Anne Lemons Wellness Videos

Birthdays are a great time for 𝘀𝗲𝗹𝗳-𝗿𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻 and this year is no exception. Last week, my annelemonswellness Instagram account was 𝗵𝗮𝗰𝗸𝗲𝗱 and completely taken over. 😓 ⁣⁣It’s gut-wrenching to see all my work and the community I had there gone. ⁣⁣So, I’m doing some soul-searching and reflecting on where I’m going next. ⁣⁣I am rethinking the best way to get my message out to help educate others to be proactive in their 𝗯𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵. 🦴 ⁣⁣I’ll let you know as soon as I have it figured out. ⁣⁣For now, the best ways to find me are: ⁣• here on FB ⁣• subscribing to my YouTube channel ⁣• and through my newsletter. You can grab that link here 👉 https://annelemonswellness.activehosted.com/f/13 ⁣⁣🥳 𝗛𝗮𝗽𝗽𝘆 𝗯𝗶𝗿𝘁𝗵𝗱𝗮𝘆 𝘁𝗼 𝗺𝗲! ⁣ ‌⁣⁣⁣⁣#osteoporosis #bonehealth #bonedensity #birthdays #selfreflection

Is your everyday medication silently weakening your bones?🤫🦴⁣ ⁣ If you have osteoporosis and take an 𝗮𝗰𝗶𝗱-𝗿𝗲𝗱𝘂𝗰𝗲𝗿 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻 for heartburn or GERD, here are 4 reasons why you may want to rethink this medication and discuss it with your healthcare provider.⁣ ⁣ 1️⃣ 𝗖𝗵𝗿𝗼𝗻𝗶𝗰 use of these acid-reducing medications has been linked to decreased bone density and an 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝗱 risk of osteoporosis and fractures. There may not always be an insert in the package stating 𝗹𝗼𝗻𝗴-𝘁𝗲𝗿𝗺 𝗿𝗶𝘀𝗸𝘀!⁣ ⁣ 2️⃣ 𝗟𝗼𝘀𝘀 𝗼𝗳 𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁𝘀- Reducing stomach acid decreases our ability to break down and absorb important bone building nutrients like calcium, B12, magnesium, and protein.⁣ ⁣ 3️⃣ 𝗜𝗻𝘁𝗲𝗻𝗱𝗲𝗱 𝗳𝗼𝗿 𝘀𝗵𝗼𝗿𝘁-𝘁𝗲𝗿𝗺 𝘂𝘀𝗲- Although these medications can help reduce stomach acid and provide symptomatic relief, they were never meant to be used long-term, longer than a few weeks or months, except in rare cases. Many clients I see have been on them for years. 😱⁣ ⁣ 4️⃣ 𝗡𝗼𝘁 𝗮𝗱𝗱𝗿𝗲𝘀𝘀𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲𝘀- The majority of the time the problem is not from too much acid, but from too little acid. This causes the valve from the feeding tube (esophagus) to the stomach to become weakened and allows acid to wash up, creating symptoms.⁣ ⁣ My advice is to have a discussion with your healthcare provider about how to get to the 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲𝘀 of your symptoms and discuss how to 𝘄𝗲𝗮𝗻 off these medications safely.⁣ ⁣ For deeper dives into osteoporosis topics like this sign up for my FREE newsletter, grab the link here 👇⁣ ⁣ https://annelemonswellness.activehosted.com/f/13⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #oste

A half-foam roller is a great exercise tool for osteoporosis! ⁣⁣Here are 3 different ways you can use it 👉 ⁣⁣1️⃣ For a deeper stretch of your plantar fascia, toes, Achilles, and calf muscles. ⁣⁣2️⃣ If you have wrist pain and find leaning on your hands hurts, this can help lessen the bend in the wrist for less pain. ⁣⁣3️⃣ Lie on it for a great way to challenge your core strength. ⁣⁣Remember to check out my free osteoporosis exercise schedule guide, click the link 👉 https://annelemonswellness.activehosted.com/f/18 ⁣⁣⁣⁣⁣#osteoporosis #osteopenia #bonehealth #bonedensity #bonehealth #safeosteoporosisexercise #foamrollers #wristpain #plantarfasciitis #exercisetools

