Exercise for Osteoporosis, Osteopenia & Strong Bones

Physical Therapist and Osteoporosis Expert Margaret Martin presents a 20 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 level client.
-Chapters-
0:00 Introduction
0:14 Warm Up Exercises
3:07 Balance Exercises
5:50 Weight Bearing & Strength Exercises
11:13 Core Strengthening Exercises
13:18 Cool Down Exercises
18:43 Thank You!
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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]

This a 20 minute sample workout from my new Active Level Stronger Bones, Stronger Body home exercise workout for people who want an exercise routine that considers their bone health and osteoporosis. To checkout the full title, visit: learn.melioguide.com/stronger-bones-stronger-body-active-i

[@deniseb5516]

I can't do that straight line balance... It feels like my eyes and my body are fighting each other for balance. Why is that Margaret?

[@margaretsimpson8743]

Thank you for sharing your workout,I was diagnosed with Osteoporosis about 2 months ago and am 78 years old and on holiday in Felixstowe at the moment and using my I Pad and your workout came up and have tried the beginners one and tried some of the exercises

[@Valerieann100]

My dilemma is I became addicted to your videos, as they get to the source of the entire body! Thank you ❤

[@Valerieann100]

I’ve been doing yoga and exercising all my life. I really admire your style with utmost precision that makes my body sing with joy! Thank you

[@quick9smitty511]

So happy to find a workout done in real time along with the instructor. Lots of exercise demos out there, but have not found any where we go through the "timing" along with the instructor. Like having a trainer in home--thank you very much!

[@margaretmartinpt]

Glad it was helpful!

[@lindakautzman7388]

Thank you so much...I've searched everywhere on youtube and go to classes at the local gym but I feel confident in doing exercises led by a professional!

[@dig9260]

Thank you, Margaret. Great exercises. I do them several times aweek.

[@gabriella..kW..]

Hello Margaret, Thank You so much for showing us the osteoporosis routine. I have been doing exercise similar to yours, I find your workout routine, including the calf exercise are much more effective. It has been a week since I incorporated the routine and I felt my muscles were not as tight, less pain, better circulation and felt better overall. Will continued with your routine and already shared your video with my Aunt. Thank You again!

[@symphony357]

Great workout. The balance part is challenging!

[@Conny226]

Thank you so much for you time teaching I highly appreciate it I am 59 and you are just awesome

[@junethompson5770]

Hi my dear Margaret , you are doing a great job . I will try the exercise . I like how you explain the exercise step by step .❤

[@mervynboike8837]

Thank you for these exercises

[@rosieeilon1882]

Awesome💕 Thank you 🙏

[@leahlynch4700]

Thanks so much for sharing your knowledge and providing the exercise videos. Being recently diagnosed and an already very active person I’m learning the activities that can hurt me and those that can benefit me. I feel like I should send you a donation for providing so much free information.

[@margaretmartinpt]

Hi Leah. Thanks. Glad you like the video content. Appreciate the donation suggestion, but I do not accept them.

[@maryhastings9388]

Really appreciate all the explanations. Thank you.

[@margaretmartinpt]

You are welcome

[@Lolipop59]

Thank you ! As always ,your video is very helpful . I can now exercise along with you :) .

[@margaretmartinpt]

You are welcome. So happy that you are following me.

[@katek57]

Love your videos!

[@arthritisadventure]

This exercise video is great to help build stronger bones!!

[@margaretmartinpt]

Glad you think so! Thank you.

[@user-oi4cp2sm3c]

thank you

[@user-qj2wt5cs6p]

Nice topic And well explained!!!🍀Well done ✔!!!

[@margaretmartinpt]

Glad you liked it!

[@robinjohnson8247]

Thanks

[@chrisruss9861]

Interesting, good principles to apply.

[@margaretmartinpt]

Thanks for watching!

[@marciacapell1541]

My balance is crazy 😂 I walk in the house 30 minutes everyday but I walk like a drunk grabing a ledge or a chair as I walk all around in and out of bedrooms and back to the movie room and everytime I get back to the pet gate the dog starts barking 😂😂😂 This osteoperosis got really bad after chemo and radiation. Ive been fighting cancer for 2 years now. My surgeon was very generous 😂 she only took off one boob 😂 🎉 lucky me! 💕💕💕 Iam interested in that marodyne device. I think my oncologist was right. I cant lay around thinkng the weakness will go away by itself. 😂 I love these videos!! Thankyou!

[@leannsherman6723]

I love your manner, style and pace - and your plants! My only comment is that the camera in the videos tends to move a little too often, which can be a bit distracting at times.

[@everrrgreenwanderer4956]

Thank you

[@margaretmartinpt]

You're welcome

[@ljd3766]

Thank you. Just what I need. ❤️💕 I had a fractured vertebrae T8 four months ago and i think this is fine 👍🏻

[@margaretmartinpt]

Please consult with your physician regarding vertebral compression fractures and any exercise program, including this one. Thank you.

[@carolstephanson2284]

@@margaretmartinpt I always wonder whether planks and bridges are okay for someone who has had mild compression fractures too...

[@josielimon6034]

New here. Recently diagnosed with osteopenia. So grateful to have found you! Have a wonderful day.

