Stronger bones & muscles with osteoporosis | Follow along with a physical therapist!

Osteoporosis video 1: • BEST exercise routine ...
Osteoporosis video 2: • BEST Osteoporosis Work...
Osteoporosis video 3: • Stronger bones & muscl... (this video)
**Please note this video does contain high impact exercise that may aggravate some osteoarthritic joints if not prepared** if you have joint pain, I’d suggest trying a more beginner routine first ****
If you have osteoporosis you need two things in your workouts: higher impact exercise and strength building movements- this video has both and is led by a physical therapist! You will see some of the best exercises to help with higher impact while also being nice to arthritic joints. These exercises help to build bones but are also friendly to arthritic joints.
This video is a follow along workout from Alyssa’s weekly arthritis friendly exercise class. You can find out more about joining that class here: www.arthritisadventure.com/sa...
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@dawnhollenbeck3293]

Found out I had osteoprosis is severe, I will not take the medication heard bad stuff about most medication 😳… will try this and 🙏 for healing. God healed me of cancer nothing to hard for him ❤️…

[@carolwalsh262]

I am doing the same

[@cherylhettrick3138]

I'm with you there. My dr wants me to take the injections but I said no heard bad reports about it also.

[@kimberlygould5659]

You are an answer to prayer and I mean that seriously. You are the FIRST and the ONLY therapist to help me with my pain and mobility. God’s richest blessing upon you❤️🙏🏻!!

[@arthritisadventure]

Thank you so much for the very kind words! Glad you've liked the videos.

[@tinale8297]

I have osteoporosis and find these exercises are great.

[@alisarobinson5005]

Deepest appreciation to you for sharing your immense knowledge about exercises to help build bone density. I’m really enjoying all of your videos and have made them part of my daily workout routine. Thank you!!

[@arthritisadventure]

You’re so welcome!

[@nanditasurisharma8942]

Alyssa I cant thank you enough. Do put the next level video as I guess some of us are really following you.

[@deborahhall4848]

I loved this workout. I have osteoporosis of the bones and this workout was excellent for me. I am interested in more to build up my strength, bone density, spine and glue.🤗

[@alearning3050]

Thank you for creating another wonderful video!! I regularly use all 3 of your osteoporosis videos. I truly appreciate your expertise and how easy you make it to follow along. Unlike other videos I’ve tried, I feel confident with how you have put together the sequence of exercises so that I won’t hurt myself. I’ve learned so much from you!! Thank you for helping those of us with osteoporosis!!

[@arthritisadventure]

You are so welcome!!

[@elenechargeishvili5202]

Thank you ❤👍👍👍

[@j.s.5467]

This is perfect! Thank you for a longer video. Greetings from Cleveland!

[@arthritisadventure]

You’re so welcome!

[@phyllisc6231]

Alyssa, you totally "get" what we need! thank you! FYI, you had me at "not all pain is bad" !

[@arthritisadventure]

Yay!! Glad you watched!

[@anaem956]

TY so much Alyssa ! I’ve been hoping that you posted more videos for those of us with osteoporosis / osteopenia . Loved the 3 you have on this topic ! Pls keep posting more videos for those of us with osteoporosis , love the approach and advice that you give whilst doing the workout . THANK YOU SO MUCH , regards from Spain ❤️💐 PS : I’ll add the resistance loop band to some of those moves …

[@arthritisadventure]

You are so welcome!!

[@mariadeluna205]

Thank you for your channel ,Alyssa! You are a breathe of fresh air since I was diagnosed with osteoporosis. Your postive energy help me stay hopeful. 😊

[@lilyrobinson1517]

Hi Maria, keep up with the exercise and good diet. I was diagnosed with osteoporosis too. Have you had your medication through the IV?

[@floraabueva7627]

Difficult exercise for me but I will do this because I already feel better following you on this video. Thank you Alyssa Kuhn!

[@arthritisadventure]

You're so welcome!

[@user-qz9zx9qm2d]

First time hope to try your your exercises thank you

[@sojournerhouse]

Wonderful video. Thank you so much,

[@leigh1932]

BEST osteo routine by far! Thank you so much for addressing this issue and providing a safe yet proactive program. For the first time in a long time, I feel that what I'm doing is beneficial specifically to me. More please when you can. Very grateful 🙏

[@joniiscoa7557]

Thank you so much for putting out this video without ads, these exercises are my go to PM workout besides my am workout. You are an amazing PT!

[@arthritisadventure]

Glad you liked the video!

[@SuperRyansMom]

Thank you for this great workout Alyssa. I really appreciate your video workouts! 💗

[@arthritisadventure]

You're so welcome! If you want to take it to the next level, you can join our live challenge at bit.ly/3ZI0vCu. We start Halloween!

