Kaari

⭐️It’s important to help release tension and reset from your daily activities, beyond just your workout. That means addressing postural tendencies, too! The cumulative effect of our daily habits can add up to stiffness or pain over time.

⭐️Moving your mouse around all day may not seem as taxing as heavy lifting, but the mouse-side shoulder can start to show signs of tension. In fact, the dominant shoulder can get tighter and hiked up after a few hours at your desk or computer. The muscles that elevate the shoulder blade are working all day, and can get stuck in a slightly contracted position because of the way we’re using the arm and the shoulder at our desks!

⭐️The levator scapula muscle connects the shoulder blade to the neck, and can occasionally get cranky due to the uneven way in which we use our shoulders and arms. Luckily, there’s gentle movements that we can add in throughout the day to relieve tension here, and help keep your shoulders feeling more relaxed and even side-to-side.

⭐️One technique involves keeping your head still while you roll out your shoulder. A few simple rolls in each direction will help. The second is doing the reverse - keeping the shoulder still while you roll out the neck. Either way, you’re lightly stretching the levator scapula and providing some much-needed circulation.

How are you feeling today? Try these simple movements and let us know how it worked for you 🙂

Let’s move better, together 🙌

🌟 Happy Monday, friends! 🌟

… and welcome to another edition of our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ movement and mobility sequences and techniques with you all 🙂

Today’s technique is designed to release tension and improve mobility in the wrists and forearms. And because we like to keep it simple, there are no tools needed, and you can easily do this right at your desk between meetings! We love this technique as it’s so easy, and effectively releases some of that hidden tension from typing and mouse clicking. This super simple myofascial release technique will also improve wrist mobility so you can get into that front rack position 🏋️ and handstands (hey CrossFitters!) with more ease.

Let us know how this goes for you if you give it a try! At just 6 minutes long, this sequence not only feels great but it will improve function, tissue hydration and fascial glide in the area as well.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

✨FREE ONLINE OSTEOPOROSIS WEBINAR, SEPTEMBER 9th✨

🦴 Starting a weightlifting routine can feel intimidating at any age, but it’s especially daunting in later life, and with an osteoporosis or osteopenia diagnosis. There are also countless variations of strength training movements, and it can be hard to know which ones will safely and effectively improve bone density!

We’ve teamed up with the Bone Health & Osteoporosis Foundation to demystify the basic principles of strength training for bone density. Led by Physical Therapist and Professional Yoga Therapist Dr Sarah Avery , and NASM-certified Personal Trainer and Yoga Medicine Therapeutic Specialist Michaela Smith , this session will cover topics including:

🦴 Why certain movements are better than others at increasing bone density

🦴How axial loading promotes better bone density, and how to choose movements that provide this type of stimulus

🦴Why load and impact are crucial for bone health, and how to safely implement them even with osteoporosis

Research shows that resistance training is a safe and effective way to improve bone density, both with or without medication. You’ll leave this session with clear, actionable information on how to start strength training your way to stronger bones!

🖥️ Come connect directly with our team- it’s the perfect opportunity to get clarity on the most optimal ways to support your bone health for the long term! The webinar takes place on ⚡️September 9th, 12 pm ET ⚡️ You can find the link to register in our bio- you’ll be taken to the Bone Health & Osteoporosis Foundation’s website to save your spot.

See you online 🙌

🖥️ If you sit at a desk for long periods of time or do a lot of driving, you most likely experience some tightness or soreness in your shoulders and upper back. While chronic tension can be painful and annoying, in most cases it can be fixed with a little targeted and consistent TLC! You can offset the negative impact of prolonged sitting by switching up your position and injecting small doses of movement into your day. Simple things can work wonders and have a cumulative positive effect: think small things like making sure to get up at 30 minute intervals, going for a quick walk around your office or down the hallway, intentionally grabbing a drink of water, or taking a minute for some simple stretches - more on those below!