[@margaretmartinpt]

Welcome

[@margaretmartinpt]

The exercises in my beginner and active levels are appropriate for people with compression fractures (with clearance from your physician). I strongly recommend that they learn proper form before doing this or any program.

[@sharonmitchel1377]

Thanks. I appreciate your guidance. I’ve seen pt’s but they don’t seem to know what to do with my combination. I can’t be all that unique so this surprises me.

[@margaretmartinpt]

I would have to see you and assess your situation before providing specific guidance.

[@sharonmitchel1377]

@@margaretmartinpt i definitely understand. I have struggled to find someone here locally!

[@mrsnegy6001]

The program is very nice. Qn: many therapist warn against jumping, recommending instead walking and other safe movements. What is your idea behind including jumps in your program even if you demonstrate those jumps very light and soft ?

[@susanmurante2986]

Love this e ervise

[@marlaa2362]

Hi Margaret. Thank you for these short workout samples. Can you tell me how long this workout would be if we purchased the videos or program you offer. How much longer a complete workout would be and the length in general of the full workouts you provide. Many thanks.

[@seohlengtay6011]

Hi, for beginners, is side plank more difficult than the forearm front plank?

[@kayjones1246]

Thank you. Do you have any tips for someone who can’t sit on their feet…as the cooldown using a pillow demos?

[@rosang7868]

Hi Margaret, l am Rosa again, I have mentioned above l had high-grade partial thickness in supraspinatous, so can I do your another video Resistance Band Training exercise program? Is this resistance band training exercise suitable for me? I hope this program can help my shoulder stronger? Also can l ask you, your Stronger bones, stronger body video, can you have DVD version for sales? Can l buy stronger bones stronger body DVD? Thanks Margaret

[@mickihart1677]

What's the minimum time per session you can workout for osteopenia improvement. And is 3, 10 minute sessions of walking up and down stairs considered good exercise for my spine health? It's just easier for me to do that consistently than to get out and walk.

[@sharonmitchel1377]

This is fantastic! Just what I’ve been looking for! You mentioned lower back issues, stenosis and facet issues, when you were doing the weight chest press. If one has those conditions, should we press back into floor, be neutral or arched? Also, is the line on your mat made from tape or something else?

[@margaretmartinpt]

I recommend you consult with a Physiotherapist if you have back issues. The tape is painter's tape.

[@sharonmitchel1377]

@@margaretmartinpt thanks.

[@maryrosekiomall565]

Hi Margaret, I would like to ask you if you have heard of the Onero Program and what is your opinion about it. Thank you for your classes. They are very helpful!

[@margaretmartinpt]

I have not. My program is Exercise for Better Bones. melioguide.com/products/exercise-for-better-bones-program/

[@candierichard8931]

Just found you recently. How many exercise videos do you have? is there one for resistance training, impact training also? I have walked consistently and done yoga for over four years. My t scores have gotten worse. What am i missing?

[@antonellamicheli1082]

Thanku..is this workout good for building bone mass?

[@margaretmartinpt]

Yes. It also includes exercises for balance to prevent falls, posture exercises and flexibility exercises.

[@antonellamicheli1082]

@@margaretmartinpt THANKU!

[@rosang7868]

Hi Margaret, l have osteoporosis score -2.6, l will do your osteoporosis exercise, but my MRI Right Shoulder report had diagnosed High-grade partial thickness intrasubstance posterior supraspinatous tears are slightly away from footplate. So, can l do your osteoporosis exercise

[@kake646]

I have some questions. I ordered your book today. How do I use it every day work out? Should I buy Video as well? Does Video and Book work together?

[@margaretmartinpt]

1./ You can sign up (for free) for your exercise schedule and more at: learn.melioguide.com/exercise-for-better-bones-resources [Important Instructions:] Read the instructions in the Resources area. Look at the Instruction video and try to find your way by yourself before asking for support Bookmark the page in your browser 2./ If you already have an account on our site, go here: learn.melioguide.com/products/home 3./ If you forgot your password, go here: learn.melioguide.com/forgot-password 4./ If you are still stuck, play this video and follow the instructions: kzbin.info/www/bejne/fIfEh6GchMR0iNk

[@hopeestepan5101]

How to determine the level wrights I should be using?

[@marjn1030]

What the exercises for?

[@cembenar2162]

Hello. Do you know any person who has primary biliary cirrhosis (PBC) and performs any of your home exercises and got his/her fatigue better?

[@margaretmartinpt]

I do not. Most people follow the exercises because they are concerned about their bone health.

[@cembenar2162]

@@margaretmartinpt Thanks!

[@ellenmcdonough1571]

I wish I could get down on the floor but I wouldn’t be able to get back up.

[@margaretmartinpt]

Hi Ellen. You might find my video on how to get up from the floor useful. kzbin.info/www/bejne/qaDXqXyqqM5qZ6M

[@HealthCoach-TaiChiGung]

All you have to do is start, go slow and keep on trying. You can do it. Don’t settle. 😊

[@Momofteen963]

Sports Shoes?

[@Momofteen963]

Can i wear sports shoes

[@carmenross1077]

I have to have a little pillow because of my vertigo

[@margaretmartinpt]

Be careful!

[@graceroberts3644]

Thank you

[@pjm8183]

Feel more stable wearing shoes.