Brick House Bones, Week 1: BEST Exercises for Osteopenia, Osteoporosis, Loss of Bone Density

[@AnneSmillie]

Hi. Diagnosed 5 months ago with severe lower spine loss of density. 60years young!🤣 No fractures thankfully, very active however your channel has been very helpful as I have had to tailor my exercises. Thank you.

[@lisahammond1080]

I like these - especially the load the spring - I have H-EDS, so no jumping; just diagnosed w/ Osteoporosis and ILC BC so had to go on Estrogen Blockers :( - so now I really need to ramp up weight bearing exercise. Found you via a health summit - Great to have a Routine to Follow that is Simple and Easy - Thanks Lisa

[@victoriaswank]

Five years too late finding you. My Spine is already compressed with arthritis in the lumbar area.

[@lisasg3cell]

I saw your channel mentioned in a FB group page that I've joined. I was diagnosed with osteoporosis in April, and it has seriously been overwhelming trying to find out what exercises are best and how to do them safely. I've worked out fairly frequently and including balance and mobility since having frozen shoulder a year or so ago, but had no idea my bone density was a problem. I like your approach in covering the four important areas. I'm looking forward to following along and getting stronger bones. Thanks so much!

[@DrLisaMooreDPT]

So glad you are taking action to help your body be strong. It is overwhelming to sort out all the info. I hope you find my content supportive in your journey. So much more to come. Thanks for watching!

[@debbiemacintosh9589]

These videos are excellent!! I love that you only do 4 exercises each week to not overwhelm. Thank you for emphasizing SAFETY! I have OP and severe spinal problems and got injured at physical therapy from being pressured to do exercises that I told them were NOT safe for me. Love your videos!!

[@DrLisaMooreDPT]

Thank you very much! There is a large variety in my weekly videos, so you can pick and choose which moves work best for you. Not all of them are right for every person. We are so unique in our needs. I do my best to explain why they are helpful, and give options for different abilities. I strongly believe you know your body better than anyone else. Thank you for watching and for your support of my channel.

[@julieluhr1821]

I am so grateful to have found your program. Encouraging, practical, your new devoted, respectful fan!

[@DrLisaMooreDPT]

I'm a fan of you for watching! Thanks so much for watching and commenting! It keeps me motivated!

[@DrLisaMooreDPT]

I love getting stronger with you! 💪 Leave me a comment and let me know how you liked this workout! What type of workout would you like to see me do next?

[@katecone7416]

Question on the power exercise: when you come up, could you get your heels up, then drop them with some impact? Like “heel drops” that are effective in the Liftmore studies?

[@DrLisaMooreDPT]

You can if it feels good to you!

[@rc24888]

Great stuff! Great primer....🎉

[@imjamming]

I've just came across your channel. The instructions are clear and precise. Well done! 👍 Thank you for sharing your expertise with your audience.

[@DrLisaMooreDPT]

thank you. I am revising the program currently to be even more clear, and complete. Stay tuned for the Brick House Bones Method coming soon!

[@5yarcottages397]

Thanks for sharing these exercises. I'm 4 months following a wedge compression fracture at L1 and am just getting into exercises with the help of a physio. I have been doing the squats without but without weights. Your exercises are great to add to my repertoire. Thanks again

[@DrLisaMooreDPT]

I'm so proud of you for taking action and working safely. Great job! I hope you heal up quickly and get back to all the things you love! Thank you for the feedback!

[@5yarcottages397]

Many thanks, subscribed.

[@gilljackson9971]

Thankyou for these exercises. 3 fractures in 18 months means I really must get into a daily routine which I have started. No information from the Medics about exercise. When I was diagnosed I was only told to walk half an hour a day. So grateful for experts like you.

[@DrLisaMooreDPT]

You are welcome. Start slowly. It would be wise to ask for some sessions with a PT to help you. @@gilljackson9971

[@DrLisaMooreDPT]

@@gilljackson9971 Please seek the support of a Physical Therapist to guide you.

[@SandeepNabar]

I just started this week and did the week 1 exercises 3 times over 6 days. Five pound weights seem right for me. I think I will move on to week 2 in a couple of days. Something I have wondered about- when do you know to stop increasing weight for strength training? Like, over time, it's seems impossible to just keep increasing weight without end, right?