🟡 Stretching can help alleviate tension and reset tight muscles into a more relaxed state. “Gently taking muscles through their entire range of motion helps to promote circulation and hydration, and can help restore range of motion - a lovely reset if you find yourself scrunched up at your desk,” says , founder and CEO of Kaari Prehab.

🟡 “Little movement breaks, in general, can be super helpful—a few stretches sprinkled in throughout the day have the added benefit of breaking up the workday and reducing stress, which research has suggested can help reduce soft tissue tension as well,” Tarma adds.

🟡 “Similarly, if muscles get stuck in a semi-contracted or hypertonic state, some simple stretches can act as a sort of neurological reset to “remind” them that it’s also OK to relax.”

⭐ A few simple stretches that you can do seated or standing at your desk are listed in the comments. Even better? It doesn’t need to super specific: just move around in any way that feels good, including some light stretches side to side, or a gentle twisting motion.

✨ Save this post to come back to as a reminder to take little movement and stretching breaks throughout your day!

Let’s move better, together 🙌

💪 An osteoporosis or osteopenia diagnosis is a big deal, and we understand that you may have questions or concerns about whether our program is right for you. If you - or perhaps a parent, aunt, uncle, or grandparent - has recently been diagnosed, you’ll want to attend our live Meet The Experts office hour on August 10th!

🦴Hop on at 12 pm Eastern Time on 8/10 to meet our osteo team and have your questions answered, directly by the experts! We’ll be joined by Osteoporosis Program Director Michaela Smith and Osteoporosis Strength & Conditioning Specialist Ken Rhodes .

🖥️ Come connect directly with our team- it’s the perfect opportunity to get clarity on the most optimal ways to support your bone health for the long term! Our virtual office hour takes place on ⚡️August 10, 12 pm ET ⚡️ You can find the Zoom link in our bio, and join the meeting directly from there.

See you online 🙌

Kaari is proud to be accepted as a member of the International Osteoporosis Foundation! The IOF has been working for years to provide better bone health tools and resources for patients and medical providers alike, and we are delighted to join them to support this mission.

For our osteoporosis community, this upholds and supports our existing mission: to provide the most safe, evidence-based programs, *always* in alignment with the latest research and guidelines.

Do you have questions about how we can help you improve your bone density and manage osteoporosis? Send us a DM or drop a comment below.

Homepage Kaari - mobility, injury prevention and wellness services

🌟 Happy Monday, friends! 🌟

… and welcome to another edition of our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ movement and mobility sequences and techniques with you all.

Since so many of you are loving neck and shoulder tension relief techniques, here’s another one for you to try! No tools needed for this easy upper trapezius release, so you can do it sitting right at your desk or sneak it in between meetings, or even while sitting at a stoplight 😀 Today’s flow will walk you through giving yourself a feel-good massage in this classic area of stress tension.

Let us know how this goes for you if you give it a try! At just over 6 minutes long, this little sequence is a perfect way to break up your desk time this week. Been hitting the weights?

This gentle mobility work will feel AMAZING after an upper body or overhead workout 🏋️ Runners: do you tend to hunch over and scrunch up your shoulders while you hit the trail? This will help work out those kinks 🏃‍♀️ Generally feeling stressed and find your shoulders living up near your ears? Find some ease with this technique.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

Our most popular program, ✨ Strength Training & Yoga for Osteoporosis ✨is starting on JULY 15th 🦴🌟

An osteoporosis diagnosis can be scary, and often comes with conflicting instructions. While this particular advice ⬆️has its place, it lacks context, isn’t entirely accurate, and can leave you feeling helpless in terms of knowing how to build bone density safely, let alone going about your daily life, where you definitely need to lift heavy things like laundry baskets, groceries and grandchildren!

🔷Bone is living tissue, which, along with all the other tissues in our bodies, is constantly adapting based on the ways in which it’s being used and challenged. Bone responds to compressive load, like the extra weight of holding a dumbbell, or the impact of your feet hitting the ground when running or jumping.

