Make Your Life Better!

A simple exercise that has been shown to improve bone density in premenopausal women and slow bone loss in postmenopausal women.
Video Rating: 4 / 5

Comments (25)

  1. Prog X said on 11-03-2015

    Yo George Best, wots your opinion on the current Manchester United squad
    compared to the 1970’s

  2. Mayela Boggiano said on 11-03-2015

    Thanks Dr. Keep doing useful videos like this!!!

  3. rachelivne said on 11-03-2015

    Is -4 T-score a contraindication for this exercise?

  4. Judy Epstein said on 11-03-2015

    Many thanks for your quick response.

  5. Judy Epstein said on 11-03-2015

    Thank you for the video on a way to prevent osteoporosis. I’m 58 and went
    through menopause 3 years ago. At age 46 I started using a progesterone
    cream daily to help the osteoblasts create bone created by now deceased Dr.
    John Lee. Have you got any comments about it? Many thanks.

  6. the7oaks said on 11-03-2015

    Hey. Im a Physiotherapist student from Denmark who is in the making of af
    program for old womén at age +65 who is diagnosed osteopenia. What are the
    guidinglines for strengt training in the US. Here in Denmark the healtcare
    assoiciation say 12-15 reps of 1RM. And what about rotation and flexion in
    the columna. Does that include people with osteopenia, ore just people who
    have had fractured a bone while having osteopenia.

  7. tdreamgmail said on 11-03-2015

    thank you for this, don’t understand how anyone can downrate this video…

  8. john oneill said on 11-03-2015

    hey dr i just been told that i got psteprsis and iam in pian in my left
    fima and i got to have dxa but i had cancer and my gp side to me that it
    did that

  9. DrGeorgeBest said on 11-03-2015

    @tdreamgmail Thanks for your comment. Some people choose to be negative
    about just about everything, so it doesn’t really surprise me when I get
    the occasional bad comment on one of my videos.

  10. DrGeorgeBest said on 11-03-2015

    I’m sorry to hear that the dilantin caused so much trouble for you.
    Hopefully the combination of the boniva and exercise will stop the bone
    loss or at least slow it down soon. Good luck!

  11. DrGeorgeBest said on 11-03-2015

    Yes, as long as it’s not severe (per bone density tests) and you have not
    had any osteoporosis related fractures.

  12. DrGeorgeBest said on 11-03-2015

    Continued… This way the patient gets used to exercising without
    experiencing a lot of muscle soreness which tends to discourage them. With
    regards to the spine, some recent research indicates that extension
    exercises reduce the incidence of osteoporosis-related compression
    fractures while flexion exercises actually INCREASE the incidence of spinal
    compression fractures. So far, I have not seen anything about the relative
    benefits or harm from rotation or lateral flexion.

  13. happyscorpio said on 11-03-2015

    I have osteopenia and have been exercising to increase bone density. I have
    a full workout and have been using small dumbbells and light ankle weights.
    My spine is what I care most about. I’m 47, perfectly healthy, ideal
    weight, have changed my diet (calcium Vitamin D3 plus minerals), but I am
    frustrated… is it true I can’t bend my spine anymore –from the waist?
    Osteoporosis PREVENTION exercises are hard to find. Thanks for sharing this
    one! 🙂

  14. DrGeorgeBest said on 11-03-2015

    Youtube does not allow links in comments, but here is the reference:
    “Monitored impact loading of the hip: initial testing of a home-use
    device.” Hans D, Genton L, Drezner MK, Schott AM, Pacifici R, Avioli L,
    Slosman DO, Meunier PJ. Calcif Tissue Int. 2002 Aug;71(2):112-20. Epub 2002
    Jul 23.

  15. raindroprelude07 said on 11-03-2015

    Thank you so much!

  16. DrGeorgeBest said on 11-03-2015

    Thanks for your comment!

  17. Ellobern Kaye said on 11-03-2015

    Dr. Best: What is your opinion of the Bio-Density machines?

  18. daphneavenging said on 11-03-2015

    I think we can all count to 50 – you cud’ve edited out some of that
    counting. : )) Thanks for the tip.

  19. danielscounter said on 11-03-2015

    Very good advise! I like the simplicity and it works. D..Z MSc diploma
    Exercise Therapist, London UK

  20. DrGeorgeBest said on 11-03-2015

    @steeplechaserider Yes, muscular stress on bone attachments stimulate the
    bones to become denser too, but the stresses of gravity also act on bones
    independently of muscle activity. In fact, the compressive forces on the
    weight-bearing bones simply being upright in gravity are MUCH greater than
    the stresses that occur with even the strongest of muscle contraction. This
    is why activities like walking tend to prevent/reverse osteoporosis better
    than activities like swimming.

  21. DrGeorgeBest said on 11-03-2015

    You’re welcome!

  22. DrGeorgeBest said on 11-03-2015

    This may sound kind of arrogant, but I really don’t pay much attention to
    guidelines. Treatment guidelines (at least in the US) are based on what
    most practitioners do, not necessarily on what works best. With regards to
    strength training for patients with osteopenia, my recommendation is to
    start them at a very easy level – 6-10 reps at an easy level of resistance
    to give the patient a sense of confidence at first and build up gradually,
    first in reps, then in resistance. Continued…

  23. raindroprelude07 said on 11-03-2015

    Hello! Thank you for this very useful video! This exercise will be great
    for everyone in my family. I do have a question though. Do you have a link
    to the research article you referenced in the video? If not, can you tell
    me the title and the authors? I would like to read the whole article. Thank
    so much! 🙂

  24. DrGeorgeBest said on 11-03-2015

    Bone defects due to cancer are completely different than the generalized
    bone loss of osteoporosis. I recommend you discuss with your doctor what
    exercises are appropriate for your particular circumstances.

  25. DrGeorgeBest said on 11-03-2015

    I don’t know of any studies that have compared walking to running. In
    theory I would expect running to have better bone density increasing
    effects. Of course there is a trade off because the higher impact is also
    more likely to negatively impact the joints of the lower spine and legs and
    promote degenerative arthritis. As long as it is done in moderation and
    with reasonably good shoes, and preferably on a surface with more give than
    pavement, you would minimize the potential damaging effects.

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