[@DrLisaMooreDPT]

Hey! Great job!👏 Excellent question. Weight increases or decreases should based on effort. This may go up and down based on sleep, illness, gaps in training etc. As you are gaining strength and increasing weight you will come to a point where you are at the weight you use the most often. Gains may stabilize or be much more slow here. You may go from 5 reps at that weight to 6, or 7 up to 10 or 12 before you increase weight and drop back down to 5-8 reps. But yes, the short answer to your question is you will reach a plateau at some point. But as long as you are performing at the same effort and challenge you are getting the desired response to exercise. I also like to change the routine once I hit a plateau. Our bodies like a variety.

[@azyourlily]

Do we do this video/movements daily for one week before moving on to week 2? On so on...?

[@DrLisaMooreDPT]

Work on these 3 to 4 times one week, then pick another BHB video. Or mix and match your favorite BHB exercises. You will have a large variety to chose from in each weeks video. I also have complete beginner videos for a full program. Welcome to the Brick house Bones family!

[@azyourlily]

@@DrLisaMooreDPT okay got it. Thank you. I posted in the fb group this morning bcuz I missed this. I’ll go delete it. Thank you again for responding!

[@azyourlily]

@@DrLisaMooreDPT the full program would be great, I’ll find that too.

[@geetachhabra3115]

Thank you very much.

[@DrLisaMooreDPT]

You are welcome! 💚

[@Epark58]

Thank you!

[@DrLisaMooreDPT]

You are welcome!

[@farrahfrench7690]

Thank you

[@DrLisaMooreDPT]

Thank you for watching!

[@kalyaniyerramilli6500]

Thanks

[@DrLisaMooreDPT]

Thank you for watching!

[@rachelbaumel2883]

Love this!!

[@DrLisaMooreDPT]

I am so glad you like it, Rachel.

[@GillGreenhalgh]

HI Lisa, I am new to knowing all about osteoporosis and after 6 months I have come across you and I am loving your content. thank you. I am going to do an awareness raising talk for my local community and I will be referencing you and Brick House Bones as "the best videos for me" Thanks again, you describe things so clearly.

[@DrLisaMooreDPT]

Hi! Thank you so much for this kind and generous comment. I appreciate you sharing Brick house Bones with others as you know you are not alone in looking for reliable information. If you want a video on a specific topic let me know and I will create it!

[@dinacavazza8942]

I’m 56 and have advanced osteoporosis. Menopause destroyed me. I played soccer til I was 48, ran marathons and worked out. I’m having a hard time finding workouts online and/or trainer that keeps me active but keeping safe for my body. Any suggestions?

[@DrLisaMooreDPT]

Give my moderate intensity strong bones exercise routines a try. You are exactly why I created them!! Tell me what you think. Here is the playlist of all my long videos for osteoporosis. Watch them first to see which would feel like a good place to start.

[@Valerieann100]

Thanks ❤

[@bdloubier]

Enjoyed it ❤

[@DrLisaMooreDPT]

I’m so glad to hear it! I will have one for you every week!

[@deborahscarano2825]

You’re awesome!

[@DrLisaMooreDPT]

No.... YOU'RE AWESOME!!! Thanks for the compliment 🙂

[@momienmohamed7752]

Thanks sweet for help .u re awesome .I need starts this one. needed good one

[@DrLisaMooreDPT]

Thank you! Keep it up! You can do it!@@momienmohamed7752

[@MyEverydayGarden]

Awesome! Just subscribed thanks. Love the last exercise!

[@DrLisaMooreDPT]

Thank You!!!!

[@fransouthworth4277]

Thank you!❤

[@DrLisaMooreDPT]

Thanks for your comment. Glad you are here.

[@soltanakouider5922]

thks

[@DrLisaMooreDPT]

You are welcome! Thanks for watching.

[@susanbolle8139]

Thank you so much for your tutorials. Use them daily and feel that it is improving mobility.

[@DrLisaMooreDPT]

Yes!! I'm so glad you are finding these helpful! Keep watching. So much more to come.

[@JoyDowns-s7w]

I've looked at many videos for help with osteoporosis; yours is the first I am subscribing to...Thanks!

