Osteoporosis: Know Your Bones

Osteoporosis: Know Your Bones
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In this 2nd video on The Meeks Method® for the Management of Osteoporosis, Sara Meeks presents the primary anatomical areas to be considered in the management of this condition. Although osteoporosis can affect any and all of the bones of the body, there are some that are more involved than others and which can cause more serious effects. She uses skeletal models as a backdrop as she talks about the primary areas of concern, silent fractures, treatment dilemmas where there are no muscle attachments, the importance of the back extensors, the first exercise to take the compression forces off the vertebrae and a standing exercise called The Fontanelle Feather that you can do most anywhere at anytime.
Sara Meeks PT, MS, GCS, KYT, specializes in the management of patients with low bone mass (osteopenia) and skeletal fragility (osteoporosis) since 1984, Sara Meeks developed an evidence-based 12-part program designed to prevent, arrest or reverse the Patterns of Postural Change. Now with over 50 years of experience in physical therapy, Sara holds regular seminars to teach her guidelines for physical therapy management, exercise classes, yoga, Pilates, and other fitness programs, qualifying them as S.A.F.E. (Skeletally Appropriate For Everyone).
Sara Meeks Website: www.sarameekspt.com
Sara's Email: [e-mail]
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[@BobandBrad]

Check out even more great tips and exercises for Osteoporosis with Sara Meeks in this complete playlist kzbin.info/aero/PL8l32k1r15l6XNqzPZsDW3hVUh8NNkQSm

[@marlaa2362]

Can we send a question here? I was wondering about osteopenia starting in the femur of 1 leg. Are there specific exercises for this too?

[@maria2400]

Thank you so much and I am excited about her next video.

[@BobandBrad]

Thank YOU for watching!

[@valerieescabi6104]

Hi Bob and Brad thank you for all the help you give💖💖

[@francesmilder5814]

As someone who has just even diagnosed with osteoporosis I am very much looking forward to your next video. I learned more here than anything else I’ve encountered. Thank you.

[@andielliott7721]

Did you doctor prescribe bisphosphonates?

[@lalhmachhuana1119]

@@andielliott7721 My doctor did, straightaway on diagnosis. Monthly dose for six months.

[@lizhoward9754]

Thanks so, so much for this! Sarah Meeks is number 1!! I am 65 years old and never knew where my hips were until today. Looking forward to the next video

[@judykirchner5032]

Hi Sarah, Bob and Brad, Great information! I look forward to seeing the exercises! Have a wonderful day!

[@BobandBrad]

Our pleasure!

[@robinchristian5907]

In an earlier video on Bob and Brad, Sara said before she was diagnosed with OP, she was a national body builder and triathlete, and so was shocked that she had OP. So if weight bearing/lifting builds/protects our bones, how is it she developed OP in the first place? I wish she would address that.

[@nunyabeezwacks1408]

THIS, please.

[@mennihats]

Good question... although I do know that the nature of the exercise itself, along with alignment (as she emphasized) can increase/decrease efficacy in terms of bone strengthening. Diet/nutrition is also a contributing factor, as the typical American diet is traditionally poor-- for example, oftentimes young people do not get sufficient amounts of calcium as they grow to ensure stronger bones, which can lead to problems later in life despite even the best efforts to prevent them. I am not an expert by any means, and I am sure she will have a more educated answer to your question-- but I know all of that ties into it.

[@cm1906]

Good question! A main factor for women loosing bone mass is estrogen loss at menopause. It is well established knowledge, yet women are not really made aware of this when they could still take preventive measures! According to medical guidelines, women should get a first DEXA scan at the age of 65, unless she breaks a bone earlier or has a family history of osteoporosis. At age 65, however, a majority of women has substantial bone loss, which means there is no focus on prevention. Why not? It’s now known that rapid bone loss can already occur during the last few years of peri menopause. The female hormone estrogen regulates bone metabolism. With its loss, bone break-down and resorption increases and is no longer in balance with bone formation. Women end up loosing 2-3% of bone per year (!) due to this during the first 5 years. Estrogen replacement is FDA approved to prevent and treat bone loss due to menopause. The fact that women are not educated about this, so they can make an informed decision about their healthcare, is a form of neglect, in my opinion. The fact is that women have estrogen receptors all over their bodies, it has many important functions. When estrogen production stops, our health begins to decline, even if we’re not aware of it until it’s too late. Thank you again for your question. Perhaps Sara will answer.

