Quickly BUILD BONE Density With This Scientifically Proven Method

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Creator of The Pain Fix Protocol
Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients since 2006, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation.
Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance.
References:
1. Ruan XY, Jin FY, Liu YL, Peng ZL, Sun YG. Effects of vibration therapy on bone mineral density in postmenopausal women with osteoporosis. Chin Med J (Engl). 2008 Jul 5;121(13):1155-8. PMID: 18710630.
Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

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27 июл 2024

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Комментарии : 73

@carmengauthier2241 2 года назад

I really appreciate that you share the "why" of doing a particular movement (which shows me you have done your research, not just passing on superficial info you've gleaned from the internet) and that you share info for people like me (nearly 68 years old) who already have the physical issue (not just providing info on how to prevent). I have followed your suggestions for a multitude of physical difficulties and found all of them to be effective. I also appreciate your suggestions for which equipment works best and why. Thank you for so generously sharing your competent guidance.

@painfixprotocol 2 года назад

Thank you for your kind words, Carmen. I am so glad to hear that these videos have been helpful for you.

@mariaramos5026 2 года назад

Another GREAT video, Yoni.....thank you so much!!

@painfixprotocol 2 года назад

Thanks for your kind words, Maria. Glad you enjoyed it!

@teria.epperly 2 года назад

I'm thrilled at the timing of this video. Thank you, Yoni (again!). This is exactly what I need to take my bone density exercises to the next level. I bought the Personal Power Plate (P3) in May, 2021. I've been doing a set of bone density exercises from an earlier video you created last year, using my P3. My recent DEXA scan showed a slight improvement in my lower back (from -1.8 to -1.5) only 1 year since my previous scan. My Dr. and I were happy with the results and he wants me to bring more load-bearing exercises to the mix. I want to do those exercises on my P3. This new video will give me that combination. I just ordered the ankle weights. I have a few questions: 1. Setting speed. You talked about the Power Plate MOVE settings in the video. My understanding is my P3 has one speed (35Hz) with a LOW or HIGH setting. Is the LOW setting 2MM and the HIGH setting 4MM? 2. Repetitions. You mentioned doing 2 sets of the 5 exercises, correct? 3. Frequency. How many times per week would you recommend repeating the exercise set? Two? Three? I agree with Carmen's statement: "...I have followed your suggestions for a multitude of physical difficulties and found all of them to be effective..." The list of suggestions I'm following is long and growing. Thank you, thank you, for sharing your knowledge with us.

@painfixprotocol 2 года назад

That's awesome Teri! Good movement in the right direction and rapidly approaching normal levels of bone density - CONGRATS! 1. You're right. The Personal PowerPlate is 35Hz only. The Low setting is 2mm of amplitude and High is 4mm 2. Yes. What you're looking for is 10-15 minutes TOTAL time of muscular effort + exposure to vibration 3. 3-5 times per week appears to be optimal I'm so glad to hear the videos are helping you!

@marlysbenitah 2 года назад

Thank you so much for this video. It was perfect timing as I had just asked some questions yesterday on your previous video & this video answer them. :-)

@painfixprotocol 2 года назад

So glad it helped, Marlys!

@marlysbenitah 2 года назад

@@painfixprotocol Does it matter if I use low or high amplitude?

@presouz5 Год назад

God bless you thank you for putting up this video. I’ve looked everywhere and I never found you until I actually did a search out of RU-vid with a power plate and I found you I appreciate it now my power plate is about 10 years old. I bought it for fibromyalgia and lymph drainage. So I really wasn’t using it for bone building, but now that I’ve been diagnosed with osteopenia, I definitely need to do it for Bone. But with my power plate be in 10+ years old I don’t know how to figure out the amplitude. I guess I’m gonna have to email the company. Thank you again. 😊

@painfixprotocol Год назад

Thank you, presouz! I'm so glad the video was helpful for you!

@alicegoldmankiselik1413 2 года назад

Would you consider creating a video of you doing the complete routine we can follow along with with text reminders of key points.

@painfixprotocol 4 месяца назад

Great suggestion. Thanks, Alice!

@barbarajones1252 2 года назад

Such a fantastic video! As a senior I surely hope to be able to buy a power plate someday! Way too expensive for me. But I know I’m losing bone density and muscle mass😔

@marianamolina7565 2 года назад

Don't worry . Use the weights, walk, go up and down stairs, and do the great excercises in the video even without the plate and you wil be super good .

