ROS exercises/Margaret Martin’s Exercises for ... - Bone Health

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ROS exercises/Margaret Martin’s Exercises for Better Bones

Justme13 profile image
13 Replies

Hello

I’ve been going to gym and doing exercises designed by gym staff and also using ROS handouts on exercise for 2 years.

I have already bought MM book on Yoga.

Was planning on buying MM book on Exercises for Better Bones.

Does anyone use both? As I’m not a beginner was wondering if it was still worth buying for the more advanced exercises.

Anyone recommend it ?

Thanks.

13 Replies
Nanaedake profile image
Nanaedake

Yes, I've used both books and they've been helpful. I've adapted yoga to make it safe for me and I use the exercises from the Better bones book to improve muscle tone. I've got pretty good at lots of the exercises and if I can't get to classes or the gym, I can do them at home on my own. I'm generally a lot fitter and stronger than I was.

Justme13 profile image
Justme13 in reply to Nanaedake

Thanks Nanaedake. I do find the yoga book helpful. Only problem is that I don’t know what poses will be introduced in advance, and sometimes only realise after class when I check book and online certain ones should be avoided.

Did you ever use ROS exercises? MM’s book looks more comprehensive, but I think there are some contradictions. Perhaps MM is better than ROS?

Might still be worth buying for the elite sections.

Nanaedake profile image
Nanaedake in reply to Justme13

I don't find the ROS advice on exercise very helpful. It's very timid and if you're still youngish I'm not sure it's really very relevant. I found the Canadian Osteoporosis Society videos more helpful as they guide exercises for different levels of Osteoporosis for different age groups as does MM. For me, I've always been an active person, have great heart and lung function so I need to be able to increase what I'm doing, albeit slowly. I wish we had proper bone instructors in the NHS. The emphasis is all on drugs.

In terms of yoga, the thing I avoid is bending forwards. And any forced or extreme twisting. So I don't use force (my arm) to increase a twist. I don't force my legs to reach the floor with a twist but use a block. I never do a roll. I keep my back flat rather than bending my head forwards or down toward the floor. I bend my knees when rising from a flat back position. I use blocks so that I keep my arms higher to avoid bending my back during sun salutation. I only ever do one type of child's pose and that is with legs separated to allow belly to fall downwards and not put any force on my back with arms fully extended forwards. I use a block to lift my for head up a little. If I feel any discomfort I change a pose I only ever do pigeon pose lying on my back with leg crossed over above me. If the teacher introduces a new pose, I watch and think about it. I might do one of my own poses I know is safe until I've checked it out. So I don't always follow the class.

I kind of figure that at some point my back is probably going to let me down whatever I do so I may as well enjoy being active as much as I can now, get outdoors, jog a little and enjoy joining in with classes I might not be able to do in future. When, God forbid, I'm stuck in my wheelchair I'll have no regrets.

Justme13 profile image
Justme13 in reply to Nanaedake

Thanks Nanaedake. Yes,I do most of that too for yoga. Adaptations to child pose, blocks etc. I’m not happy with seated twist, so will do something else. She introduced boat last week, which I know now is contraindicated, but plank has similar effect, so will do that. Saw on line the warriors need to be adapted too. Think 3 is ok!

Like you, apart from OP, I seem to be quite fit. I’m doing deadlifts, leg press etc at gym. I do all my mat work at home - plank, back extension etc. I do Shabam, jogging, walking and a little running.

In fact, recently told by a doctor I was stronger than her!

I have also managed to get an appointment with a physio, against protocol, as I sent an email asking for advice, detailing all I was doing, and mentioning MM’s book. 5 week wait though!

Yes, pity nhs only does drugs.

I’ve got a dexa this week. Dreading it, as I know I’ll get hassle to do drugs.

karmel profile image
karmel in reply to Nanaedake

I think if is shameful that in the UK there are no classes geared up specifically for people with op. Some of the classes that are supposed to be geared for "seniors" or those with op have exercises that are not suited and they (the instructors) do not know what exercises you should or should not do. The two physiotherapists I saw told me to bend over and touch my toes and I refused to do so and I told one of them I don't want a compression fracture they didn't ask me to do it again.

karmel profile image
karmel

I have MM's Exercises for Better Bones and I think it is very comprehensive and a good guide for exercises for op. I put on my tablet her Yoga, which isn't as comprehensive as the BB. I had done a lot of fitness before I had op and found ROS's exercises not very advanced. I have found some good youtube's exercises for op; Michelle Kenway and Bob and Brad are just two. I have built up my own fitness routine that I follow at home.

Nanaedake profile image
Nanaedake in reply to karmel

That sounds interesting. I'll have a look at those.

Justme13 profile image
Justme13 in reply to karmel

Thanks Karmel. I’ve watched Bob and Brad. Will check out Michelle Kenway. Yes, ROS basic. Good idea designing your own programme. I had a gym program designed through Gp referral, but contact knew nothing about op.

Do you use the ROS guidelines of, I think, 2-3 times a week for impact, strength, resistance etc. ? I was doing over 2 hours at gym, then split it into 1 hour at home and 1 hour at gym. Plus impact. Jumping too. It says non consecutive days. Hoping the physio can help with designing a programme that is more streamlined!

karmel profile image
karmel in reply to Justme13

I understand that you should do balancing exercises (balancing on alternate legs) for 20 mins every day - I aim to do that and then every other day I do weights - must admit I don't always do weights every other day but I do do the balancing. I find it a lot easier doing my routine at home rather than at a gym, because I can focus more.

Justme13 profile image
Justme13 in reply to karmel

Yes, I do one leg standing........need to do more often though. Didn’t know about 20 minutes. The tree yoga pose is the same I think.

karmel profile image
karmel in reply to Justme13

My physio told me to stand with one foot in front of the other - so your feet are in a line, with eyes open and then eyes closed, then on balance pad eyes open then eyes closed for 1 minutes each exercise. Do the balance exercises in your bare feet apparently this makes all the little bones in your feet work (all 26 of them) work - and boy do I mean work (well for me it is).

Nanaedake profile image
Nanaedake in reply to karmel

I read one suggestion to do balancing while doing things like brushing teeth to remind yourself to do them every day.

Fruitandnutcase profile image
Fruitandnutcase in reply to Nanaedake

I balance on one leg when I clean my teeth, every time it buzzes to change to another section of my mouth I change legs. Sometimes I do squats instead.

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