[@rejoyce318]

@@cm1906 65? Pretty sure I had my 1st one at least 15 years before that.

[@maryannemckay3606]

Maybe…..it is muscle development in specific places?…particularly the thoracic spine where we experience more fractures and where there is less muscular vertebral connection?…☺️

[@cjesse01]

Fantastic. I want to see more of Sara Meeks on this channel! I agree with other commenters. I learned more in this 20 minutes than in 20 years of chiropractors and PTs. Ms Meeks talks to the audience with an expectation that we CAN understand. And knowledge is power. Thank you Bob and Brad!

[@marykier]

Thank you, Sara!

[@BobandBrad]

Of course!

[@kathiemason7286]

Eager to see more episodes. I often wonder if some of the exercises I do are safe. I have osteopenia and am 75 years old. Hope to see more soon.

[@marjoriejoffee925]

Me too

[@orah12185]

The feather exercise reminds me basic ballet posture, at least the way I was taught. Thanks

[@kathleenmilano4850]

Very thankful for your informative presentation. Knowledge is power !

[@Valerieann100]

Learning so much about the human spine, that for many years I took for granted and the importance of maintaining the proper movements through Yoga, Pilates, stretches to keep healthy. Thank you so much 🙈

[@valerieescabi6104]

Hi Sarah thank you for your and God bless you♥️♥️

[@susiethomas6909]

Thank you so much, Sara! I can’t wait for the next video!

[@christinehoffman1825]

Thank you 😊

[@ArlenePMCM]

Wow! Fantastic explanation of our spine. Thank you, I'm looking forward to the next video.

[@marjoriejoffee925]

Thank you so much!!! I look forward to doing your exercises!!! I love the way you explain everything because I can really understand it.

[@adnil1962]

Really amazing video! Thank you very much! Look forward to the series.

[@Anycoloryouwantvryt]

Tysm I remembered you help me with my neck

[@keenie7681]

Desperately awaiting the 3rd Video .

[@bethcares17anonymous38]

Now, my eyes are open! This is good stuff! Thank you!

[@floridanativelh568]

Wonderful info and presentation Sara 😉🙌🏻🙌🏻🙌🏻🙌🏻

[@josmitheram1283]

Yes! Very informative and interesting- thankyou!

[@catherinebell122]

Thank u for this series.

[@elizstitches]

Thank you!

[@BobandBrad]

No problem!

[@magpiegirl3783]

This was helpful, especially the importance of lying on the back to create tensile force.

[@marciebeth3]

What great info, looking forward to more from Sara! Thanks!

[@slomo1716]

Great lady with great information!!!

[@ccq6877]

Great video, lots of information and I look forward to the next video in the series.

[@johnesche670]

Is the third video available and if not, when should we look for it? Thank you so much for doing this.

[@traceygaier4761]

Thank you so much!

[@SP-ek1pp]

Thank you Sara for your passion to educate us on this information with your clear and thorough explanations. I haven’t received anything like this from the medical community. Thank you Bob and Brad for supporting Sara and others on your platform. I recently saw a ‘McGill Method’ clinician due to you hosting Stuart McGill on your channel. My back pain is finally starting to calm down and heal. I hope to have much success by following the ‘Meeks Method’ also!!

[@bonnieramirez4701]

I can't wait for video three! Thank you ❤

[@rochellefreed1287]

So informative! Thanks!

[@raysullivan1748]

Thank you for doing these videos for those of us who need your help

[@vi9753]

Thank you

[@BobandBrad]

:)

[@deborahmoleca6444]

I love these videos. Thank you Sara Meeks. It would be nice if these were numbered in the order they should be watched.

[@gypsyluv1118]

What a great video. I just learned some new things.

[@BobandBrad]

:)

[@juststartingover2735]

Thank you Sara Meeks and Bob & Brad., this was excellent! Looking forward to more videos on this subject!

[@BobandBrad]

Glad you enjoyed it!

[@patriciag438]

Awesome video!

[@victorpayne6586]

Thank you.

[@nrs6956]

Thank you for very important info.

[@lalhmachhuana1119]

Very enlightening.

