Brick House Bones, Week 8: AT-HOME Osteoporosis Workout for Strong Bones // @DrLisaMooreDPT
https://facebook.com/groups/brickhousebones | https://www.youtube.com/playlist?list=PLgPe7PS6flPwbaBmUhPulj3-aqiSH9R-V

I'm Dr. Lisa, Cancer & Osteoporosis Physical Therapist and BoneFit™ Trained Exercise Professional. Welcome to Brick House Bones (Week 8), where I share a new weekly workout to help you prevent falls and reduce your fracture risk.

The Brick House Bones Method includes four types of evidence-based exercise for individuals who want to build stronger bones safely over time:
✅ Balance ✅ Strength ✅ Posture ✅ Power/Impact

Exercises demonstrated this week:
1. Shoulder Chest Opener with Foam Roll (My pick: https://a.co/d/bxsmmV4)
2. Bridge with Hand Press
3. Step forward and back over yoga block
4. Kettle bell swing using a dumbbell

The episode focuses on spine-specific exercises and includes a demonstration of a safe back stretch for individuals with osteoporosis.

Four evidence-based exercises are discussed, with a focus on opening the front body, back body strengthening, balance, and power.

The first exercise is a front body opening stretch using a foam roll or alternative, followed by a 30-60 second rest in an open-hearted position.

The second exercise is a back body strengthening exercise called bridges, which should be done in 3 sets of 10 repetitions, holding the last repetition for 10 seconds.

The third exercise is a balance exercise, where the viewer steps over and back an obstacle for 30 seconds, alternating leading with the right and left foot.

The fourth exercise is a power move similar to a kettlebell swing, using a dumbbell. This exercise should be done 2 times a week.

The back stretch demonstrated at the end of the video is meant to relieve tension in the low back by changing the orientation of the spine.

Want more support for osteoporosis & bone health? Join my free Facebook group! https://facebook.com/groups/brickhousebones

Are you interested in personalized support to help build your confidence in incorporating exercise and nutrition and improving bone health? Book a private coaching session with me! https://drlisamooredpt.com

👇SUBSCRIBE TO MY YOUTUBE CHANNEL NOW👇
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Other videos you'll like: 👍🏻
Moderate Intensity Workout for Strong Bones: https://www.youtube.com/watch?v=Ncl7ZzS5jV4
Brick House Bones, Week 1: https://www.youtube.com/watch?v=XYJT-D1sQ-k
Brick House Bones, Week 2: https://www.youtube.com/watch?v=fHabfXrg1bU

Curated Resources for You: 💜
Private ONLINE coaching session with me: https://drlisamooredpt.com
Thriving Beyond Breast Cancer: https://drlisamooredpt.com/thriving-beyond-breast-cancer
Yoga for Breast Cancer Survivors: https://drlisamooredpt.com/yoga-for-breast-cancer
Brick House Bones: https://www.youtube.com/playlist?list=PLgPe7PS6flPwbaBmUhPulj3-aqiSH9R-V
Pre-Radiation Power Pack: https://drlisamooredpt.com/opt-in

Research: 👀
Exercise for the prevention of osteoporosis in postmenopausal women: an evidence-based guide to the optimal prescription: https://pubmed.ncbi.nlm.nih.gov/30503353/

The effects of high velocity resistance training on bone mineral density in older adults: A systematic review: https://pubmed.ncbi.nlm.nih.gov/38070720/

The clinician's guide to prevention and treatment of osteoporosis: https://pubmed.ncbi.nlm.nih.gov/35478046/

The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/36895528/

The LIFTMOR Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/28975661/
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Follow Me on Social Media:
Facebook: https://facebook.com/drlisamooredpt
Private Facebook Group: https://facebook.com/groups/brickhousebones
Instagram: https://www.instagram.com/drlisamooredpt/
Subscribe to my YouTube Channel: https://youtube.com/c/drlisamooredpt
Website: https://drlisamooredpt.com

Disclaimer: This video 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. Lisa 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. Dr. Lisa Moore, DPT is not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

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