[@leegarrett8730]

Your instructions have helped my body to heal. Thank you.

[@arthritisadventure]

So glad to hear that!

[@lindawright6540]

Very nice! Some great moves here. We OP folks need you! I like the 3 videos you have done very much.

[@arthritisadventure]

Glad to hear Linda!

[@DrNancyLivingCoCreatively]

Must get back to this. I've done the other two. You tube keep reminding me. 💙

[@arthritisadventure]

You got this!

[@natalieanderson308]

Thank you, Alyssa. I appreciate you demonstrating how to do the stomp in a way that I think I can without hurting myself. Also, this just flew by.

[@arthritisadventure]

I’m so glad you liked it!!

[@satya1108]

I'm new to your channel and am really appreciating these workouts!! Thank you!

[@arthritisadventure]

Yay! Great to hear

[@maliniesj6060]

Hi! This video is going to be my go to one. So good! Thank you so much!

[@arthritisadventure]

Yay! You’re welcome!

[@sandrairick7942]

What a great way to start the day, thank you so much.

[@arthritisadventure]

You are so welcome!

[@evelynevertrees6876]

Thank you. I have enjoyed your video. 🙂

[@norma5257]

Thank you Alyssa! I always enjoy this one! ❤💪🏻🦴

[@anjuwadhwa1555]

Another amazing workout. Looking forward for the day 5 of keep your adventure alive 5 days challenge.

[@arthritisadventure]

Great! Moving right along!

[@ceciled2818]

Great workout! Love all the assortment of exercises in your videos! Keeps it interesting. Thanks again! 😊

[@arthritisadventure]

You're so welcome!

[@LorrainePiercy]

Thankyou, your a great instructor. 🎉

[@arthritisadventure]

Happy to help!

[@roorapatuwairua3568]

Grateful you have put out so much good videos with great exercises. I have a great time picking and choosing what I am able to do. Watching all the way from NZ 😊

[@arthritisadventure]

❤️❤️❤️❤️

[@judyfoody9884]

Really liked this video. Excellent for osteoporosis,nice variety and a clear delivery. Thank you.

[@arthritisadventure]

Glad you liked it!

[@user-or2dj7wg8u]

Thank you so much for this. I am 80 years old & this is something that I can do❤

[@arthritisadventure]

You are so welcome!

[@antonellamicheli1082]

Thank you so much...this lesson was fantastico!! This video is stronger than the other two ..really enjoyed!!!

[@arthritisadventure]

Glad you liked it!

[@mountaindweller777]

This was wonderful! Thanks sooo much!

[@arthritisadventure]

You’re welcome!

[@lilanedic]

Thank you Alice for everything. I recently found out that I have osteoporosis and hip osteoarthritis as well as lumbar spondylosis. Your videos have helped me a lot, especially the energy you radiate. It's a pleasure to practice with you! ❤️💪❤️

[@arthritisadventure]

So glad to hear! Glad you like the videos.

[@carolperiard1293]

oh wow,just discovered this today.what a great work out. I always do the seated chair. Now I can add this one a couple of days a week also..thank you so much.

[@arthritisadventure]

You're so welcome!

[@annaargyriou861]

Excellent workout for osteoporosis! Thanks

[@arthritisadventure]

Glad you liked it!

[@sjweigel9671]

I love Alyssa's videos. I sometimes have trouble with the sound being faint but can make it work. Thanks!

[@arthritisadventure]

continuing to work on the audio to make it better, glad you liked the workout though!

[@kells1784]

Another great workout Alyssa! Thank you! 😁💪

[@arthritisadventure]

Glad you liked it!!

[@Yungsheng0973]

Thanks for sharing this wonderful workout. I have tried and it's good. Shall continue to do it.

[@arthritisadventure]

Glad it was helpful!

[@JayDavison-eh5rg]

Great workout for balance and strength training. Will be doing it 3 times a week. Balance definitely needs work. Thank you!

[@arthritisadventure]

You’re so welcome!

[@teresasakamoto275]

I love your osteo workouts!

[@arthritisadventure]

Yay!

[@amandarediger2178]

Love this one. Thank you

[@arthritisadventure]

You are so welcome!

[@rosasalazar2986]

I wished I had this video 3 years ago😢 I have osteoporosis and I refused to take those horrible medicine. Thanks God I found this video today and are amazing and I already started doing it and I know I know I will be able to reverse it doing the right thing. I was traumatized when the doctor told me I had osteoporosis but I can do it first with God help and you Alyssa, thank you so much for helping all of us. I really love it.❤ I’m 68 years very thin and I look forward to increase my weight I lost more than 25 pounds since pandemic started. If someone knows a healthy way to increase it please let me know. Conventional doctors only prescribed medicine but I refuse to way that way, trying to be as much healthy as possible. I don’t take any kind of medication as right now.😊 I’m very active. thank you so much.

