. Good luck!

[@ICT4me]

@@FrontRowwithEd Wow such a speedy response! I will discuss this with my Pilates teacher. She often suggests alternate moves so this is a case where l need something different. Thanks again so much - much appreciated. I’ve also forwarded your KZbin clip about ‘getting up and down’ to my Exercise teacher who runs group sessions for seniors. She is a retired physio herself so she may know the alt method but as she is thinking about using mats this might be helpful for many in the group!

[@FrontRowwithEd]

@@ICT4me Sounds great, good luck!

[@firozalijinnah3719]

Hi, I have severe osteoporosis for years and am 70. Also have polio affecting my right hip and walk with a limp. My muscles are also very weak and chronic pain. I swim almost everyday. Does osteoporosis cause pain.? Go to gym twice a week to do bike and rowing machine. My core is very weak and because of polio, it’s very hard to strengthen it. Keeping that in mind, can you recommend any exercises. Thank you so much.

[@ConnieCC58]

Thank you. I was recently diagnosed with osteoporosis and want to start with simple exercises. Your videos are very helpful. Could you recommend what weight resistance level and band length I should start with for the resistance band? All this is new to me. Thanks!!

[@FrontRowwithEd]

Hello Connie, you are very welcome. I would start with yellow band (the lightest) and 3-5 lbs. You should use weights or resistance that make 8-10 repetitions challenging but not painful. Good luck!

[@ConnieCC58]

@@FrontRowwithEd Thank you so much for your quick and helpful reply!! Really appreciate it. ❤️

[@FrontRowwithEd]

@connie5619 Welcome 👍

[@stinacambridge7336]

How do I strengthen lower back? Osteopenia in lower back

[@champicagunasekera453]

I have cervical stenosis in c6 c7. Is it good to do hanging activities? Recently diagnosed that i have oestepenia.

[@adischenker1851]

your saying deadlifting / hip hinging with high loads is completley safe for osteoporosis? I was wondering because it looks similar to yoga poses that aren't + I read rounding the spine isn't...how about hyperextensions?

[@nancya.nelson5810]

Are seated rows at the gym good for the scapula area with osteoporosis?

[@cindyholmes8696]

❤❤

[@FrontRowwithEd]

Hope it helps!

[@cindyholmes8696]

There are so, so many videos on here about osteoporosis and exercise. I have always exercised so I wasn’t looking for a complete workout just something to add on to what I have been doing. Always short on time so this will fit in to what I can get done in the morning hours. Thank you

[@FrontRowwithEd]

@@cindyholmes8696 You are very welcome Cindy!

[@FrontRowwithEd]

@@cindyholmes8696 You are very welcome!

[@bobeldredge282]

How scary, I saw a pogo stick in the background!

[@annagreco9618]

Can you do a video on hip exercises.

[@FrontRowwithEd]

Hello Anna, here you go kzbin.info/www/bejne/gHqkk5mJbbd_Y6s kzbin.info/www/bejne/oZaycquprcinatk kzbin.info/www/bejne/bojZdIWNpp6cp68 kzbin.info/www/bejne/Y5Owf55mipuEhJY Hope this helps!

[@annagreco9618]

@@FrontRowwithEd thanks so much. Take care 🤗

[@FrontRowwithEd]

@@annagreco9618 You too!

[@eileenwaxler8183]

Hello and thank you! In addition to teaching yoga, I am starting to focus on strength training, and now the other exercises you recommend. I am wondering your thoughts on which postures I should consider avoiding or modifying ?

[@jmc8076]

You can also search YT for videos on yoga and OP and online for same and studies. The Fishman yoga series has a good study for OP.

[@wanda12411]

Hanging is great for shoulder strength. If you have a shoulder impingement (frozen shoulder) it’s the best cure.

[@FrontRowwithEd]

👍🏻

[@nicidevine6670]

I have scoliosis and muscle spasms and I can’t do anything anymore because I’m handicapped

[@Tulip-1234]

Hi I have osteoporosis and it’s very severe, I’m taking Vitamin D, K2 , dumbbell exercises and I drink Almond milk. Is that good? What’s the difference between D3 and Vitamin D. Thanks in advance.

[@angelalitterio]

I do squats with 8 or 12 lbs dumbbells. Is that the same thing as Exercise #2? And instead of a band can I use dumbbells for #3? I also walk with a 15 lbs weighted vest 5-6x day for 50 mins.(I'm 5.2/125lbs) Hoping this helps my osteopenia too.