🔷This mechanism also works the other way: if there is insufficient load or challenge, our bodies adapt by getting rid of capacity or strength that is perceived as unnecessary: bones lose density when they aren’t loaded. This means that if you have osteoporosis and are looking for ways to improve your bone density, the answer is not to load less; it’s to load MORE, in order to encourage and stimulate those strengthening adaptations.

🔷Luckily, strength training is a very accessible form of movement when it’s a) modified appropriately to match your current level of experience, and b) is instructed by an osteoporosis-informed coach, who understands the risks associated with low bone density!
That means these techniques are 100% suitable even for strength training novices.

🦴 Our next group is starting July 15th…. And if you’re ready for stronger bones, now’s the time for action! Our program is suitable for strength training novices, is instructed by medical professionals, and is safe even with severe osteoporosis 🌟

🔗Use the link in our bio to visit our website, where you can discover all the program features, and read client testimonials to see what kind of results YOU could achieve.

🦴We hope you’ll join us - your best, most active life is right around the corner! Questions or concerns? Drop a comment below, or send us DM, we’re here to help 🌟

🌟FREE OSTEOPOROSIS SEMINAR ON JULY 13TH🌟

🔷 An osteopenia or osteoporosis diagnosis can be overwhelming: you may have received vague or confusing advice about what activities and movements are safe, and are worried about safeguarding your independence and health 🤔

🔷 An osteoporosis-specific yoga and strength training routine can help to improve bone density and posture, develop better balance, and even build confidence to allow you to continue to enjoy the activities you love.

🔷 Improving bone density requires the right stimulus, in the right dose, consistently over time. If you’re wondering how to create an effective and safe routine that will provide the most bone building benefits, this seminar is for you!

Join Osteoporosis Program Director Michaela Smith and Strength & Conditioning Specialist Ken Rhodes to learn :

▪️What constitutes a safe strength training routine after diagnosis 💪

▪️The role yoga can play in your movement repertoire for osteoporosis 🧘

▪️Movements to improve posture 😃

▪️Tips to train better balance 💃

▪️The most effective loading strategies for improving bone density 👍

✨This one hour session will include an introductory overview, a guided practice, and time for Q&A✨

🔗 We’re excited to have you join us for this seminar! If you cannot make the live session, but would like to have access to the seminar, please register using the link in our bio. We will email a recording to everyone signed-up for this session later that day.

Know someone who would benefit from attending this seminar? Be sure to tag them below or let them know 😀

Hope to see you there! 🙌

🌟 Happy Monday, friends! 🌟

… and welcome to another edition of our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ movement and mobility sequences and techniques with you all.

Today’s exercise is all about activating your Transverse Abdominus (also known as the TVA), one of your main deep-core stabilizers. This muscle sets the foundation for good function in the core, which in turn provides crucial support throughout all your movements, and enables efficient function in the limbs.

​Give it a try and let us know how this goes for you! In under 10 minutes, we’ll talk you through how to find and deliberately engage the TVA, and provide an option to challenge your strength there. The TVA acts as a natural “corset” for your low back and abdominal region, so better function here not only enhances core strength but can also prevent and alleviate pesky low back pain.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

✨FREE BONE HEALTH SEMINAR, JULY 13th✨

🦴If you or someone you know has had an osteoporosis or osteopenia diagnosis (or simply wants to take preventative action!), you don’t want to miss our next ✨FREE✨ online seminar!

💪 Improving bone density requires the right stimulus, in the right dose, consistently over time. If you’re wondering how to create an effective and safe routine that will provide the most bone-building benefits, this seminar is for you!
and ! will guide you through learning:

🟠 What constitutes a safe strength training routine after diagnosis

🟠 The role yoga can play in your movement repertoire for osteoporosis

🟠 Movements to improve posture ➡️ avoid compression fractures

🟠Tips to train better balance ➡️ reduce risk of fractures

🟠The most effective loading strategies for improving bone density

This one hour session will include an introductory overview, an optional guided practice, and time for Q&A.