[@arthritisadventure]

Thank you for sharing your personal story. I'm glad you like the channel! look out for more videos coming up.

[@rosebahrami3919]

I did the workout and enjoyed it.

[@arthritisadventure]

Sounds good. Glad you liked it!

[@jamienibler9952]

Wonderful exercises thank you so very much. Don't have to leave home To Do these I appreciate that..

[@arthritisadventure]

Wonderful!

[@leaannslone7004]

I tend to get too tired to stand on one foot maybe add those in the beginning of the exercise.Im doing your work 3 xs a week.Thanks😊

[@amandarediger2178]

So happy to participate in this new video! I so like how you pace us and explain thing's! Thankyou so much. Amanda

[@arthritisadventure]

Yay!!! So happy to hear that!

[@tonilynbrown5187]

I have bone on bone hip arthritis this looks challenging but I've been looking for a complete workout. Love your videos and your passion for helping others.

[@arthritisadventure]

Thank you for your comments on the video!

[@georgetalaeske9125]

Thanks for this workout❤

[@arthritisadventure]

You're so welcome!

[@lululove6175]

Found your channel and right up my alley…osteoporosis due to severe rare spinal diseases. (Tarlov cysts that are symptomatic and Adhesive Arachnoiditis.). These were painful while doing them but i usually feel better an hour later. :))BTW, Im 71 and was always very athletic before spinal issues.

[@arthritisadventure]

Make sure pain isn’t flaring up significantly. I have some workouts that are lower impact that could be helpful to start with if these are painful.

[@norma5257]

That was awesome! Thank You❣️❣️💪🏻🦴

[@arthritisadventure]

You’re welcome!

[@Julie-rl2yl]

With your help, I feel the change in my range of motion is improving. I started this program less than a week ago. I appreciate you and thank you.

[@arthritisadventure]

I’m so happy to hear that! Keep it up!

[@carmeliaoquinn2441]

THANKYOU so much for this helpfull workout. I was at the point where I just wanted to give up on myself because of my left knee problem for the past year. I used to walk 2hrs everyday & then I cldnt even walk 15mins without pain. I'm only 53yrs old & its been a struggle for me getting back into my excersise routine. God Bless you.❤

[@arthritisadventure]

I’m so happy you liked the video

[@lisavig3444]

Thank you I have Osteoporoses and there are Missing exercises videos❤️

[@mchang9756]

I just discovered your videos and I’m incorporating your exercises to my routine to increase my bone density. I have been able to increase my hip’s bone density but not my spine, specifically my L3 area. Can you do a video to help strengthen the bones in the spine? Love your videos!!!

[@arthritisadventure]

weight bearing exercise and resistance training can be a great way to strengthen the spine too.

[@deliaocampo4340]

So good strenghtening video great thank you ♥️🇸🇽🇺🇸

[@user-mf1fk1uh9b]

Thanks!

[@arthritisadventure]

You’re so welcome!

[@ablaelhusseini7124]

Dear thank u very much how many times a week may i do this exercise

[@rhoz5191]

Just seeing you for the first time tonight. I’m 13 minutes in to watching this great workout, but thinking….so far it looks like my knees won’t stand it . I will give it a go soon and find out. Sure hope I’m wrong!

[@arthritisadventure]

you may be surprised at what you can accomplish. There are other beginner videos to try as well as this one is a little higher impact. Here is an example: kzbin.info/www/bejne/gJjbfKaDa5qMo6M

[@anaem956]

TY Alyssa and regards from Spain ! I love your osteo playlist , thx for thinking on us . May I ask a question , isn’t the stomp bad for knee osteoarthritis? As I have osteoporosis and osteoarthritis and I’ve been told to avoid impact … unfortunately can’t do much heel raises with a hard heel drop as I also have plantar fasciitis… could you pls clarify ? TY so much ❤

[@patriciadrank6543]

Would you know what the word is on using stevia with osteoporosis??

[@BWJ123]

Is this ok to do with DDD and scoliosis? I thank you so much for all that you have generously placed on utube to help people like myself.

[@lilandry2396]

I’ll be doing these exercises everyday. Thanks so much.

[@pary9451]

Thanks

[@arthritisadventure]

Welcome!