If your balance is not as steady as it used to be then practicing 𝗱𝘆𝗻𝗮𝗺𝗶𝗰 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 can help! ⚖️ ⁣⁣You may notice that it’s getting harder to balance if you change your walking pace or when you go up and down 𝘀𝘁𝗮𝗶𝗿𝘀. ⁣⁣Balance starts to slowly decline with age if we’re 𝗻𝗼𝘁 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻𝗮𝗹 about including balance activities in our day-to-day routine. ⁣⁣Here’s a great exercise to help improve this. 👉 ⁣⁣• Place a small stool or even a ream of paper in front of you. ⁣⁣• Have 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 nearby to use it if you need it. ⁣⁣• Lift one foot up at a time and tap the foot on the stool. ⁣⁣• Keep testing it to see how much you can do 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 support. ⁣⁣• Lifting one leg up at a time helps to improve balance and strengthen the muscles needed to support us. ⁣⁣⏱️ Start with a speed that feels 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 to you and then try speeding it up or even slowing it down, which can be much more challenging. ⁣⁣Practice this every day and watch your balance improve! ⁣⁣🤞 Don’t forget to download my FREE Exercise guide, comment “𝗥𝗼𝘂𝘁𝗶𝗻𝗲” below”. ⁣⁣⁣⁣⁣⁣#osteoporosis #osteopenia #bonedensity #bonehealth #preventfalls #fallprevention #preventfractures #balance #dynamicbalance #dynamicbalanceexercise

We must 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗮𝗹𝗹𝘆 stress our bones (in the right way) to build stronger bones. 💪🦴 ⁣⁣This means getting 𝗿𝗲𝗴𝘂𝗹𝗮𝗿 exercise that includes a progressive strength training program with: ⁣ ‌✅ free weights ⁣⁣✅ bands ⁣⁣✅ tubing ⁣⁣✅ cables ⁣⁣Besides strength training, we also need to include regular 𝘄𝗲𝗶𝗴𝗵𝘁-𝗯𝗲𝗮𝗿𝗶𝗻𝗴 exercise like: ⁣⁣✅ Brisk walking ⁣⁣✅ Jogging ⁣⁣✅ Climbing stairs ⁣⁣✅ Dancing ⁣⁣Check with your practitioner 𝗯𝗲𝗳𝗼𝗿𝗲 starting any new exercise program and seek out the guidance of a Physical Therapist for specific instruction in strength training and an exercise program that’s appropriate for you. ⁣⁣🤗 To better understand all the components of an osteoporosis weekly exercise routine, download my FREE Strong Bones Weekly exercise schedule, and comment “𝗥𝗼𝘂𝘁𝗶𝗻𝗲” below. ⁣ ‌⁣⁣⁣⁣#preventfractures #osteoporosis #osteopenia #reducefracturerisk #compressionfractures #corework #bonehealth #exerciseforbones #strengthtraining #resistiveexercise

If you want a 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲, try these 2 exercises the next time you’re at the beach.⁣ ⁣ Walking on 𝘂𝗻𝗲𝘃𝗲𝗻 surfaces like sand is a great way to challenge our balance, but do try these on 𝗹𝗲𝘃𝗲𝗹 𝗴𝗿𝗼𝘂𝗻𝗱 𝗳𝗶𝗿𝘀𝘁. They can be just as challenging!⁣ ⁣ 🔸 Start by slowly walking and swinging your leg forward, back, forward, and then step.⁣ ⁣ 🔸 Take it up a notch and extend the back leg to be as parallel to the ground as possible, keeping the spine and leg in 𝗼𝗻𝗲 𝘀𝘁𝗿𝗮𝗶𝗴𝗵𝘁 𝗹𝗶𝗻𝗲.⁣ ⁣ 𝗦𝗮𝘃𝗲 this one for later and 𝘀𝗵𝗮𝗿𝗲 it with a friend who would benefit from balance exercises.⁣ ‌⁣ ⁣ ⁣ ⁣ #balanceexercises #balancechallenge #preventfalls #fallprevention #osteoporosis #osteopenia #bonehealth #bonedensity #menopause