@Al-pr7gq 3 месяца назад

I love you!

@painfixprotocol 3 месяца назад

Thanks so much!!!

@whodafukarweetribe Год назад

I got my answers thanks

@painfixprotocol Год назад

Glad to hear it, Dale!

@janiceolch9301 5 месяцев назад

I've just discovered your videos on RU-vid and am finding them to be very helpful. Thank you. Does this power plate workout for osteoporosis take the place of vibration-free resistance training, in your experience, or do you recommend to your clients with osteoporosis that they do osteoporosis focused resistance training in addition to using the power plate?

@painfixprotocol 5 месяцев назад

Great question! The answer is no. Both strategies have demonstrated the ability to increase bone density and what I like to do is layer in as many evidence-based strategies as person can reasonably handle to move them in the direction of their goal.

@francapanizza9041 2 года назад

Hi,all this can work without platform too?thank you,John!!!😊☀🌼

@painfixprotocol 2 года назад

Good question, Franca. Absolutely, weight bearing exercise has been shown to very help for building bone density. The reason I recommend vibration is because it enhances the effect & speeds the process up significantly.

@francapanizza9041 2 года назад

@@painfixprotocol tomorrow morning I have the test x density of the bones...thanks Yoni!!!☀☀☀

@presouz5 Год назад

Your resist spinal upright with the backpack in the weights, is that a good bone building exercise for the neck? My neck is the weakest point on my DEXA. Thank you so much 😊

@painfixprotocol Год назад

The reverse backpack exercise won't do much for the neck. However this video talks all about neck & upper back strengthening: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_AFMc8zwdYw.html

@lynnwilliams5432 11 месяцев назад

I have ankle weights 2 lbs and 5 lbs

@painfixprotocol 11 месяцев назад

Great! Those will be very helpful!

@luiseschmid7960 2 года назад

I have DDD bone on bone, can I use the powerPlate.

@susantaylor5475 3 месяца назад

Dr. Whitten I discovered you after purchasing a Power Plate a few weeks ago. I'm wondering how this series of exercises compares to the one your previously presented from the Rwand study. Do you feel these are more effective, adhering to 10-15 minutes 3-5 times a week? Is there somewhere to view the scientific backing? I think the Rwand study also incorporated impact. Might one do heel drops or jumps on the Power Plate? Thanks for all of the great info.

@painfixprotocol 3 месяца назад

Great question, Susan! Yes, using the same schedule and settings, I feel that this series of exercises is superior. I don't have a study to support that but it makes sense in light of the SAID principle (specific adaptation to imposed demand). Directly challenging the anti-gravity muscles against resistance would encourage to lay down bone density in the spine. Impact was not a part of that study.

@susantaylor5475 3 месяца назад

@@painfixprotocol Thanks so much, Dr. Whitten. I'm particularly interested in the possibility of increasing bone density in the femoral neck. That seems to be the harder area to improve. Do you feel this series of exercises would be beneficial there? I guess we had better put you to work developing a protocol for that :-) Sorry. I guess impact was part of the LIFTMOR trial. Thanks again. I'm enjoying your videos.

@lynnwilliams5432 11 месяцев назад

Can’t weight bear but sit with broken femur and anterior hip replacement. I’ve been siting with legs only on plate not standing. Ok you think?

@painfixprotocol 11 месяцев назад

Unfortunately, in a non-weight bearing position, the vibration isn't going to do very much.

@brendalowe3975 9 месяцев назад

I've been researching WBV for osteoporosis and twice I've read if one has had a skull fracture or head injury at any time, don't use it. What's your opinion and research saying about this? Thank you!

@painfixprotocol 9 месяцев назад

Good question! I have never seen any research on skull fracture and WBV. In these instances, clinicians will typically err on the side of caution. On a related topic, this study found some interesting results using WBV after TBI - www.ncbi.nlm.nih.gov/pmc/articles/PMC9022659/

@marlysbenitah Год назад

Will this osteoporosis workout do even more is I use high amplitude which I have on my old Power Plate?

@painfixprotocol Год назад

Good question, Marly. There's not enough evidence right now to answer that question. Which is why I tend to err on the side of caution and use the lower amplitude setting with most people.