[@deborahhall4848]

Second time doing this workout. I found this workout very effective for my bones! Is this workout effective to do everyday?🤗

[@rosebahrami3919]

Alyssa, can you show exercises for Osteoporosis in the neck? Much appreciated

[@sailorette47]

Hi. I just found your channel & subscribed. Im very interested in exercises for osteoporosis. I know weight bearing is important but i wasn't sure i was doing it right. I have exercised all my life but now due to an illness & medication for years my bones are thinning after my last DEXA test. I enjoy doing the weight bearing exercises. Different from my regular weight lifting i did for years. I'm looking forward to starting this program. I enjoy watching your enthusiasm & energy. Thank you

[@arthritisadventure]

I would watch this video next: 5 exercises to build stronger bones with osteoporosis kzbin.info/www/bejne/Z6GZZKalbqirY9U

[@sailorette47]

Thank you, Alyssa, for these exercises. I've recently found your site & subscribed to your program. I have severe osteoporosis & hope I can reverse it. I have been on hormonal therapy which is removing the calcium from my bones. Would adding ankle or wrist weights be helpful while doing these exercises? Thank you, again

[@megahoneybee5]

Found you today, look forward to working out

[@arthritisadventure]

Welcome!

[@user-zn9or6es1k]

Alyssa, I just found your video. I like it and this is what I need. I really appreciate your sharing. Tqvm. Can I do this set of exercise every day?

[@arthritisadventure]

It depends on how difficult it feels for you. Some do every other day

[@sharonmitchel1377]

I did your low back pain video yesterday! Magic! Thank you! I have both OP and OA. Are your OA videos generally OP safe?

[@arthritisadventure]

yes, as long as they feel good to you. Movements to look at avoiding with OP include twisting and bending forward at your spine.

[@soltanakouider5922]

MERCI

[@arthritisadventure]

Glad you liked it!

[@eileenbrowne7271]

Thank you so much for these videos how often would you need to do these for it to get results :)

[@arthritisadventure]

I have the progressions in my membership, Adventurers for Life.

[@sandrarichardson7452]

Is it safe to do hash excerise if you are 60 and over.

[@agnesamenyeawu9082]

Congratulations.

[@pathayes7528]

How much weight should you start with and what is the maximum a person with osteoporosis should use? Thank you. Great videos!

[@arthritisadventure]

how much weight to start with heavily depends on your current fitness level. When trying something new, I highly recommend starting conservative (maybe 1-5lbs max) then increasing from there once you gain more confidence and if you don't experience soreness.

[@opheliabells]

please help me understand why this is happening as when I read treatment it's everything that i already do, i'm very healthy and have never been overweight. i just have been having pain in hips since i had a child at age 19 and have lived with it as it just always was when i was going in an incline but through the years the pains have got worse off and on and not only when going up hill but in my thirties my hip popped out for a few days and there was a year where i had to sleep on the floor and also sit on the floor because chairs hurt, now it hurts to sleep and sit for to long so about the length of half a movie.. anyway i'm early 40's now and finally went in and got xrays was only given this in my portal with no explanations (minor multilevel degenerative changes in the lumbar spine) and then (minor degenerative changes in the cervical spine) then sent me a referral to a physical therapist. Id like to know the type of arthritis this is? what is actually going on here? hope you can give me some information.

[@nildabalderston8888]

Great exercises! I have osteopenia and hope that it stops there-or even gets better...do you recommend vibration plates as well?

[@arthritisadventure]

I haven’t personally used them or looked into the research much on vibration plates specifically but I do know some people like using them

[@irishrosa6115]

Hi! I'm new. Have a question. I recently read an article from an arthritis medical clinic that said that squats put pressure on the joint tissue which meant it wasn't a good activity ( Photos explaining anatomy of a knee in different stages of osteoarthritis). But you advocate squats (with modifications for pain, of course). Bet you get this question a lot! What's the basis of both recommendations? Are squats totally bad as an exercise? Thanks!

[@arthritisadventure]

You have to be able to do squats to live- sit in a chair, sit on the toilet, etc. squats are vital! And it’s totally possible to modify and get back to doing them without pain!

[@irishrosa6115]

@@arthritisadventure yup, I hear that. I just mean, as an added exercise on top of daily-life squats . I'm recovering from meniscus surgery ....

[@marybennett8657]

♥️💯

[@arthritisadventure]

Yes!

[@DrNancyLivingCoCreatively]

I follow you barefoot. I've found stomping is really good. 😂

[@Bekindloveis]

Thank u so much Alyssa i am in my early 60s just got diagnosed with early osteoporosis & your exercises in this video helps me so much & is doable not so difficult that i cant follow. God bless u abundantly for kindly sharing your expert knowledge & helping people like me who can’t afford to visit a therapist or engage a personal trainer to do the right kind of exercises for my age group ☺️🩷 💐

[@arthritisadventure]

Thank you for sharing and you're welcome for the videos.