Comment “𝗦𝗔𝗟𝗔𝗗” to get this recipe for FREE! ⁣ ⁣ Are you looking for a bone-building 𝗽𝗼𝘄𝗲𝗿𝗵𝗼𝘂𝘀𝗲 salad this summer?⁣ Try this one. 👇 ⁣ ⁣ Before I got a diagnosis of osteoporosis, I wasn’t intentional about including bone building foods in my diet, but 𝗻𝗼𝘄 𝗜 𝗱𝗼 and for me, dairy is 𝗻𝗼𝘁 my go to source. ⁣ ⁣ To support my bones with the vitamins and minerals it needs, I love to include lots of plant foods. 🥬 ⁣ ⁣ 𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 and 𝗹𝗲𝗮𝗳𝘆 𝗴𝗿𝗲𝗲𝗻𝘀 like kale contain calcium, magnesium, and Vitamin K which help support the bone and Vitamin C , which helps 𝗰𝗿𝗲𝗮𝘁𝗲 𝗰𝗼𝗹𝗹𝗮𝗴𝗲𝗻, a key component of bone tissue and reducing inflammation in the body. 😃 ⁣ ⁣ Cauliflower is also anti-inflammatory, rich in Vitamin C , and vitamin K. ⁣ ⁣ The cruciferous vegetables like broccoli, kale, and cauliflower also contain compounds called glucosinolates that have potential 𝗯𝗼𝗻𝗲 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗶𝘃𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀. 🦴 ⁣ ⁣ Nuts like 𝗮𝗹𝗺𝗼𝗻𝗱𝘀 are another good source of calcium. ⁣ ⁣ The fiber in this dish helps 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗼𝘂𝗿 𝗴𝘂𝘁 𝗺𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝗺𝗲, which means it helps us to digest and absorb nutrients better. ⁣ ⁣ 👉 If you’d like this recipe, check out the link in my bio to download it for FREE or comment “𝗦𝗔𝗟𝗔𝗗”!⁣ ⁣ ⁣ ⁣ #healthyaging #longevity #aginggracefully #empoweredaging #bonedensity #bonehealth #osteoporosis #osteopenia #strongbones #inflammation #vitaminC #calcium #vitaminK #collagen #magnesium #leafygreens #summersalads #salads #guthealth #digestivehealth #bonehealthnutrition #calciumcontroversy #cruciferousvegetables #glucosinolates #gutmicrobiome #functionalnutrition #functionalfoods #annelemonswellness

The bear crawl is a more 𝗮𝗱𝘃𝗮𝗻𝗰𝗲𝗱 way to challenge core strength, which helps 𝘀𝘂𝗽𝗽𝗼𝗿𝘁:⁣ ⁣ • the spine⁣ • improve balance⁣ • and prevent falls⁣ ⁣ Here’s how to progress to the full version. ⁣ 👇⁣ ⁣ ✔️ 𝗦𝘁𝗮𝗿𝘁 on hands and knees.⁣ ⁣ ✔️ 𝗣𝗿𝗲𝘀𝘀 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿 𝗮𝘄𝗮𝘆 to engage the shoulder stabilizers without sinking into or rounding the upper back. Keep the head and neck in a neutral position.⁣ ⁣ ✔️ 𝗘𝗻𝗴𝗮𝗴𝗲 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲.  On an exhale lift the knees slightly off the floor for a few seconds and then lower the knees.⁣ ⁣ ✔️ 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝘁𝗵𝗶𝘀 by holding it for longer periods.⁣ ‌➡️ Try shifting the weight a little forward than back, while keeping the knees off the floor. ⁣ ⁣ This requires 𝗺𝗼𝗿𝗲 strength and stabilization through the shoulder girdle and puts more pressure on the wrists, so go back to the first variation if you need to.⁣ ‌👍 Once you feel strong and stable here, try crawling forward with the opposite hand and leg at the same time, while keeping the knees hovering off the ground. ⁣ ⁣ Keep the core strongly engaged. Watch for any sinking or dipping in the shoulders or pelvis.⁣ ⁣ This one’s harder than it looks! 😳⁣ ⁣ 𝗦𝗮𝘃𝗲 this for later and for more osteo-safe exercise and tips subscribe to my free Youtube channel, comment “𝗬𝗼𝘂𝘁𝘂𝗯𝗲” below.⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonedensity #bonehealth #corestrength #preventfalls #balance #strongbones