@rosannamagarelli3352 Год назад

HI Dr Yoni, I watched a different video by you with different exercises. You said in that video that the workouts with the power plate should be no longer than 15 mins or it works against building bone. . but if all these exercises are done twice (as you recommend in this video - won't that be longer than 15 mins? How are we calculating the 15 mins? Are we counting the ON and OFF times or just the ON times in the 15 mins? Another question - I have the Personal Power Plate - we don't have speed or setting options on this plate. Are the settings on this plate as effective as the more expensive plates? What is the recommended weight I should put in the backpack? DO you recommend ankle weights while doing all of the exercises on the power plate. Does that help even more with bone density? I see below people are asking about bone density exercises verses muscle strengthening exercises on the plate. How are those exercises different and how long should those workouts be? You say below 50mins total on the plate per week? Again, are we just counting in the 50 mins the actual time on the plate and NOT the one minute rest period OFF the plate? The workouts on the PP app are longer than these times you are giving. The last thing I want to do is make my situation worse. I am relatively strong and only have one hip in osteo pedia - so it would be great to reverse this and I think you can help me dr Yoni! I look forward to your answers! Thank you so much! Rosanna

@rosannamagarelli3352 Год назад

Can I get a reply please dr yoni.

@painfixprotocol Год назад

Only time that you are exposed to vibration counts toward the 15 minutes (on max daily training time). OFF (rest) does not count toward that time. The Personal Plate is a fine option, it's much lighter and easier to move around. That unit is preset to vibrate at 35Hz at either 30 or 60 second intervals which is great because the rest periods are sort "baked in". The weight will vary from one individual to the next depending on size, fitness level and comfort. The general rule is to use a weight that you can control (as evidenced by maintaining proper technique throughout the exercise). Using ankle weights increases demand on the leg muscles which will put more stress on the bones. But, whether this appropriate for an individual will depend on many factors. From all the available research, it seems that the structure of the workout is the main differentiating factor between a pure strength or bone-density-oriented workout. When optimizing for bone density sets should be 30-60 seconds and be immediately followed by an equal amount of rest time. Total "ON" time (time that you're exposed to vibration) should not exceed 10-15 minutes in a given day. And it should not exceed 45-50 minutes/week. I hope that helps

@rosannamagarelli3352 Год назад

Hi Thank you! When you say the session to focus on muscles is different - what is different abut a session focused on muscles and one focused on Bones? If we have bone density issues how much of each type of exercises (bone density vrs muscular strength) should we be doing each week. And is the TOTAL amount ON the machine (50 mins) including bone and muscular exercises? And do you still have to do the one minute of rest off the machine for the muscular exercises? I want to get your device for posture too!

@kathyc9335 Год назад

can we get a reference to the study showing increase bone density.

@painfixprotocol Год назад

Thank you for asking Kathy! For more information about the benefits of Whole Body Vibration go here: painfixprotocol.com/fast-track-your-fitness/ All references are listed at the bottom of the page.

@bluesky-tu3cp Год назад

Can you please suggest a cheaper vibration plate eg what about Reviber Fusion Vibration Plate Exerciser - will it be just as good

@painfixprotocol Год назад

Great question, blue sky! Many of the less expensive vibration units - like the Reviber Fusion - are centrally-pivoting machines (which may be helpful for balance training, but not much else). But, if you email my customer support team, they can make a recommendation for you - support@painfixprotocol.com

@DARRELLDIAL Год назад

We are extremely interested in the bone density plan. We absolutely love your great videos and want to support what you do. I have a question, if we want to build bone density and need to be on 60 sec. and off 60 sec., for 10 minutes 5 times a week. Then how can we do the 15 minutes for other plans to build strength and etc??? Do we have to do those on and off at 60 secs?? thanks Darrell

@vinny6016 Год назад

My question exactly. Hope it is answered.

@painfixprotocol Год назад

Thanks for the support, Darrell! If you are optimizing for bone density - the maximum vibration time in a week is 45-50 minutes. So, if you want to do 15 minute strength sessions - they need to be wrapped into the total time. And individual sets must be kept to a max time of 60 seconds and followed by a 60 second rest (where you're not exposed to vibration). Three of those sessions / week, on non-consecutive days, would fit nicely into a bone density protocol. Does that make sense?

