Can't go to the gym for exercise...want exercise tips at home?

Hello, I am a furloughed Physical Therapist that specializes in Pelvic Physical Therapy, osteoporosis and back safe exercises. I would be happy to answer your questions about exercising at home.

[Mark_ABH]

Hi Melissa, Very sorry to hear you've been furloughed. I really appreciate you offering your advice here on the forum!

[HeronNS]

There are often questions about safe movement with OP on here. Could you share the simple instructions on how to reach the floor? Our physiotherapist at an osteoporosis workshop I went to said to move as though you're about to sit down. That seems to alter the centre of balance and spare stress on the knees, and I do this when I feed my cats, etc. In fact after four years it's second nature. But when I tried to find instructions on the internet they were so complicated I threw up my hands in despair.

[Hidden in reply to HeronNS]

That’s a great question and I’m so happy that you have been able make this second nature!

To clarify, you are asking how to pick up an item from the floor, Not how to get on and off the floor?

I can certainly, write down instructions for you and if possible in this forum, I can give you a demonstration. Would that be helpful?

[HeronNS in reply to Hidden]

Yes, it's how to pick an item up from or set down on the floor without bending foward. A couple of years ago someone posted a video of someone doing this - a bit fast, but it showed the correct motion. It was probably on the original (British) bone health forum. But of course these things get lost eventually. I don't personally need the instructions, but it would be fabulous to have a link to a simple description to share with others. I feel what I'm saying is not wholly clear!

[Hidden in reply to HeronNS]

I will work on demo and written instructions and post. I usually teach 2 ways to lift from the floor. One way for light items such as a pet bowl and the other for heavier items that require two hands. I’ll share both 😊

[Hidden in reply to HeronNS]

Thank you for making this request. It can be confusing to explain.

A video and written instructions have been completed and are being edited. Hope to have them available soon. Stay tuned.

[GMOI in reply to HeronNS]

My thoracic spine is compromised from 6 compression fractures, which occurred from improper lifting. My PT instructed me to squat to lower body to lift an item up, or use the “golfers approach” which is a hip hinge with one leg extended behind you to lower body in a forward position to lift a small item. I’ve been programmed mental to use these strategies but must admit I do need assistance this days to maintain balance and sometimes to return to full upright stance.

[karmel in reply to HeronNS]

Are you able to do a golfer's lift? I do this for picking up lightweight stuff off the floor, from dishwasher and anywhere really where I have got the room to extend my leg out.

It would be a great help if Melissa could load up some exercises for us on here.

[HeronNS in reply to karmel]

What is a golfer's lift?

[karmel in reply to HeronNS]

Stand by the side of a table, place one of your hands on the table top to steady yourself as you balance on either leg as you lean down to touch the floor with a bent knee, the other leg is extended to the back of you. In England it is called the golfer's lift as this is what golfers do when they place the golf ball on the green. I asked the physio how I could lift an item of the floor and she told me to do this. I will see if I can attach a picture if my description isn't very clear. I've just googled golfer's lift and there are pics of how to do it Heron.

[HeronNS in reply to karmel]

I assume the table is optional? I'm actually quite healthy and active, I adopted the new way of reaching the floor as a proactive way to avoid potential for future injury. Sure there are others on here who will find your suggestion helpful. Thanks.

[karmel in reply to HeronNS]

The table is def. optional. Just didn't want anyone (not meaning you) who followed my instructions to lose their balance if they weren't holding on to something when balancing on one leg and reaching down to the floor. Sometimes I need to hold on to something and sometimes I don't when I am doing the golfer's lift - I guess it depends on what you are lifting

[Lolalee]

Thst would be nice if you can give us some exercises to do to keep

Our bodies moving during this lockdown. I usually walk so a lot of sitting has made me so terribly stiff. Especially neck back and hips .

[Mark_ABH]

I hope everyone can check out some of the resources we have on the American Bone Health website about exercise and physical activity. These are based on our experts' recommendations and are designed to minimize risk of broken bones for folks with osteoporosis! americanbonehealth.org/exer...

[wellness1]

That's very kind of you. Could you please describe the movements and positions that should be avoided? What exercises increase the risk of spinal compression fracture? It would be helpful if you could give guidance on spinal flexion, rotation and rolling. Thanks very much.

[Hidden in reply to wellness1]

This is a simple request with a not so simple answer. We are working giving basic awareness precautions and also with regular activities.

Do it right is a great resource and place to start.

americanbonehealth.org/wp-c...

[Lolalee]

What exercises would you suggest for osteoporosis in the spine and hip

[Hidden in reply to Lolalee]

Lolalee, video of gentle "Good Morning" stretches to counterbalance stiffness from sleeping. It is being edited and we hope to have it available soon. We will also look are more exercise videos in the future.

Have you seen the exercises for balance?

americanbonehealth.org/wp-c...