Dr. Sherri Betz shares how to approach incorporating safe yoga, pilates, exercise, and physical therapy into your osteoporosis plan and bone-building routine. =>>FREE Stronger Bones Masterclass (Gain Access Now!)=>>FREE 7-Day Osteoporosis Kickstart***Topics Covered3:02 - How Sherri’s developed a passion for helping people with osteoporosis8:50 - What are yoga and pilates?12:07 - What are prerequisites for starting a yoga or pilates practice?13:12 - Can you hinge at the hips without bending at the spine… very important for protecting from fracture.13:58 - If you have back pain, it needs to be addressed before loading your bones.14:07 - How to build a safe exercise routine to avoid fracture (spine and fracture are most vulnerable)14:44 - Spine protection & fall prevention are two most important concepts16:34 - How to challenge yourself with resistance and strength training safely (good form is a must)17:23 - What builds muscle strength also builds bone.17:31 - If you’re doing 20-30 reps of something, you’re building endurance18:51 - One of Sherri’s favorite exercises: heel raises standing on one leg19:35 - Strengthen the thoracic spine helps build bone in the spine20:34 - Difference between the lumbar spine and the thoracic spine25:29 - Distance from hip to rib could be an indicator of lumbar fracture27:01 - Why it’s important to heal properly if you have fractured28:03 - Sinaki study. Exercise is better than kyphoplasty for prevention of future fractures.30:05 - Safe exercise we be doing and which ones we should absolutely avoid30:44 - Yoga favorites: Tree pose, half moon, triangle pose (as long as you don’t let spine round), warrior 3 pose and others32:44 - Yoga poses to avoid: Forward fold, deep twist with excessive assistance with hands, pigeon pose (depends on hip mobility), overpressure, shoulder stand, and plow36:07 - Stenosis vs osteoporosis36:28 - For scoliosis… the schroth technique is helpful.38:21 - Sherri’s favorite Pilates exercises. Single-leg kick, push-ups, side bend, shoulder bridge, leg pull (great for hips and spine), the swan, double leg kick, swimming (pilates)39:56 - Sinaki research. Less fractures in those who do extension work. Greater numbers of fractures in people who practice flexion exercises.40:29 - Water exercises don’t build bone41:13 - Walking is good for maintaining bone health and for longevity and well-being but it doesn’t build bone.41:55 - Strength training builds bone and muscle strength. Endurance exercise for the heart.42:48 - Bone density gains of any amount, even not losing, are a win.44:19 - Where to find Sherri***Resources MentionedFind all resources mentioned and show notes @=>>https://bonecoach.com/yoga-pilates-osteoporosis-with-sherri-betz***What can you do to support your bone health and this podcast?1. Hit the “Subscribe” Button. 2. Leave a review. Thank you! ?3. Tell a friend.CreditsMusic from https://filmmusic.io "Werq" by Kevin MacLeod https://incompetech.com)License: CC BY (http://creativecommons.org/licenses/by/4.0)