[@matthewbeumer3168]

This information is superb I'm about to do my Bone Health course with Body control pilates. Thanks Sara Meeks . Matt the pilates teacher.

[@southerngrandma4353]

Good video, lots of helpful information

[@rn4sons393]

Great teacher! ENCORE!!

[@NikkiGregory]

Thank you. I learned a lot from this video.

[@mztango]

Hi Bob, Brad, &Sara, Long time subscriber, first time to comment. Thank you for this educational video. Looking forward to more.

[@ginac2772]

What great information. I will look forward to the exercise instruction. I would love to know Sara's explanation/opinion on the benefit of osteogenic loading. I have osteopenia and go to OsteoStrong every week with the hope that I will not progress to osteoporosis. Thank you

[@jenniferjurczak7465]

Very educational!

[@callmerick554]

Let’s goooooooooo bob and brad

[@hanale8922]

What specialist do I need to see to have the full check on the osteoporosis condition of my spine please? Thank you so much Bob and Brad for introducing Sarah!

[@JLWall27]

Thanks very much!

[@BobandBrad]

You're welcome!

[@BATgirl57]

Fabulous video! Fontenel feather sounds interesting but I don’t get what you mean~push the feather of your hand off your head? How does one do this exactly? I’ll play it a 3rd time and see if I missed something

[@karenlucci2154]

Is chiropractic care important along with exercise?

[@dlewis895]

HEAL BONES SARAH

[@lindapb6529]

Thank you! Such valuable information. Ms. Meeks, would you please, please address the benefits, limitations, suggestions/proper use, etc. of weighted vests?!

[@sarameeksphysicaltherapyse4947]

Send me an email to discuss.

[@cm1906]

Thank you for this question. I would like to know as well. Also whether those vibrating plates you stand on can help build bone.

[@BabyChili1]

Thank you Sara! Much needed help. I have a question. I was about to get a thoracic x-Ray and cervical, after I pushed for it. I am concerned I may have a compression fracture that I’m not aware of. So my doctor ordered it for me. Will this X-ray show anything or I need the lateral special scan you spoke of? And also can a rebounder mini trampoline help my spine? Thank you Sara!❤️

[@anarosef]

Hello! Amazing video ! Thank you ! In the Fontanel Feather exercise, what does it mean to bring the feet underneath the hips ? Is it the supine position with knees fully flexed and feet flat on the table ? Thank you !

[@zekiyeabal7352]

Thank you Sarah, you are my idol.

[@soltanakouider5922]

merci

[@BobandBrad]

You're welcome!

[@cm1906]

If the thoracic spine is most at risk of bone loss and fractures, why is it not examined with the DEXA scan but the lumbar spine instead? Would like to know the rationale! Thank you for this excellent video! Looking forward to more. 😊

[@mariamarino138]

Exactly! I have severe osteoporosis ( measured at the lumbar) and have two thoracic fractures!

[@cm1906]

@@mariamarino138 I have since heard elsewhere that the reason the thoracic spine is not examined with DXA is that the bones of the rib cage that are attached to the spine complicate this in that they interfere with the assessment of bone density in that area. I’m sorry about your fractures. I’m worried about it as well. I also wish we’d get more information on which forms of activities/exercises stimulate bone formation in this critical area of the spine. For instance, I just heard recently that weight training of the arms has no impact on the spine … If anyone has evidence based information about this I’d like to learn about it, please.

[@erincarmack4815]

Thank you for this informative video. I had one question regarding the fontanelle feather exercise. Is that meant to be done standing up or lying down?

[@sarameeksphysicaltherapyse4947]

Both

[@erincarmack4815]

@@sarameeksphysicaltherapyse4947 Thank you.

[@sayu122]

Wow!! Thank you for this!! I want to learn this. I do bone scan 2 times a year for my condition. They're telling me to get denosumab every month that I'm taking every other months instead. They say the med will make my bone brittle and the jaw necrosis will kill me. I will do exercises if I could stop taking that med.

[@Me.Myself.and.I.]

Sara, I do understand your theories in back strengthening, however what would you recommend for someone like myself who have fractured my L1 , T11 and T12 and find that lying on my back brings on pain? Just to have a bone density test is extremely painful for myself and I have to grin and bear it, but cannot imagine doing anything like a strengthening exercise on my back

[@Bearsmash78]

Would love to see you guys do a video with some athletic physio therapists like squat university type of people.

