Building Better Bones

Since its launch in 2007, over 12,000 Physical Therapists (Physiotherapists) and Fitness Professionals have completed Building Better Bones. This 2021 edition of Building Better Bones is newly updated with the latest research and developments in bone health. At the end of this course you will have the knowledge you need to help individuals with osteoporosis, osteopenia and low bone density build better bones. [Pr...

Course Introduction and Welcome

Welcome to Building Better Bones. This course is designed for health professionals who treat individuals with osteoporosis, osteopenia or low bone density.

Introduction to Building Better Bones

3 mins

Meet Your Instructor

2 mins

About Margaret Martin

Course Objectives

Fundamentals of Osteoporosis

Introduction to Definitions and Consequences

1 min

Definitions

33 mins

Consequences

12 mins

Introduction to Bone Physiology

1 min

Bone Physiology Overview

14 mins

Introduction to Testing Bone Density and Quality

1 min

Testing Bone Density and Bone Quality

13 mins

Bone Quality and Osteoporosis

DEXA Guide

Introduction to Risk Factors

1 min

Risk Factors

15 mins

Risk Factors: Medications and Medical Conditions

72.6 KB

Introduction to Effect of Exercise on Bone

1 min

Effect of Exercise on Bone • Part A

23 mins

Effect of Exercise on Bone • Part B

25 mins

Whole Body Vibration Therapy for Osteoporosis and Bone Density

High Intensity Whole Body Vibration

20 mins

Low Intensity Whole Body Vibration

52 mins

Low Intensity Vibration: Q&A Part A

46 mins

Low Intensity Vibration: Q&A Part B

40 mins

The LIFTMOR Exercise Study

5 mins

Introduction to Nutrition for Bone Health

1 min

Nutrition and Bone Health • Part 1

26 mins

Nutrition and Bone Health • Part 2

21 mins

Nutrition and Bone Health • Part 3

26 mins

The Gut Microbiome

17 mins

Building a Healthy Microbiome

29 mins

How Medications Affect the Microbiome

23 mins

Nutrition for Bone Health

Calcium Supplements for Osteoporosis

Can Probiotics Stop Bone Loss?

