09-07-19, 10:38 AM | |
VF Supporter
Join Date: Nov 2001
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Last fall, I had an osteoporotic vertebral compression fracture. I have had to totally revamp my strength workouts. No more deadlifts for me and that's sad because I love them.
The literature I have read and therapist's advice recommend alternating dumbbell presses to build spine bone mass. Plus, floor work like bird dogs and superman moves. And prone I-T-W-Y resistance ball work for the back. I like Margaret Martin's Melioguide for ideas of safe exercises for those with bone loss. https://melioguide.com/ .
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Goal:250 / Done:91 POSTURE CHECK! |
09-07-19, 12:07 PM | ||
VF Supporter
Join Date: Nov 2001
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Quote:
https://www.youtube.com/watch?v=P4AluZkv8rs Being seated puts more weight on the core and less on the legs. I don't go very heavy with this one. Just heavy enough to feel it.
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Goal:250 / Done:91 POSTURE CHECK! |
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09-07-19, 12:19 PM | |
VF Supporter
Join Date: Nov 2001
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Oh, I forgot to add that I love weighted glute lifts/raises for the glutes and hamstrings. They also help build up the lower back muscles. If you raise you heels, they work the calves, too!
https://www.exercise.com/exercises/w...d-glute-bridge They are easier on the back and knees!
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Goal:250 / Done:91 POSTURE CHECK! |
09-07-19, 02:36 PM | |||
Exchange Moderator
Join Date: Feb 2002
Location: PalmTreeVille
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Quote:
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~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile. |
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Tags |
osteoarthritis, osteoporosis, pavel tsatsouline, pilates for buff bones |
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