#13: Yoga, Pilates, & Safe Exercise For Osteoporosis. Preventing Fracture. Absolutely Avoid These Moves. What Builds Bone. Best & Worst Yoga Poses. Interview w/Dr. Sherri Betz + BoneCoach™ Osteoporosis & Osteopenia

BoneCoach™ Osteoporosis & Osteopenia - Dr. Sherri Betz shares how to approach incorporating safe yoga, pilates, exercise, and physical therapy into your osteoporosis plan and bone-building routine. =>> FREE Stronger Bones Masterclass (Gain Access Now!) =>> FREE 7-Day Osteoporosis Kickstart =>> Apply to join the Stronger Bones Solution Program w/ the BoneCoach™ Team *** Topics Covered 3:02 - How Sherri’s developed a passion for helping people with osteoporosis 8:50 - What are yoga and pilates? 12:07 - What are prerequisites for starting a yoga or pilates practice? 13:12 - Can you hinge at the hips without bending at the spine… very important for protecting from fracture. 13:58 - If you have back pain, it needs to be addressed before loading your bones. 14:07 - How to build a safe exercise routine to avoid fracture (spine and fracture are most vulnerable) 14:44 - Spine protection & fall prevention are two most important concepts 16:34 - How to challenge yourself with resistance and strength training safely (good form is a must) 17:23 - What builds muscle strength also builds bone. 17:31 - If you’re doing 20-30 reps of something, you’re building endurance 18:51 - One of Sherri’s favorite exercises: heel raises standing on one leg 19:35 - Strengthen the thoracic spine helps build bone in the spine 20:34 - Difference between the lumbar spine and the thoracic spine 25:29 - Distance from hip to rib could be an indicator of lumbar fracture 27:01 - Why it’s important to heal properly if you have fractured 28:03 - Sinaki study. Exercise is better than kyphoplasty for prevention of future fractures. 30:05 - Safe exercise we be doing and which ones we should absolutely avoid 30:44 - Yoga favorites: Tree pose, half moon, triangle pose (as long as you don’t let spine round), warrior 3 pose and others 32:44 - Yoga poses to avoid: Forward fold, deep twist with excessive assistance with hands, pigeon pose (depends on hip mobility), overpressure, shoulder stand, and plow 36:07 - Stenosis vs osteoporosis 36:28 - For scoliosis… the schroth technique is helpful. 38:21 - Sherri’s favorite Pilates exercises. Single-leg kick, push-ups, side bend, shoulder bridge, leg pull (great for hips and spine), the swan, double leg kick, swimming (pilates) 39:56 - Sinaki research. Less fractures in those who do extension work. Greater numbers of fractures in people who practice flexion exercises. 40:29 - Water exercises don’t build bone 41:13 - Walking is good for maintaining bone health and for longevity and well-being but it doesn’t build bone. 41:55 - Strength training builds bone and muscle strength. Endurance exercise for the heart. 42:48 - Bone density gains of any amount, even not losing, are a win. 44:19 - Where to find Sherri *** Resources Mentioned Find all resources mentioned and show notes @ =>> https://bonecoach.com/yoga-pilates-osteoporosis-with-sherri-betz *** What can you do to support your bone health and this podcast? 1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! 🙂 3. Tell a friend. Credits Music from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)