Exercise for Osteoporosis, Osteopenia & Strong Bones

Physical Therapist and Osteoporosis Expert Margaret Martin presents a 27 minute osteoporosis exercise workout routine. This routine includes a series of warm up exercises, weight bearing exercises, strength training, balance exercises and closes with a series of flexibility exercises.
The workout is from Margaret's Stronger Bones, Stronger Body Osteoporosis Exercise Series and is designed for the Beginner level client.
Here is the equipment you will need:
1./ Yoga mat
2./ A sturdy chair
3./ TheraBand(s) Choose a resistance level right for you
4./ Soft rope three metres in length
-Chapters-
0:00 Introduction
0:33 Warm Up Exercises
6:22 Balance Exercises
7:15 Weight Bearing & Strength Exercises
23:33 Cool Down Exercises
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

[@margaretmartinpt]

I designed this home exercise workout for the beginner. It is safe for people with osteoporosis, osteopenia and low bone density. You can see the whole series here: learn.melioguide.com/stronger-bones-stronger-body-beginner-i

[@jeannepeters8836]

🌻🌿🍎🐕🐾🌴🌷🎶 Hello Margaret, Please help me find an answer about the use of high quality rebounders for people with osteoporosis. I have DEXA scores of -2.9 in the lumbar bones and femoral neck. I understand from one of your videos on "3 needed protections for the spine," that thoracic vertebrae may be worse. I purchased the Jumpsport Rebounder [$550] and planned to do the "health bounce" (i.e., no jumping, feet don't leave the mat) to gradually start exercising. I am in poor shape. Getting ready to purchase your Beginner series. I just requested your free class to learn and get started. Would you have any knowledge about using a rebounder? I am 68 and trying hard to build my bone density. Thanks in advance. Jeanne in Colorado

[@cathyjennings5580]

Stomping on hard floors & outside on ground etc. Is the best activity exercises GOOD FOR REBUILDING BONES. Correct???

[@cathyjennings5580]

A Rebounder device is great for helping DETOX LYMPH NODES in our body's functions to prevent cancers from forming. Keeping body in motion. Also the Rebounder aids in strengthening ankles & Calves & knees etc..😊😊 Strengthens LEGS & HEART muscles. Like a brisk walk outside. Correct?? Jumping on a Rebounder with PELVIC PROLAPSE may NOT NOT NOT BE good idea in motion. Too much gravity pulling.😮😮 Correct??? Lungs get stronger. Correct? Ask those experts

[@rosenajia2384]

Margaret, I really appreciate your voice and your pace. A lot of exercise on KZbin is led by people who are yelling and talking fast. That's so exhausting. Thank you for speaking in a normal voice.

[@user-qj2wt5cs6p]

Loved the exercises expressed in this blog!!!🌿Thanks for sharing!!!🐬🐳🐳

[@patriciamartin9896]

Thank you..most helpful and enjoyable..

[@Erdembey1234]

İ am looking exercises for osteoporotic seniors and finally i found. Thanks for all information. 👍

[@margaretmartinpt]

Happy to help

[@tinali5309]

Thank you for teaching breathing too!

[@symphony357]

Thanks. Great exercises!

[@martagandolfo353]

Hello Margaret…I loved your exercises, I appreciate very much, haven’t been able to find easy exercises and that will help me physically and mentally. I will surely follow from Argentina..

[@annebuddle1364]

Excellent I did the first section - I’ll try each morning to help my osteoporosis - posture is my main problem - I stoop! Anne Essex UK

[@robinjohnson8247]

Thanks this very helpful

[@dianaorlando3964]

Hi Margaret, I loved this exercise session which I added to my Schroth exercise routine. Question what do you have under your head when doing the stretches at the end? Thx Diana

[@karenconnell3290]

Thank you Margaret. These exercises are perfect for me. You have another subscriber.

[@margaretmartinpt]

Happy to hear that. Welcome!

[@gabrielapetrea8999]

Thank you very much I hope this will help me with osteopenia,osteoarthritis,meniscus fissure and L5 nerve root enfaced! 🙏🌹💖

[@maurakennedy5952]

Starting this to morrow loved the video have a lot of back pain 2 operations for lumber trouble could be better sure after the exercises I will be a new women one can dream love the video

[@christinealbright7631]

Hi Margaret! I am so excited to find your videos. I have to take a deeper dive and really do everything you have to offer. I noticed that when I did the exercise standing next to the chair and raised my knee, I heard a “pop” sound every time when doing the right side? Why is this? Thank you. 😍

[@chiquimabanta6152]

So glad I found this. I'm from Manila, Philippines I turn 58 in Oct, been diagnosed with osteoporosis years ago but never really did anything about it (silly) and now starting to feel it. So happy to have found these exercises and info! Thank you!