❓Do you have a warm-up routine?⁣ ⁣ Warming up properly helps to bring more blood flow to the muscles to 𝗶𝗺𝗽𝗿𝗼𝘃𝗲:⁣ ⁣ • range of motion⁣ • muscle activation⁣ • and prevents injury⁣ ⁣ It improves coordination and proprioception, which 𝗵𝗲𝗹𝗽𝘀 𝘂𝘀 𝗵𝗮𝘃𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 ⁣ ⁣ • form⁣ • balance⁣ • performance⁣ ⁣ Here are just a few things I like to do before exercising 👇⁣ ⁣ 1️⃣ 𝗔𝗰𝘁𝗶𝘃𝗮𝘁𝗲 and 𝗺𝗼𝗯𝗶𝗹𝗶𝘇𝗲 my feet and ankles with rolling and stretching.⁣ ⁣ 2️⃣ 𝗗𝘆𝗻𝗮𝗺𝗶𝗰 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 for hips and spine.⁣ ⁣ 3️⃣ Breathing exercises.⁣ ⁣ 4️⃣ Specific exercises for any tight and weak areas. ⁣ ⁣ Do you warm up before exercise? ⁣ ⁣ 💬 Let us know in the comments below what you like to do to warm up!⁣ ⁣ For deeper dives into exercise, subscribe to my FREE Youtube channel, comment “𝗬𝗼𝘂𝗧𝘂𝗯𝗲” below!⁣ ⁣ ⁣ ⁣ ⁣ #osteoporosis #bonedensity #osteopenia #strongbones #bonehealth #preventfractures #balance #coordination #exercisewarmup #exercise #dynamicstretching

Most people don’t know the 𝗿𝗼𝗼𝘁 𝗰𝗮𝘂𝘀𝗲𝘀 𝗼𝗳 𝘁𝗵𝗲𝗶𝗿 𝗯𝗼𝗻𝗲 𝗹𝗼𝘀𝘀 or how understanding them can help stop bone loss progression and start building bone. 🦴⁣ ⁣ Here are my 5 top areas for you to assess and explore.⁣ ⁣ 1️⃣ 𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀- due to the loss of estrogen during peri menopause and menopause, bone density is expected to drop upwards of 20% during this period. ⁣ ⁣ 2️⃣ 𝗜𝗻𝗳𝗹𝗮𝗺𝗺𝗮𝘁𝗶𝗼𝗻- inflammation anywhere in the body (and this can be silent) can drive bone loss. ⁣ ⁣ 3️⃣ 𝗣𝗼𝗼𝗿 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝗼𝗻- means we may not be able to absorb important bone building nutrients.⁣ ⁣ 4️⃣ 𝗖𝗵𝗿𝗼𝗻𝗶𝗰 𝘀𝘁𝗿𝗲𝘀𝘀- creates more inflammation, less absorption of nutrients, and more bone loss.⁣ ⁣ 5️⃣ 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲- either not exercising at all or not including the right types of exercise in your osteoporosis program. If you’re only doing pilates or yoga, this is great for balance and core strength, but it’s not enough to build bone. We need several types of exercise including progressive resistive exercise to build muscle, bone, and prevent falling. ⁣ 𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and if you haven’t already, check out my FREE Osteoporosis Ebook, comment 𝗘𝗯𝗼𝗼𝗸 below.⁣ 👇⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonehealth #bonedensity #boneloss #rootcausemedicine #rootcausesofosteoporosis #functionalmedicine #functionalmedicinetenets #digestivehealth #chronicstress #exercise