@painfixprotocol Год назад

Just answered, Vinny. I hope that helps to clarify.

@vinny6016 Год назад

@@painfixprotocol Thanks. little confused but will try to figure it out.😆

@rosannamagarelli3352 Год назад

@@painfixprotocol I was hoping to get clarity on this question also. How to measure the 50 minutes on the plate weekly? Measure ONLY the actual time on the plate and NOT the rest periods, for example? And when to do the strenghtening workouts as opposed to the bone density workouts and what is the difference? And is 15minutes the total workout time per session weather it is for Bone Density or Muscles?

@ericzepp1741 3 месяца назад

Can you use a kettlebell in place of a backpack and hold in front, maintaining correct posture?m

@painfixprotocol 3 месяца назад

Sure thing, Eric! Holding an upright posture using a front squat or goblet squat position is very challenging for the uprighting muscles.

@ericzepp1741 3 месяца назад

Thank you! Plus you get a little bicep work while you’re at it. 😀@@painfixprotocol

@susangage2954 2 года назад

As more and more info about EMFs comes out, I would worry about the effects the power plate has on my body electrically. I do have osteoporosis, but due to the absurd cost of the power plate & its possible harmful EMF effects, I think I'd be better off doing those same exercises on just the plain floor.

@painfixprotocol 2 года назад

Weight bearing exercise will certainly help your bone density. Adding WBV to weight bearing exercise simply amplifies the process. But we should never lose sight of the most important thing - which is finding a strategy that the individual will perform on a regular & consistent basis.

@lijmanderson1955 2 года назад

do I benefit doing this without the exercise plate

@painfixprotocol 2 года назад

Absolutely! Weight bearing exercise has been shown to improve bone density. One of the reason I'm such a such of Whole Body Vibration with weight bearing exercise is because the combination of the two amplifies the process.

@maryturcin6297 2 года назад

Would this be beneficial for a person over 80?

@painfixprotocol 2 года назад

Great question Mary! There's more and more evidence coming out about the benefits of Whole Body Vibration specifically for older people. This study from 2020 showed a significant improvement among frail elderly subjects with 4 months of training using whole body vibration. pubmed.ncbi.nlm.nih.gov/32145279/

@jdecarlo49 Год назад

2:26 this is working for me. Is this done every day? Or 3 x a week?

@painfixprotocol Год назад

JD According to the available research, 3-5 x a week (with a total vibration time of about 45-50 minutes for the week) seems to be the upper limit.

@gailhunt1538 2 года назад

Will the exercises hope to build bone density without the power plate? Not something I can afford

@painfixprotocol 2 года назад

Good question Gail. The answer is YES! Weight bearing exercise has been shown to improve bone density. Adding Whole Body Vibration to weight bearing exercise simply amplifies the process.

@dianedavey9185 2 года назад

I really appreciate your videos and I am trying to reverse my osteoporosis. I have done strength training and other exercise for years but have still been diagnosed with osteoporosis. It doesn’t help that I am thin. I can’t take natural bone supplements as they all contain kelp or other sea vegetables which I have to avoid as they contain iodine which I have been advised to avoid as I have Hashimoto’s. I can’t afford to buy the vibration platform so would appreciate any other exercise ideas. Thank you!

@painfixprotocol Год назад

Properly-applied, progressive resistance training is extremely effective for building bone density. This whole workout can be done without vibration.

@riyaraj4902 3 месяца назад

Is this help me if i am 21 year old osteopinia girl patient

@painfixprotocol 3 месяца назад

It's a great way to build bone density. But at 21 you have lots of options available to you, proper nutrition, sun exposure and progressive strength training with compound exercises are all going to be important.

@riyaraj4902 3 месяца назад

Sir l just recover from kidney diseases so I can't do strength training. I got osteopina due to steroid of my kidney treatment . This machine help me or not .

@riyaraj4902 3 месяца назад

@@painfixprotocol sir I just recover from kidney diseases and I don't I am not able to perfom any strength training and I got osteopenia due to steroid for my treatment. My doctor gave me Biophoaphate but after it dose not help my pain . So can this power playe help me or not

@painfixprotocol 3 месяца назад

@@riyaraj4902 Hard to say without much more information. WBV stresses the musculoskeletal system in much the same way the strength training does. It would be best for you to check with your doctor.