5 Exercises to Strengthen the Spine without Going to the Gym

5 Exercises to Strengthen the Spine without Going to the Gym - Exercises for Osteoporosis

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Күн бұрын

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@ArtStoriesWithKris 10 ай бұрын

So much good useful information and demonstration. TY!! I was told I had a compression fracture at T11 last spring. Since I have been lifting weights and doing postures. I see my Dr in 2 weeks and am hoping I don't have another fracture. I was very worried when I read that my % increased for a 2nd fracture after having my first, as you said here too. Very scary.

@sarahmapes_bonebuildersystem 10 ай бұрын

Doing the weight training that you are doing, you are reducing your refracture risk. You are doing the right things and your spine is going to get stronger ❤

@ArtStoriesWithKris 10 ай бұрын

TY for your positive words and all the information. I look forward to your videos.@@sarahmapes_bonebuildersystem

@vg1734 2 ай бұрын

Dear Sarah, thank you so much for your videos! I am 77 years old. Diagnosed with severe osteoporosis. Have some kyphosis. Can you please recommend exercises that I can do for my age? I am too weak to perform all exercises you showed here, maybe except last two and I am afraid to do them being home alone. By the way I am on Prolia for 2 years now. Hope, you can help me..Sincerely, Victoria

@christelnielandt5117 10 ай бұрын

Dear Sarah, I got SO excited when I noticed this new video. It’s SUPERB 🙏🙏🙏. A HUGE thanks for your outstanding knowledge and it’s divine to hear you talk about it. Loved it and I learned a lot so from the bottom of my heart : THANK YOU 🥰❤️💛🌷

@sarahmapes_bonebuildersystem 10 ай бұрын

It makes my heart happy that this information is helpful for you ❤

@christelnielandt5117 10 ай бұрын

Wonderful to read your message 🙏 Dear Sarah, can I ask another Q ? I used to love both my forward falls and twists. If let’s say I use a strap and I bend over keeping my spine straight into Passchimottanasa or Janu Sirsasana, would that be ok for my spine ? What about Malasana ? Does this pose put too my stress on the hips, also keeping my spine straight. I am a flexible girl 😊. Finally, would you like to make a video specific on twists. I used to love them SO much as they made my body release so much tension. Again a HUGE thanks for your amazing work. No pressure, am not in any hurry. Greetings from Belgium 🌷🌟💛

@sarahmapes_bonebuildersystem 10 ай бұрын

@@christelnielandt5117 If you can do the poses with a straight spine it is okay to keep doing them. I don't generally teach them because I can't see how far a person can reach with a straight spine not in person... The safest way to get this stretch is to lay flat on your back and put your foot in a strap and then bring it back as far as you can one leg at a time where you know your back is straight on the floor. If you know you can do these poses folding from the hip and ensure that you don't come into a round, you can continue doing them. If you can keep a straight spine in Malasana that will actually be good for your hips. Maintaining flexibility is really important because it allows us to do things like tie our shoes as we age... I would maintain flexibility as long as you can do it without rounding your spine. Let's talk about twists... Twists are not generally reccomended with osteoporosis, but I have not ever seen an actual scientific study showing that they are dangerous. There are numerous scientific studies documenting the danger that can come with rounding the spine with bone loss. There are a couple of bodies of research that actually show that twisting is beneficial for the spine with ostoeporosis. There is a group of Italian scientists (The Christofolini studies) who have performed a number of studies about how different movments affect the spine. Twisting was one of the movements. They found that twisitng put stress on the spine, but significantly less stress than rounding the spine does. This is important because we have to put stress on our bones to stimulate new bone growth- we just have to make sure that it isn't too much stress that could cause fracture. There is also a doctor, Dr. Loren Fishman, in the US, who has spent more than 15 years researching how yoga can be used to help osteoporosis. He now has over 200,000 clinincal hours of research and in each of those hours he has twists. He believes that twists are the reason yoga is more effective than medication for the spine. Dr. Fishman currently teaches at Columbia Medical School. He is reputable. He is also a yoga teacher. I did my training with him and I believe that twists are a safe and even important movement to do with osteoporosis. I think it is really important that you know there is controversy about the topic of twists. I would never want to tell someone to twist without them knowing that there are reccomendations both to twist and not to twist... You get to decide on that one how you feel about twisting. Dr. Fishman has tested seated twists, supine twists, and even revolved triangle and he reccomends doing them all. I hope this information is helpful. I am sorry about the super long response... You asked great questions! Please feel free to ask more❤

@susanmiller2890 7 ай бұрын

Your explanations were clear and very helpful. You are the most knowledgeable instructor I've found on YT about spine exercises. You are the first who specifically said not to roll down by vertebrae while doing bridge pose, and you gave an alternate way for the bridge. So glad I found your channel.

