10 Minutes for Bone Strength

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Heel bounces at 2:56! This is a quick practice entirely focused on exercises to maintain bone strength. Safe if you have osteoporosis or osteopenia.
#heelbounces #yogaforosteoporosis #yogaforstrongbones
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A support group for like-minded women from around the globe.
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Curious about working privately with me to develop your own Bone Strengthening Program? I offer 1:1 Coaching sessions and would love to support you in your Strong Bones Journey. Email me at susannah@foreveryogawithsusannah.com for more info.
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Whether you are new to yoga, a seasoned practitioner, in great shape or dealing with physical limitations; you’ve come to the right place. My creative blend of yoga and functional strengthening movement will challenge everyone but is doable for anyone.
MORE YOGA➡️ • 25 Minute Yoga to Incr...
Disclaimer: the movements I offer are designed to address strength, balance and mobility for those with low bone density, but any physical activity can result in injury, so do so at your own risk.

Опубликовано:

5 окт 2024

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Комментарии : 48

@carlaward1026 Год назад

I just found your channel after I had done a video of dr. Fisherman's 12 poses for strong bones. Thank you. This 10-minute video is perfect when I don't have much time for a longer video.

@ForeverYogawithSusannah Год назад

Thanks Carla, I'm glad you found this helpful.

@lreltoews3563 8 месяцев назад

LOVED this 10-minute set. Easy to incorporate into a busy day. And the bits of information you provide along the way 🙏 are also very helpful!

@SusannahJohnston 7 месяцев назад

Glad this is working for you!

@billtutty1787 7 месяцев назад

Loved it thank you Sussanah, just started the Strong Bones Challenge. I am very keen to keep strong, small and European, even though very active for years I have a small amount of Osteoporosis in lower spine.

@SusannahJohnston 7 месяцев назад

Nice! Don't stop moving!!

@Epark58 Год назад

Your workouts are the best! Thank you! I love the farmers walk!

@SusannahJohnston 7 месяцев назад

Thanks! Yes! I just did the farmers walk with grocery bags walking from my car to the house!!

@carolinebrown6589 9 месяцев назад

This is a good one. I Like the quick intensive practices.

@SusannahJohnston 7 месяцев назад

Excellent!

@leilapendl6950 Год назад

Great exercises

@ForeverYogawithSusannah Год назад

Thanks, glad you enjoyed them!

@heatherwebster2459 Год назад

I love how all your videos have a variety of focus and length...Somehow I missed this one earlier.

@ForeverYogawithSusannah Год назад

Thanks for checking this one out Heather. It's pretty good isn't it? I filmed this several years ago.

@deborahhall4848 2 года назад

Love this simple demonstration to increase bone density!👍

@ForeverYogawithSusannah 2 года назад

Thanks! Quick and easy, no excuses right?

@kimbise6705 Год назад

Thank you Susannah! I love working out with you and Ellie

@ForeverYogawithSusannah Год назад

Hi Kim, thanks for working out with Ellie and me!

@susanlehnen593 Год назад

Thank you. Very targeted exercises. Excellent for someone with wobbly joints.

@ForeverYogawithSusannah Год назад

Awesome! I'm glad you found them helpful for your bones and joints!

@annrostock148 3 года назад

THANK YOU, SUSANNAH!

@stefanjanik3560 Год назад

The best way to increase bone density is through progressive resistance training according to the WHO and every other bit of research. Walk with a rucksack, carry shopping home. Squats, dead lifts etc. Add a weight and move through a range of motion and the body learns to compensate by building muscle and bones. Stretching and holding will not increase your bone density. This is typical of yoga, making exaggerated claims about vague heath benefits. Age related sacropenia can be offset by weight lifting. 100% evidenced by science( the thing the yoga teachers did not like at school).

@ForeverYogawithSusannah Год назад

Thank you for your comment, you are correct. I have retitled the video to reflect the actual benefits. All the exercises are strengthening and may stimulate muscle and bone growth, but will not "increase bone density" as I originally claimed in the thumbnail title. More likely result is maintaining the existing level of density if done consistently. Impactful movements such as heel bounces might contribute to increased bone density of the hips.

@jmc8076 Год назад

PubMed: Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss. Yi-Hsueh Lu et al. Top Geriatr Rehabil. 2016 Apr. Abstract: Objective: Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD). Methods: Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes. Outcome measures: Dual-energy x-ray absorptiometric scans. Optional radiographs of hips and spine and bone quality study (7 Tesla). Results: Bone mineral density improved in spine, hips, and femur of the 227 moderately and fully compliant patients. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053), but in 1 cohort, although mean gain in hip BMD was 50%, large individual differences raised the confidence interval and the gain was not significant for total hip (0.000357 g/cm2). No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners. Conclusion: Yoga appears to raise BMD in the spine and the femur safely. You can also search ‘Dr Fishman’s Yoga poses for bone health studies.’ Harvard Health also has article.

@marylouminard5282 5 лет назад

Ok! Good one. It made me move when I didn't feel like it. Now I'm inspired to to another 10 minutes. And who knows after that? Thanks Susannah

@1965stockport 3 года назад

join her facebook group The Strong Bones Challenge

@louiseshaffer3021 2 года назад

Njoyed this work out to begging my new routine.

@carmenchiu8102 2 года назад

First try. Feel good after this session. Thank you!

@flourishgifts 3 года назад

Thanks for this easy to access routine. I found it very helpful

@juliekaine3142 2 года назад

There I was watching tv and up you popped and I just got to it! Great thank you

@ForeverYogawithSusannah 2 года назад

Quick and easy!! Glad you enjoyed this session!

@ljd3766 2 года назад

Brilliant video thank you x

@ForeverYogawithSusannah 2 года назад

Thanks! Glad this worked for you!

@ostrovrealty9168 Год назад

Thank you! Please do kor

@debbiecushing8390 2 года назад

Thank you…..

@labrentdaley8550 2 года назад

#FOREVERYOGA

@antonellamicheli1082 3 года назад

Thanku ..is marching also good for upper arms and body?

@ForeverYogawithSusannah 3 года назад

If you move them!

@SJ-ev6by 2 года назад

Thank you for this video-are these exercised to be done daily or just a few times per week?

@ForeverYogawithSusannah 2 года назад

I do these exercises everyday!

@ramalamadingdong7576 Год назад

Like your bid but I thought twists weren’t allowed with osteoporosis

@ForeverYogawithSusannah Год назад

Thank you! In my experience gentle twists are a GOOD thing to do for osteoporosis (unless you are at very high risk and have been directed by a medical professional to avoid.) Individuals should always make their own best judgements while doing any physical activity.

@catherineyoung6091 2 года назад

🥰

@seohlengtay6011 3 года назад

Hi, is side bending safe for people with osteoporosis in the spine to do

@ForeverYogawithSusannah 3 года назад

Usually yes, but depends on an individual's risk factors. Send me an email at foreversusannah@gmail.com if you have more questions.

@renuroy3888 2 года назад

Thank you so much for this, I actually felt that I could try it. Please may I send you an email for answers to some questions. God bless you and all that you're doing. Renu Roy from Germany.

@ForeverYogawithSusannah 2 года назад

@@renuroy3888 certainly. my email is foreversusannah@gmail.com