[@cancellingthebbq]

At around 15:51, can you elaborate why when the force is underneath the processes, it causes lengthening force on the front of spine?

[@sarameeksphysicaltherapyse4947]

Yes I could do that

[@c4urself704]

Sara, I had compression fractures from T6 to L4 in 2017-2018. My Dexa is at -4 & -5 after Forteo. My spine is healed & stable & cleared to exercise with care. Do you think your exercises can help me build more bone?

[@sarameeksphysicaltherapyse4947]

Yes

[@sarameeksphysicaltherapyse4947]

Yes but with your history you would need a therapist well trained and who really knows what to do. Contact me for starters

[@c4urself704]

@@sarameeksphysicaltherapyse4947 Thank you Sara for your reply. I currently do gentle exercise 2x a week, willing to learn more. Tell me what you think. Thank you for your time.

[@worshiparise]

Just diagnosed with Osteoporosis as side effects of breast cancer meds. For alignment issues if I've already been hit 7 times in car accidents & I have scoliosis how do you get alignment?

[@BobandBrad]

Here are all the videos we have done on this: www.youtube.com/@BobandBrad/search?query=scoliosis Hopefully one or more can help you!

[@andielliott7721]

My doc wants me to take bisphosphonates....UG.

[@southerngrandma4353]

My Dr. wanted me to take them too, but after doing research I said NO

[@magpiegirl3783]

It is a standard protocol for patients presenting with osteoporosis because bisphosphonates are proven to increase bone. The new drug Prolia is a different class of drug and also scientifically proven to increase bone. So doctors will usually advise most patients to have a good diet to exercise and to take medication. This will suit some patients but for others, they dont want the drugs because of the side effects, which vary in degree from person to person. Someone with really severe osteo and who has had a fracture are probably best to take the medicine is an underlying cause has been ruled out. I’m not taking the drugs yet. I want to try some non-medical ways of improving bone health and that includes doing the right type of exercise to achieve some progress. This is hard work but a healthier choice if it works and if you can manage it. You also have to work on balance, posture and alignment for the best chance of preventing a fall and possibly encouraging bone growth activity which wanes after menopause or with certain health conditions.

[@andielliott7721]

@@magpiegirl3783 I appreciate your comprehensive explanation. Am seeing an osteo "specialist" in July. My naturopath has me on a supplement regimen for years now and it has slowed down my progression. As one ages enough health issues arise and I certainly don't want to enhance "aging" issues by taking bisphophonates.

[@magpiegirl3783]

@@andielliott7721 I hear you. Slowing the progression is considered a win. Continued success with your program.

[@attop21]

Me too but I refused after researching the little benefit they provide and terrible side effects, no thanks!

[@coffeenow2382]

Did Bob and Brad go on vacation.....?🤔🤔

[@tellittotheworld857]

If you want strong bones just go on a plant based diet.

[@andielliott7721]

I have been a vegetarian for 28 years and have rather poor osteoporosis and yes, I take plant based supplements.

[@tellittotheworld857]

@@andielliott7721 I said plant based not vegetarian and by plant based I mean strictly fruits and vegetables no supplement nor these meat or cheese substitutes.

[@magpiegirl3783]

Once you have osteoporosis the formation of bone becomes the focus. The cause of the osteoporosis also needs to be determined before a course of appropriate action can be taken. Scientifically proven ways to increase bone include dietary intake of relevant minerals and vitamins to support bone health, weight force exercise/movement sufficient to challenge bone, and pharmaceuticals, which some people dont really want to take or have taken them but dont manage the side effects comfortably. If you believe diet alone can lead to increased osteoblast activity, then please publish the links to the scientific research. There has been some work on eating prunes (likely because of their high vitamin k content). A good diet alone will not guarantee strong bones, and women are significantly challenged following menopause.

[@tellittotheworld857]

@@magpiegirl3783 We don't need links or "scientific research" to prove anything. All we have to do is look at nature and the plant based animals with massive and strong bones like the elephant, hippo and giraffe for that matter. Meat and dairy are the cause of many diseases in the world today including osteoporosis, these are acidic and eat away at your bones.