Do you want to 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 your walking ability and 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗳𝗮𝗹𝗹𝗶𝗻𝗴❓ ⁣ ⁣ This forward and side-to-side stepping 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 helps us clear objects, improve balance, and strengthen hips to prevent falls when walking. ⁣ ⁣ • Keep a railing or countertop nearby for⁣ safety. ⁣ ⁣ • Place 4-6 small objects along a straight ⁣ line about 15 inches apart (or enough to ⁣ safely place your foot). ⁣ ⁣ • Use any type of object, like towel rolls, ⁣ blocks, or books. ⁣ ⁣ • Step over the obstacle with one foot and ⁣ then bring the other to meet it. Keep ⁣ leading with that same foot. ⁣ ⁣ • Turn around and lead with the other foot. ⁣ ⁣ • Stay here if this is challenging or progress ⁣ to stepping over each obstacle without ⁣ stopping in between. ⁣ ⁣ • Keep the knees and feet 𝗵𝗶𝗴𝗵. ⁣ ⁣ 💪 When you feel comfortable with forward stepping, you can try this moving 𝘀𝗶𝗱𝗲𝘄𝗮𝘆𝘀. ⁣ ⁣ Side step leading with one foot, bring the other to meet it and then reverse directions. ⁣ ⁣ Or side step in place over the obstacle. ⁣ ⁣ 🗓️ Practice these 𝗱𝗮𝗶𝗹𝘆 and watch your confidence and walking ability 𝗶𝗺𝗽𝗿𝗼𝘃𝗲! ⁣ ⁣ 𝗦𝗵𝗮𝗿𝗲 this with a friend and for more osteoporosis education, movement and tips, subscribe to my 𝗙𝗥𝗘𝗘 YouTube channel comment “𝗬𝗼𝘂𝘁𝘂𝗯𝗲” below. ⁣ ⁣ ⁣ ‌⁣ #osteoporosis #osteopenia #balancechallenge #obstaclechallenge #gaittraining #osteoporosisprevention #bonedensity #BalanceTraining #FallPrevention #BoneHealth #OsteoporosisTips #StayUpright

We 𝗺𝗮𝗶𝗻𝘁𝗮𝗶𝗻 𝗼𝘂𝗿 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 in 3 primary ways: ‌⁣ 1️⃣ Proprioceptive system- the sensory receptors in the muscles, tendons, and joints ⁣ ⁣ 2️⃣ Vestibular System or inner ear⁣ ⁣ 3️⃣ Visual system ⁣ ⁣ The best strategy to 𝗽𝗿𝗲𝘃𝗲𝗻𝘁 𝗳𝗮𝗹𝗹𝗶𝗻𝗴 is to work on our balance daily by challenging these systems. ⁣ ⁣ Here’s one way to do this 👇 ⁣ ⁣ • Back up into a corner, to 𝗰𝗮𝘁𝗰𝗵 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 if you become off balance. ⁣ ⁣ • Place one foot in front of the other to decrease your base of support and challenge your proprioception. ⁣ ⁣ ➕ Add more challenge by closing your eyes. ⁣ ⁣ Taking away our vision makes the other systems work harder. ⁣ ⁣ For 𝗮𝗱𝘃𝗮𝗻𝗰𝗲𝗱 balance training move the head up and down and then side to side. ⁣ ⁣ This challenges the vestibular system. ⁣ ⁣ Impairment in any one of these systems may make us 𝗺𝗼𝗿𝗲 𝘃𝘂𝗹𝗻𝗲𝗿𝗮𝗯𝗹𝗲 𝘁𝗼 𝗳𝗮𝗹𝗹𝘀.⁣ ⁣ ⁣ 🤞 Remember to do this with the opposite foot in front. ⁣ ⁣ For 𝗺𝗼𝗿𝗲 challenge try this while balancing on one foot. ⁣ ⁣ Practice daily and you will see improvement! ⁣ ⁣ 𝗦𝗮𝘃𝗲 this one for later and 𝘀𝗵𝗮𝗿𝗲 it with someone who would benefit. ⁣ ⁣ ⁣ ‌⁣ #osteoporosis #osteopenia #balancechallenge #osteoporosisprevention #BalanceTraining #FallPrevention #VestibularHealth #BoneHealth #OsteoporosisTips #StayUpright #bonedensity