[@FrontRowwithEd]

Hi Angela, sounds like you are doing great! No, the hip hinge is different than the squat so add it in to program. I love the weighted vest with you walks. And you do need a band as this offers horizontal resistance versus vertical resistance with dumbbells. Does this make sense?

[@angelalitterio]

@@FrontRowwithEd Yes, thank you! I'm also NOT taking any meds or calcium supplements as I've read/researched the horror stories. But I do try hard to get 1200 mg of calcium per day via food - it's not easy. Plus taking d3/k2. Also looking to magnesium. Besides adding these new exercises to my routine - squats, lunges, overhead presses, am I missing any other weighed exercise? Been doing the weighted vest since last oct. Looking to add another 3 lb block soon. 18 lbs may be my limit based on body weight. (Read 15% max...) Appreciate all your videos on this!

[@jmc8076]

@@angelalitterio Like you I’ve done deep dive (for many yrs) on both drugs and supplements and bal of evidence shows Ca up to 700-800mg safe and prob helps but after risk vs benefit incr. Chronic use of drugs incl PPIs/acid blockers, glucosteroids/prednisone, ibuprofen, opioids effect bones and health incl by depleting key minerals esp Ca and damaging GI mucus lining. Some like me may need supplement. I reviewed w/my specialist. New review on Vit D similar: The health effects of vitamin D supplementation: evidence from human studies by journal Nature 2022. Also 2008 study: Vitamin D Deficiency Study Raises New Questions About Disease And Supplements (Autoimmunity Research Foundation.) Even w/K2 I’m now more cautious w/supplements in gen. I’ve done same deep dive on protein and type. Nutrition Made Simple did video on it. He’s very unbiased PhD in nutrition and lists studies he cites to read yourself and decide. ✌️

[@sharonmitchel1377]

Does that door bar help with osteoarthritis and degenerative disc disease? It seems like it could take some pressure off the spine?

[@FrontRowwithEd]

Yes, it can help "decompress" your spine. Make sure to start slowly, giving your body a chance to adjust. Good luck!

[@shoghimas4578]

How come that bar does not slide down and stays tight at the door frame @ 2:01 ?

[@franhar8292]

Hi, i don't see the links for the equipment.

[@FrontRowwithEd]

Sorry about that, here you go! www.amazon.com/shop/frontrowwithedandelizabeth/list/1KEG3HFKLNWXV?tag=onamzfrontrow-20&ref_=aip_sf_list_spv_ons_mixed_d

[@sylviaepton5668]

I am 79 and started weight training six weeks ago. I am wondering if I can do these exercises at my age. I do have osteoporosis.

[@FrontRowwithEd]

Hello Sylvia, always good to check with your doctor or PT first since everyone’s situation is different

[@darlulittledeer3738]

amazon says the potok resistance band is currently unavailable. just an FYI.

[@darlulittledeer3738]

Walmart had one and the blue one was on sale, so I ordered that. THANKS for the info!

[@FrontRowwithEd]

You are very welcome!

[@stellaesmeralda7643]

PLEASE!!! Necesito Subtitulos... gracias, soy de Argentina y tengo Osteoporosis. 🙋💜💜

[@jmc8076]

Yes YT is a global public social media platform w/mult beautiful languages. 😊✌️

[@dominiquevillanova2847]

Appuyez sur la molette de la vidéo en haut à droite et choisissez votre traduction ...😊

[@donnawickham7576]

Can most of the exercises you show be used for stroke patients.

[@FrontRowwithEd]

I would consult a physiotherapist first, because no two stroke patients percent the same. Best wishes and speedy recovery.

[@patriciaboatman8423]

I would think pulling on that bar would be terrible for weak osteoporosis in the spine🤔

[@cxg7381]

Can these exercises be done if one has scoliosis

[@FrontRowwithEd]

It depends. Are any of the exercises painful and how involved is your scoliosis?

[@cindylutz7442]

Maybe you said this, but, should we be doing these daily, 3x daily, something like that?

[@FrontRowwithEd]

No, 3 times per week with high intensity for your weight training

[@patricebrown6051]

I’m to short for the over the door frame

[@lydkarhma]

When you get in your late 60 and 70' repetition is very irritating. I am very athletic I sail competitively a laser which is a single handled Olympic class sailing boat, the most athletic sailing boat. For me repetition is not an option but holding position with muscle engaged is more efficient and does not produce the pain of inflammation that repetition does. I am 70.

[@ArthurTheLibraryDetective]

😒..stooped posture--broken heart..

[@brianeduardo1234]

A bit too much chat at the beginning- get to the point por favor