Vitamin K2 for Osteoporosis

Prunes and Osteoporosis

Diet Plan for Osteoporosis

Introduction to Pharmaceutical Intervention

1 min

Pharmaceutical Intervention for Professionals

25 mins

Pharmaceutical References

Prolia

Bisphosphonates

Hormone Replacement Therapy

Assessment and Senior Fitness Test

Introduction to Assessment

1 min

Assessment and Senior Fitness Test

11 mins

Senior Fitness Test Application • 65 Year Old

12 mins

Senior Fitness Test Application • 85 Year Old

9 mins

Exercise Preparation and Safety Tips

Introduction to Exercise Safety Tips

1 min

Posture in Standing Exercise

6 mins

Posture in Sitting

9 mins

Diaphragmatic Breathing

9 mins

How to Integrate Deep Abdominal Muscles Into Your Breathing

9 mins

Find Your Neutral Pelvic Position

9 mins

Find Your Neutral Shoulder Position

11 mins

Find Your Neutral Head and Tongue Position

12 mins

How to Wrap a Rope Around the Foot

1 min

Safely Using a Physio Ball

2 mins

How to Wrap the Theraband

2 mins

Body Mechanics Training for Clients

7 mins

Diaphragmatic Breathing

3 mins

Exercise Schedules by Level

Note on Exercise Schedules

Beginner 3 Day a Week

7.54 MB

Active 3 Day a Week

7.55 MB

Athletic 3 Day a Week

7.55 MB

Elite 3 Day a Week

7.53 MB

Beginner 6 Day a Week

7.64 MB

Active 6 Day a Week

7.68 MB

Athletic 6 Day a Week

7.68 MB

Elite 6 Day a Week

7.64 MB

Fall Prevention

Introduction to Fall Prevention

1 min

Fullerton Advanced Balance Scale

9 mins

Fall Prevention and Balance Testing

20 mins

Balance Exercise Application

3 mins

How to Choose the Right Balance Exercise

7 mins

Foot Positioning Tips

10 mins

Foot and Ankle Self-Massage and Stretch

18 mins

Beginner and Active Balance

Balance Variations

5 mins

Physio Ball Balance Exercise

2 mins

Rehabilitative Balance Exercises in Standing Position

14 mins

Rehabilitative Balance Exercises Against the Wall

6 mins

Beginner Balance Exercises in Standing Position

20 mins

Beginner: How to Modify Your Stance

3 mins

Active Balance Exercises in Static Position

14 mins

Active Balance Exercises with Walking and Turning

13 mins

Balance and Fall Prevention Exercise Resources

Posture Analysis Retraining

Introduction to Posture Analysis Retraining

1 min

Posture Assessment

5 mins

Posture Assessment and Cuing

14 mins

Flexicurve Demonstration

6 mins

Improving Postural Alignment • Tips

11 mins

Posture Exercises • Application

19 mins

Posture Improvement Resources

Core Exercise Theory

Introduction to Core Exercise Theory

1 min

Application of Core Exercises Theory • Part A

6 mins

Beginner and Active Core Exercises Demonstration • Part B

18 mins

Core Exercise Resources

Flexibility Theory and Exercises

Introduction to Flexibility Theory and Exercises

1 min

Safe and Effective Flexibility Exercises

7 mins

Active or Static Stretching

4 mins

Quadricep Stretch in Standing

3 mins

Quadricep Stretch on Stomach

5 mins

Quadricep Stretch on Side

3 mins

Calf Stretch

3 mins

Lower Hamstring Stretch

3 mins

Upper Hamstring Stretch

3 mins

Iliopsoas Stretch in Kneeling

2 mins

Iliopsoas Stretch in Standing

2 mins

Chest Stretch in Doorway

3 mins

Ankle Stretch

2 mins

Lat Stretch

2 mins

Inner Thigh Stretch with Bent Knees

2 mins

Inner Thigh Stretch with Straight Knees

2 mins

Hip Rotator Stretch

3 mins

Spinal Stretch

2 mins

Flexibility Exercises Resources

Weight Bearing and Cardiovascular Exercise

Introduction to Weight Bearing and Cardiovascular

1 min

Weight Bearing Application

2 mins

Running and Osteoporosis

Guide to Nordic Walking

Weight Bearing Considerations

8 mins

Weight Bearing Aerobic Exercises Resources

Contraindicated Exercises

Contraindicated Exercises

5 mins

Ten Exercises to Avoid for Osteoporosis

Vertebral Fracture Management

Introduction to Vertebral Fracture Management

1 min

Vertebral Fracture Management

27 mins

How to Use FRAX

13 mins

FRAX Score Interpretation

How to Treat a Compression Fracture

Beginner and Active Strength Theory

Strength Training for Beginner and Active Levels

12 mins

Beginner Strength Application

7 mins

Beginner and Active Warmups

Beginner Energy Tree

3 mins

Beginner Curtsey Lunge

3 mins

Beginner Marching

3 mins

Active Energy Tree

3 mins

Active Curtsey Lunge

2 mins

Active Marching

2 mins

Marching for Beginner and Active • Professional Tip

2 mins

Beginner Strength Exercises

Wall and Ball Squats

6 mins

Wall and Ball Squats • Professional Tip

2 mins

Reverse Fly

4 mins

Reverse Lunge Between Chairs

6 mins

Horse Stance Vertical

6 mins

Bridging

6 mins

Bow and Arrow

4 mins

Bow and Arrow • Professional Tip

2 mins

Alternating Leg Lifts in Prone

8 mins

Side Lying Leg Lifts

10 mins

Side Lying Leg Lifts • Professional Tip

2 mins

Angels in the Snow

6 mins

Wall Pushup

12 mins

Standing Biceps Curl

4 mins

Triceps Extension from the Floor

5 mins

Heel Drops

5 mins

Modified Heel Drops (Integrated into 8 Brocade)

6 mins

Abdominal Activation

9 mins

Active Strength Exercises

Chair Squats

5 mins

Floor M

4 mins

Forward Lunge

5 mins

Forward Lunge • Professional Tip

4 mins

Horse Stance Horizontal

5 mins

Bridging with Weight on Pelvis

5 mins

Row with Support

4 mins

Hip Raises with Feet on Chair

4 mins

Side Lying Leg Lift with Weight

7 mins

Pullovers from Floor

4 mins

Step Push Up

4 mins

Step Push Up • Professional Tip

2 mins

Alternating Bicep Curls in Standing

4 mins

Triceps Extension

5 mins

Step Ups

5 mins

Abdominal Activation with Leg Drop

5 mins

Osteoporosis in Special Populations

Osteoporosis in Special Populations

18 mins

Tai Chi

Tai Chi Theory

8 mins

Tai Chi for Osteoporosis Demonstration

11 mins

Resources You Can Use

Introduction to Resources

1 min

Recommended Resources

Osteoporosis Exercise Programs

Postural Improvement

Balance and Fall Prevention Exercises

Weight Bearing Aerobic Exercises

Flexibility Exercise Routines

Yoga and Osteoporosis

Core Exercise Program

Activities of Daily Living Guide

417 KB

Course Conclusion

Conclusion, Thank You and Goodbye

1 min

Table of contents

Fundamentals of Osteoporosis

Exercise Preparation and Safety Tips

Exercise Schedules by Level

Fall Prevention

Beginner and Active Balance

Posture Analysis Retraining

Flexibility Theory and Exercises

Weight Bearing and Cardiovascular Exercise

Beginner and Active Warmups

Beginner Strength Exercises

Active Strength Exercises

Resources You Can Use