[@margaretmartinpt]

Glad it was helpful!

[@alizaracelis333]

Same here. Need Balance & Strengthening exercises. Was prescribed Bisphosphonates, but wary of the side effects. Will try daily milk, calcium-rich foods, and exercises 1st. Will repeat BMD after 1 year.

[@trishsalzl944]

I have terrible bone osteoporosis in my wrists, forearms, and hands. Can you do a video on that? Trish

[@melissadooley9731]

I am happy to have found these videos. I thought I was healthy until I broke my hip last November....I recently had a bone density test and the results were 4.5 in my spine and 3.7 in my hips. I am 69 years old. My grandmother had osteoporosis and started crumbling at 86. The last two years of her life she laid in bed and screamed a lot. I have been exercising fiercely since my hip started healing. I will continue to but am discouraged and fearful. I'm not sure what I should be doing now....thank you.

[@colleennelson4029]

I totally get the fear. My numbers aren’t as bad as yours but I too worry about crumbling at some point. I think she’s got some good safe stuff here. Just don’t overdo it and in my non-medical opinion, eat a good diet that includes good sources of protein and healthy fats.

[@monikamott2134]

Thank you for excercises. can I do this every day? I have a manifestet osteoporoses.

[@JillHendrickson]

I have a step set that goes up to six inches. I like it because it's not as wide as most step platforms and fits into my limited space. Is six inches adequate or do I need to buy something that allows me to step higher? Thank you!

[@VikkiSalari]

If you spine is normal according to your DEXA is s it safe to forward flex as in Yoga or Pilates ?

[@Candleflower42]

Hi Margaret, I need to start following your work, wish I’d known about you a few months ago. Recently came across an article you wrote from 2011 about whole body vibration and you shared an email from someone who got tinnitus from using the LifePro Turbo. That’s exactly what I purchased in February and after the 3rd session was disabled with vertigo for a few days and continued with a weird feeling in my head for 2-3 weeks. I was operated on for Superior Canal Dehiscence (hole or thinning of the ear) 11 years ago and was told then that there’s a hole in my other ear that might eventually cause symptoms. This weird, distressing feeling it caused was very similar to what I had before the operation in my other ear so was very concerned I’d now need another operation (a craniotomy.) Being symptom free for 11 years I didn’t even think about this when purchasing the plate. Luckily it went away but I will not use the plate again. I’ve never had vertigo in my life other than a couple hours after the ear operation so 99.9% certain this was not a coincidence. Since my experience won’t be documented I wonder how many others have negative reactions….

[@margaretmartinpt]

I am sorry to hear that this unfortunate event occurred. Thank you for sharing this. I hope others read your story and follow your guidance.

[@nancyleng1399]

Hi Margaret. I am 57. Will this exercise be good enough for people who doesn't have any osteoporosis? Or do you have another set of exercise which is more suitable for me? Thank you

[@emmasanders6226]

Explaining the bands and where to get them or what to use if you dont have any would have been helpful

[@perveenebrahim7037]

Hello Margret, thank you , I am 67, and have osteopenia, how heavy should the weights be ? At the moment i have a set of 1 kg , i do feel i can easily go up..

[@CricketNewJersey]

Hi Margaret, can I do these exercises every day or should I do them every other day?

[@Julie-rl2yl]

Thank you for this exercise it relaxes my muscles and I am feeling very relaxed. I appreciate you taking the time to help us all. I am going to continue this challenge.

[@margaretmartinpt]

Thank you! Fantastic. Keep up the good work.

[@barblallier9413]

I have been recently diagnosed with osteoporosis and want to increase my benefits from walking. The Nordic walking poles claim to provide more resistant training, do you suggest them? They claim better cardio and resistance benefits from walking with the poles. Thank you, your videos are very helpful. I'm 68 in good health otherwise

[@margaretmartinpt]

Hi Barb. Please check out my playlist on Nordic Poling. kzbin.info/aero/PLtnzfhMjEbEHGKVKUAcJ8Cv2hHIohJwJo

[@elizabethpreciado5874]

I have osteopenia and osteoporosis 2.8 of my L hip. I’m 63yo. I have a recumbent exercise bike and been using it for yrs. Do you recommend I continue or stop?

[@huongnguyen-od6vq]

I have osteoporosis especial around my neck where it is the worst. Do you have exercises for the spine?