@sarahmapes_bonebuildersystem 7 ай бұрын

Susan, I am so glad you found this information helpful ❤ Please let me know if you have questions about anything. I am on a mission to reduce fractures and I want to help🥰

@deborahburnett4309 10 ай бұрын

Thank you. You explain these poses so well.

@sarahmapes_bonebuildersystem 10 ай бұрын

I am happy to share and glad this is helpful❤

@esampson2369 26 күн бұрын

Thank you, Sarah. I just found out my lower spine is at a concerning level. I was looking for videos to address osteoporosis of the spine. Your video couldn't have come at a better time.

@sarahmapes_bonebuildersystem 26 күн бұрын

I am sorry to hear about your spine, but I am grateful you found helpful information here. As you start these exercises please reach out if you have any questions ❤

@esampson2369 25 күн бұрын

@@sarahmapes_bonebuildersystem Thank you.

@mtbird3107 6 ай бұрын

Thank you for making these videos for us.

@sarahmapes_bonebuildersystem 6 ай бұрын

I am happy to share and glad to hear they are helpful ❤

@donnaleroy1717 15 күн бұрын

Thank you so much

@sarahmapes_bonebuildersystem 15 күн бұрын

I am so glad you found this video helpful!

@lilyrobinson1517 6 ай бұрын

Thanks a lot for the clear explanation. Now I understand why yoga is good for osteoporosis. You are amazing😊

@sarahmapes_bonebuildersystem 6 ай бұрын

I am so glad this explanation is helpful ❤

@celestediehl7413 5 ай бұрын

How many of these spinal exercises are good to do each time?

@sarahmapes_bonebuildersystem 5 ай бұрын

@@celestediehl7413 Doing 5 of them is a good number to work towards. If 5 of them are easy then perhaps try moving ujp to 7 or even ten of them ❤

@sophieamirian6726 Ай бұрын

Very useful and helpful for sineors ❤ very important and informative for young to prevent ❤ tank you so much ❤

@sarahmapes_bonebuildersystem Ай бұрын

I am so glad you found this information helpful❤

@robyn3349 5 ай бұрын

Thank you ❤

@sarahmapes_bonebuildersystem 5 ай бұрын

Glad you found it helpful!

@Epark58 10 ай бұрын

Thank you so much!

@sarahmapes_bonebuildersystem 10 ай бұрын

Absolutely! I am glad this is helpful ❤

@LudmilaCaramalac 10 ай бұрын

Thanks a lot.

@sarahmapes_bonebuildersystem 10 ай бұрын

I am glad they are helpful ❤

@janicegreen5666 14 күн бұрын

Great video I need this! Can you show exercises for strengthening the legs they feel a little weak and arms for osteoporosis and one on using stretch bands like you mentioned. THANKS! 😊

@sarahmapes_bonebuildersystem 14 күн бұрын

Yes, I am happy to make a video about strengthening legs and arms ❤

@sarahmapes_bonebuildersystem 14 күн бұрын

Do you want the exercises to get down to the floor or stay in a seated and standing position?

@lilyrobinson1517 2 ай бұрын

Thanks a lot, you are incredible ❤ How many times we shall do on each movement ? Thanks again

@BerniceBabbitt 2 ай бұрын

Great info.

@sarahmapes_bonebuildersystem 2 ай бұрын

I am so glad you found it helpful ❤

@gillianbennett4518 Ай бұрын

I've had an active life, running, swimming, bike riding, karate, kick boxing, yoga for the last 10 yrs. I have just been diagnosed with osteoporosis in my spine. I still do yoga most days. I am 64.thanks for your suggestions

@sarahmapes_bonebuildersystem Ай бұрын

I am glad you found my suggestions helpful ❤ It sounds like you are doing a wonderful job on the active front already!

