Brick House Bones, Week 4: SAFE Exercises for Osteoporosis

Brick House Bones, Week 4: SAFE Exercises for Osteoporosis // ‪@DrLisaMooreDPT‬
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Prevent a Life-Altering Fracture with Brick House Bones!
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Are you interested in personalized support to help build your confidence in incorporating exercise and nutrition and improving bone health? Book a private coaching session with me! drlisamooredpt.com
Welcome to Brick House Bones, Vol. 4! As a BoneFit™ Trained Professional, I utilize exercises from FOUR FOCUS AREAS to help my clients reduce their risk for life-altering fractures:
✅ Balance ✅ Strength ✅ Posture ✅ Power/Impact
View the entire Brick House Bones Series here:
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‪@DrLisaMooreDPT‬
Exercises demonstrated in this episode include:
1. Posture - Sternum Lift & Reach
2. Balance - Tandem Stance
3. Strength - Hip Hinge
4. Impact - Stomp
These exercises help to prevent falls, which are the leading cause of fractures for individuals with osteoporosis or osteopenia. Hit SUBSCRIBE to get access to 4 new exercises from me every week!
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Private ONLINE coaching session with me: drlisamooredpt.com
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Brick House Bones: • Brick House Bones
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Research: 👀
Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription: pubmed.ncbi.nlm.nih.gov/30503...
The effects of high velocity resistance training on bone mineral density in older adults: A systematic review: pubmed.ncbi.nlm.nih.gov/38070...
The clinician's guide to prevention and treatment of osteoporosis: pubmed.ncbi.nlm.nih.gov/35478...
The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review: pubmed.ncbi.nlm.nih.gov/36895...
The LIFTMOR Randomized Controlled Trial: pubmed.ncbi.nlm.nih.gov/28975...
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Lisa and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Dr. Lisa Moore, DPT is not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
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[@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?

[@rockyrivergang]

I’ve been absolutely loving your videos! I’ve been going through the week by week workouts, but have also done several longer workout and yoga videos. Two types of additional videos would be particularly helpful to me personally: (1) more yoga, something that’s really difficult for me to find thru you tube because I have spinal osteoporosis. I’d particularly love it if you did the Loren Fishman sequence of 12 poses because you’re better at explaining safe movement and safe transitions than most coaches. (2) a longer length athlete level strength workout that is safe for those of us with osteoporosis, but who are otherwise strong and athletic. Thank you for all you’ve done so far. Your channel is such a great resource!

[@DrLisaMooreDPT]

Thank you so much for watching and for your support of my channel. Sounds like you do a lot to support your strength and health. There will definitely be more yoga, videos and longer exercise videos. I’m working on a different format to create an ad-free experience with more detailed guidance and support. There are lots of people doing the Fishman poses. Our bodies and bones want more variability in in training so that’s why I don’t focus on those 12 poses. Yoga has so much more than those 12 poses that are wonderful to support bone health. I will absolutely incorporate some of those poses in my routines. Thanks for your comment. I appreciate you.

I love your videos! My nurse practitioner recommended them, and I have shared them with family and friends. Thank you Dr Moore!

[@DrLisaMooreDPT]

I’m so glad you like them and I thank you greatly for sharing them with others. Stay tuned! I have so much more to share!

[@jagdishbahia9162]

Thank you so much for this. Please spine exercises for fracture T11,T12

[@sheilagholkar8552]

I am so happy I found you on Y-tube. Thank you.

[@DrLisaMooreDPT]

You made my day thank you!

[@soltanakouider5922]

pls spine strenghening exercices for both conditions

[@DrLisaMooreDPT]

Absolutely!

[@elkedandridge8706]

Yes, please. Even if you had fractures!

[@DrLisaMooreDPT]

Always a good idea to work directly with a PT or bone fit specialist if you have had fractures for more personalized guidance.@@elkedandridge8706

[@soltanakouider5922]

merci

[@DrLisaMooreDPT]

You are welcome! 💚

[@armidasanjose6331]

Thank you for your helpful videos. Question: is stomping safe for those with knee & hip arthritis? I was told years ago I should not do high impact as these will harm my joints. Appreciate your clarification. Thanks again & more power to your channel.