[@pearlieona8783]

Hi,Thanks for sharing this. I was diagnosed with osteopenia. I am only 55 years old.How often should I do these?

[@annaargyriou861]

I recently found your very helpful videos for osteoporosis. Excellent work! Do you think I can have an elliptical machine at home for cardio exercise or it has risky moves???

[@margaretmartinpt]

Hi Anna. I recommend you look at this video I produced. kzbin.info/www/bejne/nJSyZWelosx8jNU

[@annaargyriou861]

@@margaretmartinpt mamy thanks for quick response!

[@karthikeyanvaradarajan9601]

Good

[@debbyesche1257]

Hi Margaret, Great preview! I have already purchased your Stronger Bones, Stronger Body DVD. Would this new workout be a good addition to that DVD or would it be basically the same? Thanks as Always, Debbie

[@margaretmartinpt]

You can treat it as an additional workout that complements the DVD workouts. Keep in mind that the DVD workouts combine Beginner with Active levels. The new title associated with the KZbin video is on my website and is streaming. It only includes Beginner level workouts as I found some people found the Beginner/Active to be too advanced, You can find all levels here: learn.melioguide.com/workout-videos

[@MGee-sm2uh]

Need a strong or heavier Chair to hold on or for support cause I am afraid of falling.

[@allaseleznyova6894]

Hi Margaret, could you please explain why are you exhaling through your mouth when exercising , I thought that breathing is better though the nose

[@fasteroption719]

Hi margaret my name is johnson i have anterior wedge fracture of left 1 can i do any exercises for spinal strength is there any problem

[@clairemullin9679]

Where do I get the videos?

[@annhanrahan5287]

How often should I do these exercises, I am 74 and I have back issues

[@margaretmartinpt]

Hi Ann. If you have back issues, you should consult with your physician or physical therapist.

[@marshaowen9949]

should my spine hurt after doing these exercises?

[@margaretmartinpt]

It should not. You might have some muscle discomfort if you have not exercised in awhile. That is normal. I suggest you review your form with a Physical Therapist.

[@robinjohnson8247]

Does matter which color?🙂

[@bettycleland6]

Hello Margaret I have Dexa -4.7, osteoporosis, osteopenia -2.7 hips I am desperately trying to get help. I purchased supplement today can you advice if right ?VitD3100ug, VitK2mk-7100ug,MCT oil 25mg. I ordered from HEY Nutrition . So h go lad I have found your exercises ( I live in N.Ireland xx

[@briconajib4584]

J'aime bien voire tes vidéos

[@margaretmartinpt]

Merci

[@cathyjennings5580]

Thanks SO MUCH for your knowledge and time to inform SHOW US HOW TO EXERCISE Properly inorder to keep our body's independent. Not a burden. Our lives are meant to be LIVED, daily!!!!😊 Live our hopes. Have truly enjoyable ACTIVE physical & mentally HEALTHY, STRENGTHs & be Strengthened physically. Vital importance STRONGER MUSCLES & LUNG FUNCTIONS daily!!! Seriously important Vital, ESSENTIAL for US SENIORS 65 & OLDER. WE wish & want to Live HEALTHIER, Satisfying happier daily lives, now & next 30 yrs. Or more!!! Like our GRANDPARENTS LIVED INTO their mid to late 90s. 😮😂😂❤ Lives were independent Lively. Able-bodied!!! They had strong 💪 muscle & strong Backs: wholebody. They were farmers 😊 They ate healthy REAL FOODS. They drank Clean well water!!! Breathed FRESH Clean air!!! They were able to eat their cattle, chickens, Eggs , pigs, sheep, Deer meat, elk meat, Wild turkey 🦃 meat, etc...!!! Seriously good clean healthy foods. They didn't RUSH through every day & night. They used GOOD SENSE. EVERYTHING IN MODERATION. SELF- CONTROLLED thoughts & behaviors!!! BE WELL ALWAYS!!! WORK TOGETHER Neighbors!!! 😊😊😊😊😊 BE WELL! ALWAYS!😊😊😊😊😊😊

[@stellaesmeralda7643]

PLEASE!!! Subtitulos en Español, así puedo entender !!! 😬

[@noraluzcalugas2731]

Physical Therapist😊Margaret Martin, DOC

[@heathersmith8558]

can i ride my exercise bike.

[@maggiejohnson5891]

Nice but the background is distracting from seeing your form well

[@drlindberg5372]

I wish you would speak up. I can’t make out what you are saying.