If you have osteoporosis, then traditional sit-ups are 𝗻𝗼𝘁 a safe way to strengthen your core. 🙅‍♀️ ⁣ ⁣ Traditional sit-ups can cause 𝗰𝗼𝗺𝗽𝗿𝗲𝘀𝘀𝗶𝗼𝗻 on the front of the spine making us more vulnerable to compression fractures. ⁣ ⁣ Keeping the head on the ground keeps us in a 𝗯𝗲𝘁𝘁𝗲𝗿 𝗮𝗹𝗶𝗴𝗻𝗺𝗲𝗻𝘁. ⁣ ⁣ Here’s a safer and more fun way to strengthen using a ball 👇 ⁣ ⁣ 1️⃣ Lie on your back and engage your core with an exhale. ⁣ ⁣ 2️⃣ Lift the ball to over your chest and squeeze the ball slightly to engage your shoulder girdle. ⁣ ⁣ 3️⃣ Raise the ball over head, keeping that squeeze. ⁣ ⁣ 4️⃣ As you lift the arms overhead, only go as far as you can while keeping the back ribs down toward the floor. ⁣ ⁣ ❌ Don’t allow the back to arch or the ribs to pop. ⁣ ⁣ 5️⃣ For more challenge, bring the legs up to 90 degrees at the hips and knees. ⁣ ⁣ 6️⃣ Keeping the same alignment and core engagement, bring the ball overhead. ⁣ ⁣ 👉 As this gets easy, advance it by reaching one heel down to the floor at a time while bringing the ball overhead. ⁣ ⁣ For more movement strategies like these, subscribe to my Youtube channel, comment “𝗬𝗼𝘂𝘁𝘂𝗯𝗲” below. ⁣ ⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonedensity #bonehealth #preventfractures #compressionfractures #spinalhealth #safecoreexercise #safeosteoexercise

If you’re a 𝗺𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗮𝗹 woman and 𝗻𝗼𝘁 making progress fast enough or pain is stopping you from exercise, here are 3 things you need to know. 👇 ⁣ ⁣ 1️⃣ 𝗥𝗲𝘀𝗽𝗲𝗰𝘁 𝘆𝗼𝘂𝗿 𝗽𝗮𝗶𝗻- don’t push through pain, get it evaluated, Persistent pain is a warning sign to heed and address before it gets worse. ⁣ ⁣ 2️⃣ 𝗥𝗲𝘀𝗽𝗲𝗰𝘁 𝘆𝗼𝘂𝗿 𝗿𝗲𝘀𝘁 𝘁𝗶𝗺𝗲- If you’re a menopausal women, you may need 𝗺𝗼𝗿𝗲 recovery time between working out so your muscles and tendons have a chance to recover due to low estrogen levels. ⁣ ⁣ Estrogen plays a role in collagen production, muscle mass and strength, which means it may take 𝗹𝗼𝗻𝗴𝗲𝗿 for our muscles and tendons to repair. ⁣ ⁣ 3️⃣ 𝗥𝗲𝘀𝗽𝗲𝗰𝘁 𝘁𝗵𝗲 𝗹𝗼𝗮𝗱- for the same hormonal reasons, don’t increase your weights too soon. Too heavy a load can cause an injury. Wait until the weight feels easy (𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝟷𝟸-𝟷𝟻 𝘳𝘦𝘱𝘴 𝘦𝘢𝘴𝘪𝘭𝘺) and then increase it slowly until you’re sure your body can handle it. ⁣ ⁣ 𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and for more topics like these, sign up for my 📧 FREE newsletter, comment “𝗡𝗲𝘄𝘀𝗹𝗲𝘁𝘁𝗲𝗿” below. ⁣ ⁣ ⁣ ⁣ ⁣ #menopause #menopausepain #osteoporosis #ostepenia #bonehealth #bonedensity #chronicpain #exerciseandpain

