Spine Results !!!! that is from doing HEEL DROPS (no meds! ) I do 50 a day. sometimes a couple times. for last year or year and 1/2
RESULT LUMBAR SPINE
L1 - L4 BMD: 0.853 g/cm2
T-Score: - 2.7. (-3.1 in 2021)
Z-Score: - 0.9
Trending: Change from prior in 2021: Increase 5.8%.
(my hips stayed the same and my wrists much worse, but have had terrible hand pain from carpal tunnel so no wonder can rebuild bone with muscle work after surgery! )
Amazing!x
Well done!
Good news.
Sensational! What are heel drops?
you just stand, up a little on your toes and drop both heels to the floor. bang bang bang ... so it jars your spine. I would google it or look on you tube video. If balance an issue have a chair in front of you and hold on to the back!
Melio guide has some information and a video. I hope it works for me too.
melioguide.com/weight-beari...
thanks!!!
Thanks!
That’s great news yogabonnnie! Which heel drops did you do? I looked them up on the net and there were two types. One for strong hips was with one foot on a step with the foot along the step not across and taking the free heel to the ground. and one on the floor, standing on the toes and dropping heels to the ground. Also, how many per day?
I wish you continuing success! 🌻
Just a word of caution, this type of exercise was the probable cause of the grade 3 rupture of my gastrocnemius and soleus lower leg muscles) which has left me with a permanent limp and pain. To be fair I was overdoing it most days and as it occurred during the pandemic did not go to hospital and a year later when I had a scan the muscle was still torn and physio said I should have had a boot for 3 months. Having said that it could also have just been bad luck, early steroid use in my 20s for Stills or just my age. Anyway everyone be careful as it hurts me all the time and affects everything I do plus Enthetitis has joined in and peripheral neuropathy. Gently does it.
I do two heels. and I do about 50 in a row. maybe another time during the day if I think of it. So excited about it and now to get my wrists back. they are BAD. minus 4. 5 probably snap of any day!
That’s a wonderful result for such a simple exercise. I started mine today. My hips and spine have gone into the osteopenia stage but wrists are almost the same as yours so I will have to start to work on them. I guess that means weights. All the best to you and your wrists.
Fantastic, well done! Can you explain what the exercise was exactly....?
I stand up on my toes and drop my heels to the floor. I am barefoot but I dont think it matters. there are some videos on you tube. I dont SMACK them but it jars my spine a bit. not so hard that it hurts your neck. and be sure and keep head in line with spine as best you can!
Well done
Its obviously great to have an improvement but can't say I would be quite so happy with those results if they were mine.
why not? I have had osteoporosis for years and years even before the 8 years of prednisone and having an improvement like this is nothing short of amazing. !
Way to go Bonnie! It is good to see that someone else is using natural methods to maintain health, always better then meds IMO. I was/am doing the same exercise even that I don't have any issue with bone density. In fact my scores are at the same level as 30 year old, with no sign of any changes ( I am 75 btw).
that is GREAT!! I ran marathons until I was 55 and did triathlons into my 70s and still managed to get osteoporosis by the time I was 65 so getting it back towards osteopenia is so wonderful!!! makes me so happy. so glad you have no issues with bone density and appreciate your comment to me!! thanks
I can't run any more ( weak knee), but I still swim and bike. Just feel more alive when I am active; I am sure you understand the feeling. Not sure if it is extra oxygen or endorphins that kick in 😀
Wonderful news!! Well done you - I will start now 🙂
oh that sounds interesting and d good results, but can you explain what a heel drop was is please, and what is going on with your hands, I am have ng same ssues, 3 yrs ago decascan results were low fracture risk, now scan shows high risk, been in pred over 7 Yrs now, down to 4 mgs, which I think have been big influence on bones and everything else that s been happening .c in last year
hi. thanks! I just stand up on toes and drop down heels to the floor. bang. a bit. not so much that it hurts my spine but a bang to jar it! you can use a chair in front to put hands on if balance a problem. I do it about 50 times. every day. you can google or you tube lots of videos.!
Oh thank you
Thank you yogabonnie🤗Do you stand on a step and do it?
Any other exercises we can do for our bones apart from walking or jogging or weights?
🌸x
I don't stand on a step but I stand straight with head tucked in (I have a forward head posture which is not good) . and I dont bang too hard. just up on my toes and cluck on my heels.
I do it barefoot. but you can have shoes if not too cushy!
V good. I did some up and down one step and I felt it in my muscles. And did up on toes and down on the carpet but no clucking.
🌸x
Maybe have a look at this - from the ROS site -
youtu.be/EUbKu27YhlQ?si=JD7...
ROS - also has a load more info/videos
What a lovely lady and Cheryl is a delight to watch. Thanks DL - this is so sensible and thoughtful. I shall incorporate some of these in my yoga practice. Lovely. 👍
Do a lot of those at my weekly Pilates lesson - my main issue is shoulders - so have to adapt some.. but my teacher has seen me through 3 replacement surgeries so she knows what works for me and what doesn’t.
My favourite exercises in Pilates!!! Especially rolling like a ball! I was almost that good once upon a time!!!
Brilliant - is it on the osteoporosis link?
The ROS has a link yes…
Is it an obvious one? Do you think people would find it without being directed there?
Was just going to say, I’ll add it to my post as well… there are a lot of videos .. and not all that easy to find… but might be worth getting it added as well… will ask Fran
That's what I was thinking ...
Between a rock and a hard place :-(
Alendronic Acid
Dexa scan results 
Help/ Advice needed on Biphosphonates