@GaryJones-c8i 5 ай бұрын

Thank you. Feels good to do these.

@sarahmapes_bonebuildersystem 5 ай бұрын

I am so glad these exercises feel good to do!

@dancingnana4900 10 ай бұрын

What are the appropriate number of reps or frequency for the recommended exercises?

@sarahmapes_bonebuildersystem 10 ай бұрын

That is a great question. Bridge pose, extended side angle, and the small back bends are all part of Dr. Fishman's research. You want to do each of these poses and hold them for between 12 and 40 seconds. His research shows benefit from doing each of these poses most days of the week with six days being about optimal. If you want to increase the number of times per day that you do each of these poses, fell free to repeat them 2-3 times daily. In looking at the abdominal exercise, work up to being able to do 2-3 sets per day, repeating 5 times in each set. For the bird dog exercise, work on holding each side for about 10 seconds. Switching back and forth repeat the exercise on both sides 5 times. I hope that helps❤

@holyspirit8 2 ай бұрын

Please show some exercises to do with weights and standing Shoulder press. Thanks.

@sarahmapes_bonebuildersystem 2 ай бұрын

Here are a few videos on my channel that show some exercises to do with a shoulder press with weights. Let me know if you are ready for more of them❤ kzbin.info/www/bejne/qXeup4ynhcR7eaMsi=haTmHknfoUjq3MBa kzbin.info/www/bejne/Z6ScY3aunJmaotEsi=zNixyuZa8lCh2rMc kzbin.info/www/bejne/d3qvYX97otaJp9Usi=bKR89pQad2VviCiZ

@margaretwitt9450 Ай бұрын

I am 84. Had a compression fracture 3 years ago and all exercises I have been doing not helping. Now looking at you video and know this is what I should have been doing, but very hard. First laying on my stomach, pelvic area tender, but I can see why these can help me. Osteoporosis big factor for me, already arched back, lost 2 “ of height. How should I start, have looked at all videos. Know they could help me. Not taking bone builder either but would. Thank you so very much

@sarahmapes_bonebuildersystem Ай бұрын

I am so sorry to hear about your compression fracture! If you are finding these exercises challenging that have you laying on your tummy I have another video that I am sharing below that you might want to try. The below video uses a resistance band to strengthen postural muscles from a sitting position. I would probably start there and then as you feel stronger progress to exercises on your belly. Please let me know if you have other questions. I want to help ❤ kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=Dvqcz_bEbtuh-8Ml

@afrouzkhakpour7067 5 ай бұрын

Thanks,❤🎉❤🎉❤

@sarahmapes_bonebuildersystem 5 ай бұрын

I am glad you found this video helpful❤

@jenniferaddison9889 7 ай бұрын

How often should I do these exercises and how many reps

@sarahmapes_bonebuildersystem 7 ай бұрын

Jennifer, what a great question! With the abdominal exercises toward the end of this video I encourage you to work up to do 5 repetitions in one set and working up to doing 2-3 sets per day would be great! When I do a set of the back bend exercises, I also tend to do them as a set. I hope sphinx pose for about 30 seconds and then I lower down to the mat and roll up and down three times before resting. You could repeat the backbend sequence 3 times in a row with a brief rest between each time. The other exercies I would reccomend repeating 2 to 3 times per day. I hope that is helpful. Please let me know if you have other questions ♥

@JoydelCastillo-w2w Ай бұрын

These exercises look great, but many I can't do as I have a prosthetic leg . Not sure how to modify to a sitting option.

@sarahmapes_bonebuildersystem Ай бұрын

That is a great question. I am hearing from several people in recent comments that a seated practice would be helpful... I think I will work on creating one to share soon. There are a lot of exercises that you can do from a seated position that can still build strength and help improve bones❤

@beckycampora5916 2 ай бұрын

How does using the rebounder rate for bone health?