[@DrLisaMooreDPT]

What a wonderful compliment! I'm grateful you appreciate my content. I hope you find value in the videos each week!

[@CarolJackson-gh2cf]

Thanks for posting these exercises. How often should we do them? I work with a trainer 2 times per week and looking to add some things everyday. I walk most days too.

[@DrLisaMooreDPT]

you could add these in 2 x a week

[@judeweber2714]

Thank you! These are wonderful 🙏

[@DrLisaMooreDPT]

Glad you like them!

[@reginaportela8307]

Thanks so much

[@DrLisaMooreDPT]

My pleasure! Keep watching!

[@annoranelson3508]

Could you provide some help for those of us who are NOT starting at the couch? Do I have to quit lifting weights and running? I look at these videos and think, "If I start doing this instead of what I am doing I will never be able to finish another Spartan race."

[@DrLisaMooreDPT]

Great comment!!! You are already rocking it!!! Keep lifting weights and running. Crush that spartan race. I can give tips on exercises in general to avoid. For specific guidance for your risks and benefits get a personal coaching with an exercise professional educated on bone health. I know my classes are too hard for some, and too easy for others. Most OP related programs are way too easy to create the necessary stimulus for change. .... but some people are just much more fragile and at risk....its a balancing act. Always best to get expert guidance for your specific circumstance. Keep going!!!

[@annoranelson3508]

Thank you so much. How would I find an exercise professional with the necessary qualifications? I live in a very rural area, and all that I can find advertised are just regular exercise instructors. @@DrLisaMooreDPT

[@DrLisaMooreDPT]

You can look for a BoneFit trained professional near you though BHOF here: www.bonehealthandosteoporosis.org/bonefit-find-a-professional/ I am BoneFit trained. Or contact me to discus remote coaching here. www.drlisamooredpt.com/contact

[@sarahws1350]

Thank you. Should we do these every day?

[@DrLisaMooreDPT]

You should do posture and balance exercises every day and strength exercises 3 x a week. There are 13 BHB videos out now, each with new exercises you for you to choose. Variety is important too. So watch the videos from each week and pick your favorite ones to rotate in your week. There are complete workouts too if you prefer that. Thanks for watching and for your question!

[@PlusPress]

Do you recommend doing these 4 exercises daily? 3X/week? How often?

[@DrLisaMooreDPT]

Work on these 3 to 4 times one week, then pick another BHB video. You will have a large variety to chose from in each weeks exercises. I also have complete beginner videos for a full program. Welcome to the Brick house Bones family!

[@alicewickman4807]

How many days a week should your exercises be done?

[@DrLisaMooreDPT]

Here are the guidelines for strength exercise for OP. I hope this helps. Thank you for taking the time to watch and comment. Strength training: 2-3x per week, 2-5 sets of 5-12 repetitions at 70-85%+ of maximal muscle strength (1RM), increased progressively over time and targeting large muscles crossing the hip or spine. Mix up the exercises in the videos for variety. Its ALWAYS appropriate to progress slowly with lighter weights first and get comfortable with technique before adding heavier weights.

[@maril1379]

Watching now thumbs up

[@ednaponce9531]

Is it advisable to take topamax/ alendronate for osteoporosis?

[@DrLisaMooreDPT]

Medication pros and cons need to be discussed with your medical doctor. Thanks for asking.

[@ednaponce9531]

My dexa scan result / osteoporosis already . I didn’t start the meds prescribed. As per review a lot of side effects. Thanks I found your exercises program. I will start .. to do the exercises.

[@DrLisaMooreDPT]

@@ednaponce9531 You can't go wrong with getting strong! I hope you find the videos helpful!

[@lyndablyth8611]

🙏

[@DrLisaMooreDPT]

Thank you for watching!

[@cherlgolja5402]

Share your shoe make model !

[@DrLisaMooreDPT]

Reebok Women's Nano X2 Cross Trainer a.co/d/efaxbue. I like these cross trainers because they have a little lift in the heel and are very stable. They help me to squat deeper with my stiff ankles. 😅

[@geetachhabra3115]

Thank you very much.

[@DrLisaMooreDPT]

You are welcome! Thanks for watching!