🔗 We’re excited to have you join us! If you cannot make the live session, but would like to have access to the seminar, please register using the link in our bio. We will email a recording to everyone signed up for this session later that day.

Know someone who would benefit from attending this seminar? Be sure to tag them below or let them know 😀

Hope to see you there! 🙌

🦴Posture is significantly affected by our daily movement habits, as well as physical changes that naturally occur as we age. When posture is altered, the loads through the vertebrae are no longer equal, causing a larger percentage of the weight to be directed into just one side of the bone. If the bone has become weaker or more porous, this uneven dispersion of load can result in a fracture ❌

🦴Compression fractures can be painful, debilitating, costly, and lead to a decrease quality of life.

The bodies of the vertebrae- the chunky front part of the bone- tend to be an area that loses density more easily. The vertebral body is also the part that naturally becomes more compressed when we round forward, which is why flexion should be approached with caution, especially when there’s external load involved!

✨ A few posture tips ✨

🔵 Avoid habitually dropping the head forward and rounding the shoulders. This pulls the spine into increased kyphosis of the thoracic spine, otherwise known as a “hump”. Aside from contributing to neck pain, poor breathing efficiency, and decreased overhead range of motion, this postural habit also increases the risk of compression fracture when lifting something.

🔵 Strengthen the posterior chain (back of the body). These muscles give you strength to maintain an upright posture, thereby promoting healthy alignment and reducing the risk of compression fractures.

🔵 Educate yourself about good posture - how we hold our body and strengthen the postural muscles.

⭐Ready to learn how to move safely with your recent osteoporosis diagnosis? Register for our free online seminar on July 13th to learn how. Use the link in bio to get the ball rolling and start your bone health journey 🙌 💪

Questions? Shoot us a DM 😊

🌟 Happy Monday, friends! 🌟
.. and welcome to our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ relaxation techniques with you all.

Today’s moment of zen is research-backed, and uses a science-based technique to reduce stress levels. Specifically, this guided relaxation takes you through diaphragmatic breathing to stimulate the vagus nerve, helping to downshift and rebalance the nervous system. The stressors of daily life can cause us to get stuck in the nervous system’s “sympathetic mode” - the state associated with activity and alertness- and this breathing technique helps shift us into the parasympathetic state, or the rest and digest mode.

We love this technique because it’s accessible, and perfect for winding down after a long and intense day. Try this anytime you’re feeling stressed, or on edge, or just need to hit pause and regroup. 🧠 You can even use it to set a tone of calm productivity before heading off to work.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

🌟FREE OSTEOPOROSIS SEMINAR, JULY 13TH 🌟

🚫Have you been told that you shouldn’t lift anything heavy with osteoporosis? 🤔 Let’s unpack that a little.

🦴 Bone is living tissue, which, along with all the other tissues in our bodies, is constantly adapting based on the ways in which it’s being used and challenged. Muscles get stronger in response to tensile load, i.e. when the tissue is put under tension. Bone specifically responds to ⚡️compressive⚡️load, like the extra weight of holding a dumbbell, or the impact of your feet hitting the ground when running or jumping.

🦴 This mechanism also works the other way: if there is insufficient load or challenge, our bodies adapt by getting rid of strength that is perceived as unnecessary. Muscles lose strength (the ability to resist tension), and bones lose density (the ability to resist compression).

🦴 This means that if you have osteoporosis and are looking for ways to improve your bone density, the answer is not to load less; it’s to load more, in order to encourage and stimulate those strengthening adaptations. Strength training uses tools like weights and resistance bands to add external load on the body. This load stimulates the bones to strengthen in response, and lay down more tissue to meet the demand. This is the process through which we maintain, or ideally, increase bone density 💪

🦴 Luckily, strength training is very accessible when it’s a) modified appropriately to match your current level of experience, and b) is instructed by an osteoporosis-informed coach, who understands the risks associated with low bone density! That means these techniques are 100% suitable even for strength training novices 😃

🦴 Want to learn how to build a safe movement routine that actually *improves* bone density, rather than simply restricting your daily activities? Use the link in our bio to sign up for our free seminar on July 13th!