@sarahmapes_bonebuildersystem 2 ай бұрын

It is certainly preferable to regular weight lifting, but weight lifting is not available to everyone and rebounding can potentially be helpful. There are two main studies that discuss rebounding and bone health. There is one where elite athletes and bone density are discussed and also the one performed by NASA showing that rebounding is helpful for astronauts who are rebuilding bone density lost from spending time in space. I am not against rebounding, but I would say to use caution. Make sure that the rebounder you use has something to hold onto and make sure that you jump in control. Rebounding is generally something that is good to do if a person is already in good physical shape and working to build bone. Running has been shown to be helpful for building bone, but it is generally considered a good thing to do prior to developing osteoporosis because after osteoporosis it has the potential to have a large enough impact to potentially cause a fracture. Rebounding is kind of in the same category as running in my mind with regards to bone health. I have a client who has had several compression fractures who has always been a runner and she still runs and it works for her. Rebounding may be that same kind of thing for you. Just be mindful about how you approach rebounding❤

@anipema6963 11 күн бұрын

I have lower back iinjury I think having my feet together reduces the pressure on lower back?

@sarahmapes_bonebuildersystem 9 күн бұрын

Generally having our feet be hip width apart creates greater stability, but if it feels better in your body to stand with your feet together then I would totally do that! There is always room to adapt things for our individual bodies❤

@surinderkenth7064 Ай бұрын

I have problem with spine L1 - L4 and have been diagnosed with osteoporosis T score -3.9. I find cobra poses very difficult even before I knew I had osteoporosis. Any suggestions welcome.

@sarahmapes_bonebuildersystem Ай бұрын

I wouldn't do small backbends if they don't work well in your body. There are other exercises that you can do to strengthen your spine. Try using a resistance band by holding it out in front of you and then pulling it apart. Also lift the resistance band over your head. Both of those will strengthen your spine without the backbends. It is always okay to not do exercises that do not work in your body. I find it helpful to look at the principle of the exercise and then find another exercise that applies the same principle in a different way that works better for the person I am working with. Let me know if you have more questions about that❤

@JusiaKabonsogardens Ай бұрын

Good love you

@sarahmapes_bonebuildersystem Ай бұрын

Than you! I am so glad these videos are helpful for you!

@WandaSimmons-q6l 2 ай бұрын

What if you have problems getting on the floor do to balance problems

@sarahmapes_bonebuildersystem 2 ай бұрын

You do not have to get down to the floor to work on strengthening your bones. I actually have a class that I teach live every week where we do not get down to the floor at all. I am going to share a practice with you that is available on my channel that does not get down to the floor at all. Let me know if you have questions about it ❤ kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=dcW1gONLS6x1q-dO

@suekinsman8399 17 күн бұрын

Is it normal for my legs to raise when doing the back bend poses? I can’t seem to make them lie flat!

@sarahmapes_bonebuildersystem 17 күн бұрын

It is normal. Legs can lift or stay down depending on what works better in your body. There is nothing wrong with them lifting while you backbend though❤

@Gabiaroundtheworld 10 ай бұрын

I am writing you from the hospital bed. I am 30 years old and I just had a fracture of L2 vertebrae last week, because of a train accident. I am not allowed to move at all 6 weeks and then it’s crucial to strengthen my back muscles. I am so so scared of everything I read and saw on the internet, the pain is awful and my life seems destroyed. From your experience, if I do the correct exercises and kinetoterapie, will I will be able to be same again? I need to mention that I am a super active person, trekking, cycling, climbing, rafting so now my life feels over.

@sarahmapes_bonebuildersystem 10 ай бұрын

Your life is not over!!! You can heal and be totally active and live a normal healthy active life. I know people who have had numerous fractures in their spine and also hip breaks and they have recovered. I know several people who had fractures young, like you, and they recovered completely. Once you get the medical okay to exercise, you can do all the things to strengthen your spine and you can totally be okay, and healthy and strong 💖

@Gabiaroundtheworld 10 ай бұрын

@@sarahmapes_bonebuildersystem you made me cry! Thank you for the reply. I will pay attention to every single video where you talk about strengthening the body.

@sarahmapes_bonebuildersystem 10 ай бұрын

@@Gabiaroundtheworld You are going to be okay ❤

@rc24888 6 ай бұрын

All the best! A day at a time. Patience is the King -

@lilyrobinson1517 6 ай бұрын

You are still young and active before. You'll get back to normal soon. Just be patient. Please think positive and not stress out about the future. Our body is amazing❤