[@DrLisaMooreDPT]

This is sort of old school advice, however load should be trained and increased slowly to improve tolerance over time. Yes, even "bone on bone" joint can do some impact. It needs to progress slowly. Strength, balance and tolerance for load should be built first. Focus on strength, posture, balance and power first. Alyssa also a DPT, has excellent videos about exercise with arthritis! www.youtube.com/@arthritisadventure. Always listen to your body and do what feels safe for you. Thanks for the question.

[@armidasanjose6331]

I sincerely appreciate your reply. Your advice is helpful & enlightening.

[@1963dmf]

I started Anastrazole in October and found your channel today. I would like to see treadmill advice; I am fairly new to it. Also, any recommendations for restless legs?

[@DrLisaMooreDPT]

Hi, I'm so glad you found my channel. You won't see much from me on treadmill exercise for bones, because walking is not the most beneficial for bones vs other types of exercise. However, treadmill walking is great exercise for your overall health and wellness and it will help your restless legs. Slowly....I said slowly.... build up to being able to walk faster than 3.2 mph for at least 20-30 minutes. Do that 3-5 x week! Consider some gentle yoga too! That's a good start on your brick house health journey. It's the little things we do over time that transform our lives.

[@emwing1458]

Thank you so much for this. I worked really hard at Osteostrong for a year and made no progress in my bone strength, although my muscles got stronger. Currently working with my doctor on why. Can't afford to continue with Osteostrong, but now I feel like there is something real and effective I can be doing (for free). My question: optimally, I guess, you would do something of the four exercises every day. Do you do one of each and change it up every day? Or do 2 or 3 of each type?

[@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. Power training: 2x per week, 40-60% of estimated 1-rep max, resistance training movements performed as fast as possible Posture : Daily exercises that target posture and spinal muscles. Master the hip hinge position for safer lifting. Be consistent with body mechanics to reduce micro and macro trauma to the spine. Mix up the exercises in the videos for variety. Balance exercises daily to reduce the risk of falls. Falls are the #1 reason for a fracture. Balance exercises should challenge you, but you must have safety measures. Balance should have static(standing still) and dynamic (walking/moving) components . Impact Training: 3-5 sets of 10-20 jumps, 4-7 days per week, moderate to high magnitude loads ( >2-3 times body weight ) and multidirectional movement patterns. Choose versions that are safe for you.

[@emwing1458]

Wow. Thank you so much for this really helpful, detailed, and quick reply. Hooray!!@@DrLisaMooreDPT

[@paulettehodges5495]

What height should the chair be?

[@DrLisaMooreDPT]

Tall enough so you can reach the back of the chair without bending over. Make it easy for you to reach it.

[@paulettehodges5495]

@DrLisaMooreDPT Thank you. I enjoy your videos. Great Instruction and information. Dx with Osteoporosis after Dexa Scan last year. I was very active until a fall in July related to a large obstacle in my path. Luckily I only broke my finger, but it affected my hand as far as mobility. Just now getting strength back in my hand. I know I have got to start an exercise program. Watching all your videos. Thank you.

[@gilljackson9971]

How many hip hinges and how often please?

[@DrLisaMooreDPT]

Practice hip hinges 10-20 times at least 3 times a week. Use this technique when needing to bend every day

[@shehrozefateh9015]

Is there any specific exercises we can do to straighten out the hump in the neck post Double mastectomy (flat). I find myself struggling with that and muscles being really sore since AIs

[@DrLisaMooreDPT]

Such a great question! It's important that the front body have enough flexibility to help the back body have better mobility and tall posture without the "hump". I will do a video to give some general exercise ideas for this the next couple weeks, so KEEP WATCHING! Thank you for taking the time to ask the question that I am sure others are experiencing as well. Always a good idea to have an assessment by a rehab professional so you get specific guidance for your body.

[@elkedandridge8706]

Is it normal to hurt after this workout. I have done some of these and later that evening I hurt. Just don’t want to make anything worse. Thanks

[@DrLisaMooreDPT]

Normal? Muscle soreness yes, if new to the exercises. And that should resolve after a few sessions. Pain, No. I would want exercises to be modified to have no pain. Decrease weight, smaller motion, decreased repetitions to modify. It's okay to start very light as you adjust to a new program. Or, get assessed by a PT for more specific guidance for your body.

[@elkedandridge8706]

Thank you so much for your reply. Do you offer consulting with people? If so pls give me your info for a consultation. Thanks

[@DrLisaMooreDPT]

@@elkedandridge8706 www.drlisamooredpt.com/ use the contact form on this site and we can discuss.