🌟 Happy Monday, friends! 🌟

… and welcome to another edition of our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ movement and mobility sequences and techniques with you all.
​
Today’s mobility exercise is a myofascial release technique for the outer hip, specifically the gluteus medius. The glute med is kind of a ”superstar” muscle: it’s the main lateral stabilizer of your pelvis, supports the function of the low back in a major way, and contributes to overall lower body coordination. It’s also commonly quite weak in many of us: due to its position and job, it gets worked during side-to-side actions (think tennis, soccer, and pickleball) so unless you’re actively including those movements in your routine, the glute med might be a little deficient! A weak muscle is a tight and cranky muscle, and the glute med is no exception. Since dysfunction here can lead to hip pain, lower back discomfort, knee and ankle problems and even postural issues, it’s well worth it to give your glute med some TLC.

​Give this technique a try and let us know how this goes for you! At just 6 minutes long, this quick release will bring some ease to the gluteus medius. And if you do notice some tenderness, that’s a good sign to incorporate regular care, including both passive mobility AND active strengthening.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

🌟🦴FREE OSTEOPOROSIS SEMINAR, SATURDAY JULY 13 🦴🌟

🦴An osteoporosis or osteopenia diagnosis often comes with the instruction that you shouldn’t “bend over” or “bend forward.” While this advice has its place, it lacks context, isn’t entirely accurate, and can leave you feeling completely helpless about how to perform daily tasks! 😩

🔷When your doctor talks about “bending over”, they’re referring specifically to rounding your spine- a movement called *spinal flexion*. While spinal flexion isn’t inherently bad, those with decreased bone density may want to avoid flexion to reduce the chance of compression fractures. The front of the vertebra is more susceptible to fractures, and bending forward places more pressure on that part of the vertebra. This pressure increases if you’re holding something heavy, and places you at a greater risk for fractures.

🔷However, there is a BIG difference between spinal flexion versus *hinging or squatting movements*, the latter being what our program teaches! Hinging and squatting patterns keep
the spine in a neutral position, and the movement comes from the hips and knees, rather than a rounding of the spine. In addition to keeping the spine safe, these movements also strengthen the muscles around the spine, which in turn helps to provide more support for the bones and maintain better posture- both factors that reduce the risk of compression fractures.

🔷Learning these movements under the guidance of an experienced, osteoporosis-informed coach translates into you using them more naturally throughout your daily life. This, in turn, frees you up to live your life without unnecessary and endless worry about damaging your spine, and improves your bone density in the process, too! 😃

Ready to learn how to move safely with your recent osteoporosis diagnosis? Register for our free online seminar on July 13th to learn how. Use the link in bio to get the ball rolling and start your bone health journey 🙌 💪

🌟 Happy Monday, friends! 🌟

… and welcome to our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ mobility techniques with you all 🙂.

The benefits of incorporating movement and self-care into your day are widely known at this point: reduced stress, less physical tension, better posture and a more even-keeled headspace are all within reach with even just a couple of stretches, a few deep breaths, or a deliberate moment of calm in the middle of a busy day or week.

Ready to dissipate physical tension, reset your mood, and refresh your headspace? Here’s a couple of guidelines to get you started:

🔸You can move in any way that feels good, interesting, or beneficial to YOU. In other words, trust your instincts and go with what feels helpful!

🔸Do you spend a lot of time sitting? If so, try doing movements outside of the seated position: gently arch your spine, roll your shoulders back, lift your chest, circle the hips, point and flex the feet, take your arms behind you and overhead.

