I’ve graduated 🙂 to the athletic level of better bones and see that a burst proof ball is recommended. I do have a ball, but does not say burst proof on the box so I’ll assume that it is not. I notice that a lot of the exercises in athletic are the same as in the active level. Will I benefit more from doing those exercises on the ball as opposed to the floor? Could you please explain the benefit and then perhaps I’ll need to get another ball :-/
Thank you so much.

Hi Miriam, Thank you for your kind comment and your very good question. You can perform the Prone M back exercise on a firm bed but you will need to place higher pillows under your pelvis. The concern I have is with a soft bed that as you lift your upper body, the counterpressure through your pelvis will not be taken up by a firm surface. Instead on a soft bed, your pelvis will sink further into the pillow and bed beneath you. This will cause hyperextension of your low back. But I feel that if you place a large firm pillow beneath your pelvis and lower ribs that it should solve the problem. Really depends on your body weight, how soft your bed is, how soft/firm the pillow you use is. Be sure to place the pillow below your breast and that it is big enough that your pubic bone can rest on the bottom of it. I hope you make the most out of your new knees!
All the best to you.
Margaret

Hi Caryl,
Thank you for reaching out to me. I am sorry about your recent T12 compression fracture. As a general rule, you should allow 8 weeks for the compression to heal but the permission to engage in exercise should come from your physician. You may have been told that the first 7 – 10 years into menopause are usually the years in which women will lose the most bone in their lives. It is unfortunate that you did not have a repeat BMD in 2018.

Many clinical studies are showing that short walks and staying active results in better outcomes than spending time in bed or sitting for long periods. Many of my clients have found walking poles help. In case you have not read Brenda’s story I have added the link. http://melioguide.com/osteoporosis-treatment/treat-compression-fracture/

Also, as important is to consider how you move. There is a link in the book to safe modifications but there are some also for free on my site. http://melioguide.com/health-guides/activities-of-daily-living/

Once you have permission to start exercising I encourage you to Start with the Postural exercises, Flexibility and Balance exercises within Exercise for Better Bones before moving onto the Beginner Strength exercises.

Stay safe,
Margaret

Hi Nancy, Thank you for your kind words and your wisdom. I hope that the blogs and the books help not only individuals with osteoporosis but the “medical professionals” who work with individuals with osteoporosis so that they too can feel empowered to make a difference. We do all get there eventually, some of us are more fortunate in the path we are able to/choose to take. I hope you are in control of your journey and that you are enjoying it! Wishing you all the best.
Margaret

Hi Nancy, You are very kind to share your kind words and your wisdom. The “throwing up of hands” is not for lack of caring but rather lack of experience and /or knowledge. I appreciate that it has reached you. Our aim is to empower all individuals including “medical professionals” with the knowledge that much can and should be done. Wishing you all the best,
Margaret

Hi Arun,
Great question. First of all be sure to use an appropriate size pillow. Now that I have taught hundreds of men and women this exercise I have come to realize that some people need larger pillows under their pelvis. Also placement of the pillow is really important. Your pubic bones should be near the bottom of the pillow while your breasts should be just above the pillow. If despite adjustments to pillow size and placement, if you are still challenged you can build your postural muscles with the following exercises located within Exercise for Better Bones:
Neck Press
Neck Lift
Shoulder Press
Shoulder stabilization
Arm Lift Off
Angels in the Snow
Reverse Flys and Bow and Arrow
Also, practicing sitting nd standing tall throughout the day will also reinforce the strength and endurance of your postural muscles. Even though you cannot lift off yet I encourage you to persevere. You can only get stronger by doing so!
All the best.
Margaret