In Ireland right now for my brother’s wedding and we are having the most incredible time. From the castle accommodations to the falconry demonstration and High Teatime we are getting the Royal treatment! The people and the grounds are so lovely and welcoming here at @kilkeacastle. 🏰💚 #ireland #family #travel

If you sit or stand with 𝘀𝗹𝗼𝘂𝗰𝗵𝗲𝗱 𝗽𝗼𝘀𝘁𝘂𝗿𝗲 it may be contributing to a tight upper back and shoulders. ⁣ ⁣ 🔴 This ball stretch can 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 both areas. ⁣ ⁣ 1. 𝗞𝗻𝗲𝗲𝗹 in front of a large exercise ball. ⁣ ⁣ 2. 𝗛𝗶𝗻𝗴𝗲 at the hips keeping the spine in one line while rolling the ball forward. ⁣ ⁣ 3. Then gently pull the ball 𝗯𝗮𝗰𝗸, pushing down slightly on the ball as you do to activate the shoulder and upper back muscles. ⁣ ⁣ 4. As you reach forward, 𝗶𝗻𝗵𝗮𝗹𝗲 and bring breath to the “sitz” bones allowing them to widen. ⁣ ⁣ 🙌 This is an 𝗮𝗺𝗮𝘇𝗶𝗻𝗴 stretch for the shoulders and spine with a gentle strengthener for the upper spine. ⁣ ⁣ 𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and for more Osteo-safe ex, sign up for my free Youtube channel, comment “𝗬𝗼𝘂𝘁𝘂𝗯𝗲” below. ⁣ ⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonedensity #preventfractures #strongerbones #bonehealth #osteosafeexercise #posture #posturalalignment

If you want to 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 and 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 for stair climbing and walking, side step-up exercises will help! ⁣ ⁣ Start with a book or a low step and step up and down while keeping the pelvis 𝗹𝗲𝘃𝗲𝗹. ⁣ ⁣ 👀 Watch that you 𝗱𝗼𝗻’𝘁 let your hip drop down- this is great for pelvic stability, which helps us to maintain our balance while walking. ⁣ ⁣ Keep the knee doing the stepping pointing 𝗼𝘃𝗲𝗿 that foot. ⁣ ⁣ Progress this by 𝗼𝗻𝗹𝘆 𝘁𝗮𝗽𝗽𝗶𝗻𝗴 𝘁𝗵𝗲 𝗵𝗲𝗲𝗹 𝗱𝗼𝘄𝗻, hinging slightly forward from the hips, keeping all the strength work in the leg on the step. ⁣ ⁣ ⬆️ 𝗜𝗻𝗰𝗿𝗲𝗮𝘀𝗲 the height of the step to make it harder still. ⁣ ⁣ 𝗦𝗵𝗮𝗿𝗲 this with someone who would benefit and for more Osteo-safe ex, sign up for my free Youtube channel, comment “𝗬𝗼𝘂𝘁𝘂𝗯𝗲” below. ⁣ ⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonedensity #preventfractures #strongerbones #bonehealth #improvestairclimbing #osteosafeexercise #stairclimbing