🔸 Double bang for your buck: while the movement itself has obvious physical benefits, try also actively *paying attention to how the movements FEEL.* Boom, you’ve done a mindfulness practice! Research shows even a couple of minutes of mindfulness can reduce stress, anxiety, and boost mood, focus, and cognitive function.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

🌟FREE OSTEOPOROSIS SEMINAR JULY 13th🌟

🦴If you or someone you know has had an osteoporosis or osteopenia diagnosis (or simply wants to take smart preventative action), you don’t want to miss our next ✨FREE✨ online seminar, Saturday July 13th at noon ET!
💪 Improving bone density requires the right stimulus, in the right dose, consistently over time. If you’re wondering how to create an effective and safe routine that will provide the most bone-building benefits, this seminar is for you!

and will guide you through:

🟠 What constitutes a safe strength training routine after diagnosis
🟠 The role yoga can play in your movement repertoire for osteoporosis
🟠 Movements to improve posture ➡️ avoid compression fractures
🟠Tips to train better balance ➡️ reduce risk of fractures
🟠The most effective loading strategies for improving bone density

This one hour session will include an introductory overview, an optional guided practice, and time for Q&A.

🔗 We’re excited to have you join us! If you cannot make the live session, but would like to have access to the seminar, please register using the link in our bio. We will email a recording to everyone signed up for this session later that day.

Know someone who would benefit from attending this seminar? Be sure to tag them below or let them know 😀

Hope to see you there! 🙌

🌟 Happy Monday, friends! 🌟

… and welcome to our ongoing mini-series, Mobility Monday! We figured we could make the transition into the week a little sweeter by sharing ✨FREE✨ mobility and mindfulness techniques with you all.

Today’s moment of stretchy chill comes in the form of a classic restorative yoga pose, Legs Up The Wall. It’s a classic for a reason: it down-regulates the nervous system effectively to leave you feeling calm, clear-headed and relaxed- a fantastic and easy option at bedtime to set you up for quality rest, or wind down from a busy holiday weekend for those celebrating Memorial Day! It’s also an amazing way to refresh tired legs and hips, making it a perfect wind-down after any workout, a long day on the trails, or just an active day on your feet.
We love Legs Up The Wall to help promote relaxation, and reduce stress and anxiety. This pose also releases tension in the legs, feet, lower back and hips while calming your nervous system, so it offers some serious bang for your buck in terms of mobility, recovery, and relaxation.

🔗 Use the link in the bio to start! We’ll keep each link up for a limited time until our next Mobility Monday rolls around with a new technique for you 😉

🖥️ Be sure to sign up for our weekly newsletter where we send these videos straight to your inbox, and provide other free resources exclusively for our community 🔗 You can join our newsletter action via the link in our bio!

Have a great week, friends! 🌟

🦴Getting an osteoporosis diagnosis can be a scary and devastating experience. Lori, a recent graduate of our Strength Training & Yoga for Osteoporosis Program, was shocked when she received her DEXA scan results- after all, she had been active her whole life, and worked as a yoga teacher! Initially, she thought she could address the situation on her own, and also tried seeking help from a physical therapist and personal trainer.

🦴Eventually, Lori decided she wanted to seek out more specific guidance, and attended one of our osteoporosis seminars. She was skeptical of the program being online, but liked that program creators are specialized in osteoporosis, and a Doctor of Physical Therapy was involved 👍

🦴Here’s what Lori has to say after completing her 13-week program: “It has empowered me. When I got my diagnosis, my husband moved something (heavy) to the middle shelf in the cupboard at eye level so I wouldn’t need to pick it up... this morning I moved it back to the bottom shelf- I can pick it right from there. Doctors are so cautious, if you do what they tell you, you might as well order your wheelchair! Instead of avoiding movement, I’m now using a 16lb weight vest, and just bought 20 lb weights because my old ones weren’t heavy enough! My posture is better, my core is stronger and holding me in proper form. I feel stronger and more capable. I’m planning to be out of osteoporosis and in osteopenia. I’m so thankful for the program and the amazing people who run this program. I wish I could drop in and meet them in person.”

⭐Are you ready to take control of your bone health? Find out how you can improve posture, reduce risk of falls and fractures, and safeguard your independence by visiting our website, using the Strength Training & Yoga for Osteoporosis link in our bio. We can’t wait to support you on your bone health journey 🙌