Is the Overhead Lift Exercise Safe for Seniors?

[@margaretmartinpt]

Is the overhead lift safe for people with osteoporosis? I answer that question here.

[@bradsmith51]

Great post Margaret! I am a 65 year old male, Yes males get low bone density tests sometimes too... I was a Strength and conditioning coach, Olympic lifting coach, who at 60 years old was diagnosed with Rheumatoid arthritis (runs in my family) then as a result of that - osteoporosis at age 65 geesh. I had stopped lifting at age 60 as my RA was quite active and joints quite inflamed, which I am sure just quickened the low bone mass issue. I have since, with meds and nutrition, gotten the RA controlled and am back to exercising, mostly cardio but I checked out the Liftmor study and I am now beginning back to lifting. Thanks to you and Richard for all your very informative videos that help me navigate this osteo-world. Especially love your Janet Rubin interviews and Richards post on his sleep studies. Keep up the great work guys!

[@dianawhitehouse8101]

I fractured 2 thoracic vertebrae simply raising my arm. Too generalised statement for Margaret to make. It obviously is not safe for everyone.

[@magpiegirl3783]

I am currently undertaking the Onero osteo program with a physiotherapist who is licensed to conduct that program. The Onero program was developed by Professor Belinda Beck who conducted and authored the Liftmor trial. One of the exercises is the overhead press, which I admit to disliking intensely. I’ve been on the program for 5 months 2 x per week. It’s still too early to tell if my bone density has increased, however … the kyphosis in my thoracic area and the forward head posture has all but gone. My Physio and my myotherapist have both commented on the structural change and the musculature in my back as having improved 100%. This exercise is specifically the one that has done this. I am 67 years old with no underlying health problems but do have shoulder issues that HAVE NOT been compromised by the exercises. I can see that the 4 exercises could be issues with people that have joint or structural issues, so they may need to be attended to before going on to do the 4 exercises. There is an assessment process to go through before you start Onero and you are monitored by the Physio and able to adjust the program if needed. I am totally thrilled with my new posture - no longer have the dowager’s hump and feel stronger in my upper body. I’ve also grown my glutes from the deadlifts and strengthening the lower spine. It takes a while to adjust to the program - you hve to go slowly but I’m very happy with my progress - hoping it is actually building bone density but I wont know that for a while. I do have slight scoliosis in the lower and upper back that is improving. I don’t have any pain doing the exercises because I’ve been eased into it by the supervising Physio. Your body will respond differently depending on lots of factors. To be free of my dowager’s hump is amazing. Another person in my group who is quite frail and very noticeable kyphosis (and has taken a longer progression time) is also noticeably straighter in her upper back and doing deadlifts well. So glad I am doing the program (I also do other activities). Overhead lift is the least favourite exercise for most people, but the results are worth it - and my shoulders are getting stronger with much less pain.

[@kathyl2839]

As you replied in another comment not all exercises are appropriate for everyone. My orthopedic doctor told me I should not lift weights over my head as I have had impingement in both my shoulders in the past. So my osteoporosis would not keep me from this activity but the makeup of my shoulders would.

[@jmc8076]

Interesting. Im 55 and dealt with pain from same in both off/on since 2013. Good physical therapy helped to manage it. Both my Ortho surgeon and physical therapist (Dr of PT) said if my shoulders are strong enough by keeping up with my PT set up to treat/avoid shoulder impingement I have no restrictions. Maybe ask about a custom PT pgm and if you have acromion hooks (lead to impingement) about having them shaved. I’m now getting this but told PT pre surgery big help to post op rehab. Husb had similar surgery on both shoulders and no issue since incl overhead throws and weights. Peace and health.

[@Paul-cy9ej]

It's important to note that in the LIFTMOR trial the very lowest T-Score of participants was -2.9, which may have been just one or two women, as there were only about 50 women doing the intervention exercises. Margaret Martin should mention this, and not just that women with very low bone density were ok.

[@carmenross1077]

Thank you so much for clarification , it came across my mind about this and I appreciate your lectures .following.

[@margaretmartinpt]

You are so welcome

[@theresapaster153]

Yes, I was discouraged from doing any overhead lifting. I had 7 compression fractures. I would imagine that would exclude me from doing overhead lifting. Comment?

[@judithannataylor]

Thanks Margaret. Your videos are always helpful and informative

[@pratibhakapoor5091]

Hello Dr.Margaret.I am 70yrs senior and have problem sitting on low chairs and also toilet seat.I feel that I am glued and my hips have no strength to raise me up.Please help with exercise and vitamins to take.God bless you always.

[@grainiac7824]

If you can get short term outpatient therapy they would help you but also you can practice that by starting in a higher firm seat and bending fwd with nose over toes and standing. If you can position yourself that way and stand without holding on to anything it's a better work out. If not you can start with using hands and work your way to no hands. Do sit to stand 8-10x once or twice a day from the higher seat and work down to lower seats. Very important to not lose that mobility if possible!!!

[@magpiegirl3783]

Agree with the other poster here. The sit=to=stand exercise is the place to start but you also need some other hip strengthening exercises best undertaken with a qualified person. Margaret’s videos are really very good - start there.

[@Nickpaintbrush]

I prefer seated overhead press with dumbells and my wrists rotated so my thumbs are backwards, tends to take the strain away from the rotator cuff

[@margaretmartinpt]

Thank you for sharing

[@loriallred4727]

I think strength training is fun! 🤩

[@robynbahne2344]

I have neck issues caused from arthritis, are there any weight bearing exercises I should avoid?

[@linamonreale5129]

However I like to use 10 pound on each hand for over press

[@kathygrant1121]

How do you know what your maximum lift capacity is? In order to figure out what 75% is I need to know what the max is. Thank you.

[@nomorenews]

25 of your body weight. So if you are 120 pounds then your maximum lift capacity is 30 pounds and you should never lift over head by 75% of that ,this means 22 pounds

[@genec8393]

Is it safe for scoliosis sufferers?

[@Scottlp2]

Functional yes, but if you do it repetitively you will eventually develop spurs off your clavicle. This does bad things to your rotator cuff muscles. Some people have spurs already, and different people have different shaped clavicles and adjacent bones (acromion).

[@margaretmartinpt]

Thank you for the reminder that not all exercises are appropriate for all individuals. We all have anatomical differences, different levels of joint mobility as well by the time we are seniors our share of arthritic changes. But if life has been good to your joints it’s a great exercise to incorporate on a semi regular basis. Take care.

[@grainiac7824]

I would think spurs would cause pain and that would tell a person not to do it?

[@kenneth7610]

Your a treasure!!!