❓Are you putting yourself at 𝗿𝗶𝘀𝗸 𝗳𝗼𝗿 𝗳𝗿𝗮𝗰𝘁𝘂𝗿𝗲𝘀 as you get in and out of bed? 🛏⁣ ⁣ 𝗛𝗼𝗶𝘀𝘁𝗶𝗻𝗴 𝗼𝘂𝗿𝘀𝗲𝗹𝘃𝗲𝘀 up out of bed and 𝗯𝗲𝗻𝗱𝗶𝗻𝗴 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 at the waist when we stand up creates 𝘁𝗼𝗼 𝗺𝘂𝗰𝗵 𝘀𝗽𝗶𝗻𝗮𝗹 𝗳𝗹𝗲𝘅𝗶𝗼𝗻 and 📈 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲𝘀 our risk of compression fractures as well as back pain.⁣ ⁣ Here’s how to safely do it. 👇⁣ ⁣ 1️⃣ 𝗕𝗮𝗰𝗸 𝘂𝗽 to the bed, 𝗵𝗶𝗻𝗴𝗲 𝗮𝘁 𝘁𝗵𝗲 𝗵𝗶𝗽𝘀 to sit down, keeping the spine in 𝗼𝗻𝗲 𝘀𝘁𝗿𝗮𝗶𝗴𝗵𝘁 𝗹𝗶𝗻𝗲 from head to tail.⁣ ⁣ 2️⃣ 𝗟𝗼𝘄𝗲𝗿 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 on your side in one piece using your hands, bringing the legs 𝘂𝗽 𝘁𝗼 𝘁𝗵𝗲 𝗯𝗲𝗱 at the same time.⁣ ⁣ 3️⃣ Roll onto your back.⁣ ⁣ 🔄 𝗧𝗼 𝗴𝗲𝘁 𝘂𝗽, 𝗿𝗲𝘃𝗲𝗿𝘀𝗲 𝗶𝘁.⁣ ⁣ 4️⃣ 𝗕𝗲𝗻𝗱 𝘁𝗵𝗲 𝗸𝗻𝗲𝗲𝘀 𝘂𝗽 and 𝗿𝗼𝗹𝗹 to your side, push yourself up with your hands, while 𝗹𝗼𝘄𝗲𝗿𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗹𝗲𝗴𝘀 at the same time, coming up in one piece.⁣ ⁣ 5️⃣ Get to the edge of the bed. 🛏⁣ ⁣ 𝗛𝗶𝗻𝗴𝗲 at the hips to stand up.⁣ ⁣ Was this helpful❓𝗦𝗵𝗮𝗿𝗲 this with at least one person who would benefit and be sure to check out my 𝗳𝗿𝗲𝗲 𝗘-𝗯𝗼𝗼𝗸 𝗳𝗼𝗿 𝗢𝘀𝘁𝗲𝗼𝗽𝗼𝗿𝗼𝘀𝗶𝘀, comment “EBOOK” below. ⁣ ⁣ ⁣ ⁣ #fractureprevention #compressionfractures #osteoporosis #osteopenia #functionalmovement #safefunctionalmovement #backpain #lowbackpain #backpainprevention

In plank, I 𝗼𝗳𝘁𝗲𝗻 see people doing this 👇locking out the elbows, pushing the ground away, and hyperflexing in the upper back. ⁣ ⁣ This puts 𝗽𝗿𝗲𝘀𝘀𝘂𝗿𝗲 on the front of the spine putting us at more risk for compression fractures.🦴 ⁣ ⁣ 𝗜𝗻𝘀𝘁𝗲𝗮𝗱, keep the spine is all in 𝗼𝗻𝗲 𝗹𝗶𝗻𝗲, from head to tail with the core 𝗲𝗻𝗴𝗮𝗴𝗲𝗱. ⁣ ⁣ 👍 For more osteoporosis tips and safe exercise like this subscribe to my FREE YouTube channel, comment “𝗬𝗼𝘂𝗧𝘂𝗯𝗲” below. ⁣ ⁣ ⁣ ⁣ ⁣ #osteoporosis #osteopenia #bonedensity #preventfractures  #bonehealth #buildstrongbone #plankexercise #planks #osteoporosissafeexercise