Exercise for Osteoporosis, Osteopenia & Strong Bones

Physical Therapist and Osteoporosis Expert Margaret Martin presents a 30 minute osteoporosis exercise workout routine. This routine includes a series of warm up exercises, weight bearing exercises, strength training, posture 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 Active and Athletic level client.
-Chapters-
0:00 Introduction
0:28 Warm Up Exercises
4:50 Balance Exercises
7:32 Weight Bearing & Strength Exercises
27:22 Stretching Exercises
31:08 Cool Down Exercises
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WARM UP + BALANCE + STRENGTH / WEIGHT BEARING EXERCISES
The workout starts with a combination of the warm up, balance and strength exercises into a single set:
1. Gentle jumps.
2. Bird nod exercise (a warm up, balance and posture exercise all in one).
3. Scapular / shoulder stabilization exercise.
STRETCHES AND FLEXIBILITY EXERCISES
The cool down includes the standing quad stretch exercise and a self-gratitude stretch.
Margaret’s knowledge of good body mechanics and alignment makes this program unique. Throughout the workout, Margaret consistency encourages, reinforces and demonstrates safe and proper form.
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]

Try my 30 minute advanced osteoporosis exercise workout. This designed for active people with low fracture risk.

[@janiceberger6341]

Thank you so much. My online Zoom exercise group really enjoyed the balance moves, and more. I also really appreciated the shoulder exercise with the belt. When we were done my shoulders felt SO relaxed--also stood taller (hard to do at 5 ft ;-) We are a group of very active adults--when Covid shut down our community center we just got together informally to exercise as a group and never stopped--it's been 3 years and we have all become very close knit. A few of us take a day of the week and share a few videos by Zoom and today I shared yours. I have been following you for quite awhile--thank you for putting out your wonderful videos. Just know you are contributing to keeping a group of women in good health! 😊

[@tinali5309]

Thank you so much for this two years taking care for us!

[@Conny226]

Thank you so much I love your workouts you explain so nicely

[@areguapiri]

Really good workout. I'm tired. I had to modify the jumps (the stress on my body is too much), but the rest was a nice challenge. Thanks!

[@neelamsingh3389]

Love it❤️ god bless you 🙏🏻

[@deborahbyrne1605]

Thank you for this workout, slow, well explained exercises!

[@vanilittlestar6357]

OMG! MARGARET!!! I really enjoy your workouts! I have osteopenia with a high risk of fractures. However, I've ALWAYS worked out especially with weights. I guess it's genetic because I also rather walk than take my car even if I have to walk 2 or 3 miles. I also eat very healthy as a vegetarian. I know right. Never had an issue with weight as I always worked out. I love the 30 minute workouts but can you do a longer version of the weights as well as balancing. I'm so happy I found you.

[@topbanana592]

Thank you, so accessible and safe! I really like your 'side-lunge move' with the chair support. This is my new warm up before my morning walk. Cheers :)

[@margaretmartinpt]

You're so welcome!

[@lindakautzman7388]

Thank you! I have been listening to most all of Margaret's youtube videos and this is the first time I am joining the workout exercises.. They were perfect..really appreciate that she is offering this guided exercise...as it is hard for me to stay the course without guidance. It will be easy to add more challenge to these basic exercises.

[@margaretmartinpt]

You are most welcome. Glad to be able to help.

[@Valerieann100]

❤love these videos. Thanks

[@Lolipop59]

Thank you 💗

[@margaretmartinpt]

You’re welcome 😊

[@lauraghiassi]

You are absolutely wonderful. Thanks a million times. Generous, loving, professional. All would anyone would want. I can now go up and down the stairs without fear grace a vous. Merci beaucoup.

[@meniupariani5231]

exercises stretches without any weights weight but just closed belt which can stretch , for about 25 minutes; good help for the people who don’t have weights available. Thx

[@marilynlegaspi7335]

I have done the beginner exercise and happy with it. I will to try to follow it up with active..

[@margaretmartinpt]

Wonderful!

[@EllenMusco]

I'm on week 3 of the Active level workiut from the book. I really enjoyed the video, especially how it combined balance with warmups. I think I will add the bird nod into my current routine for week 4. The video is a good shake up of my every day exercise routine.

[@margaretmartinpt]

Glad it was helpful!

[@gillenbartholomeusz1430]

I like to watch thanks

[@anjuwadhwa1555]

Dear Margaret, Thanks for sharing your knowledge with us and making us do the wonderful exercise. Stay blessed and happy

[@ramalamadingdong7576]

Hi there, Margaret. Just diagnosed and so glad to have found your videos. Two questions-1. You reference pelvic floor. Can you pls provide more guidance to avoid clenching and other issues. 2. I don’t get the band exercise. Is it for the back? Can I use a band but not pull it outwards? Thank you.

[@pamschaffner5322]

Like this.

[@lindakautzman7388]

Yea! Thank you..

[@tuyetcong-ton-nu1388]

very helpful exercises, thank you. What is the green tape you use on the mat? is it permanent or can it easily peel off? If you have a link to the product, I would appreciate it.

[@spaciodecm]

Beautiful)

[@pamschaffner5322]

Do you recommend this routine daily,?

[@anjuwadhwa1555]

Can we do this exercise everyday.

[@marygarrison-dennis4930]

Do you have dvds? Active/athletic senior. Thanks

[@kathyclark3168]

👍👍

[@kristinewalkley9314]

I am following your book and have progressed from the active level to athletic recently. Where does this video fit in? Would I do this same routine three times a week? It doesn't seem like all the muscle groups are covered as in the book. I do the six day routines. Confused.

[@margaretmartinpt]

We did these videos because not all of our readers want to follow a specific program and would rather follow along with Margaret. You are doing great with Exercise for Better Bones. The video is an excellent supplement to your program.

[@kristinewalkley9314]

Thank you! Your program has helped me so much. I am in the best shape of my life!

[@gingerellison2497]

How do I buy your videos? Thanks.

[@margaretmartinpt]

Hi Ginger. You can find my videos here: learn.melioguide.com/

[@mm-qc7zm]

hello, can you please allow Arabic subtitles in your channel. i would really like to watch your videos more and benefit from them. I already do the exercises but i would like to understand more

[@semcneely]

I love these videos but is there a way I could even purchase videos that don’t include the ads.?

[@idaleung8003]

@@semcneely I subscribe to yt and have no ads

[@maryc5052]

This doesn't appear to be for beginners meaning recently diagnosed with osteoporosis &osteoarthritis. I'm a Walker & have gone to PT & continue exercises learned there. But never did lunges or squats. Maybe I have fear.

[@margaretmartinpt]

Correct. This is for the Active/Athletic patient (woho has low fracture risk). You should follow this routine: kzbin.info/www/bejne/ooitf4GYacSVms0

[@Meadows191]

Do you have to be in bare feet to get benefits of impact? Should you jump if you osteoporosis in spine?

[@susandavies7445]

hav eg,photos

[@spaciodecm]

:))