Building Better Bones
by
Margaret Martin, Physical Therapist
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Exercise Preparation and Safety Tips
Exercise Preparation and Safety Tips
Introduction to Exercise Safety Tips
1 min
Preview
Posture in Standing Exercise
6 mins
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Posture in Sitting
9 mins
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Diaphragmatic Breathing
9 mins
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How to Integrate Deep Abdominal Muscles Into Your Breathing
9 mins
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Find Your Neutral Pelvic Position
9 mins
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Find Your Neutral Shoulder Position
11 mins
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Find Your Neutral Head and Tongue Position
12 mins
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How to Wrap a Rope Around the Foot
1 min
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Safely Using a Physio Ball
2 mins
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How to Wrap the Theraband
2 mins
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Set and Reps Explained
4 mins
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Body Mechanics Training for Clients
7 mins
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Diaphragmatic Breathing
3 mins
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How to Do a Squat
2 mins
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How to Put Weight Through Your Wrists
2 mins
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Table of contents
Building Better Bones
by
Margaret Martin, Physical Therapist
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Course Introduction and Welcome
Course Introduction and Welcome
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Introduction to Building Better Bones
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Introduction to Building Better Bones
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Meet Your Instructor
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Meet Your Instructor
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About Margaret Martin
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About Margaret Martin
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Course Objectives
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Course Objectives
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Fundamentals of Osteoporosis
Fundamentals of Osteoporosis
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Introduction to Definitions and Consequences
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Introduction to Definitions and Consequences
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Definitions
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Definitions
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Consequences
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Consequences
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Introduction to Bone Physiology
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Introduction to Bone Physiology
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Bone Physiology Overview
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Bone Physiology Overview
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Introduction to Testing Bone Density and Quality
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Introduction to Testing Bone Density and Quality
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Testing Bone Density and Bone Quality
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Testing Bone Density and Bone Quality
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Bone Quality and Osteoporosis
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Bone Quality and Osteoporosis
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DEXA Guide
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DEXA Guide
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Introduction to Risk Factors
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Introduction to Risk Factors
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Risk Factors
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Risk Factors
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Risk Factors: Medications and Medical Conditions
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Risk Factors: Medications and Medical Conditions
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Introduction to Effect of Exercise on Bone
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Introduction to Effect of Exercise on Bone
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Effect of Exercise on Bone • Part A
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Effect of Exercise on Bone • Part A
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Effect of Exercise on Bone • Part B
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Effect of Exercise on Bone • Part B
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Whole Body Vibration Therapy for Osteoporosis and Bone Density
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Whole Body Vibration Therapy for Osteoporosis and Bone Density
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High Intensity Whole Body Vibration
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High Intensity Whole Body Vibration
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Low Intensity Whole Body Vibration
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Low Intensity Whole Body Vibration
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Low Intensity Vibration: Q&A Part A
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Low Intensity Vibration: Q&A Part A
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Low Intensity Vibration: Q&A Part B
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Low Intensity Vibration: Q&A Part B
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The LIFTMOR Exercise Study
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The LIFTMOR Exercise Study
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Introduction to Nutrition for Bone Health
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Introduction to Nutrition for Bone Health
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Nutrition and Bone Health • Part 1
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Nutrition and Bone Health • Part 1
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Nutrition and Bone Health • Part 2
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Nutrition and Bone Health • Part 2
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Nutrition and Bone Health • Part 3
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Nutrition and Bone Health • Part 3
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Nutrition and Bone Health • Part A
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Nutrition and Bone Health • Part A
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Nutrition and Bone Health • Part B
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Nutrition and Bone Health • Part B
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The Gut Microbiome
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The Gut Microbiome
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Building a Healthy Microbiome
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Building a Healthy Microbiome
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How Medications Affect the Microbiome
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How Medications Affect the Microbiome
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Nutrition for Bone Health
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Nutrition for Bone Health
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Calcium Supplements for Osteoporosis
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Calcium Supplements for Osteoporosis
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Can Probiotics Stop Bone Loss?
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Can Probiotics Stop Bone Loss?
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Vitamin K2 for Osteoporosis
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Vitamin K2 for Osteoporosis
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Prunes and Osteoporosis
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Prunes and Osteoporosis
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Diet Plan for Osteoporosis
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Diet Plan for Osteoporosis
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Introduction to Pharmaceutical Intervention
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Introduction to Pharmaceutical Intervention
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Pharmaceutical Intervention for Professionals
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Pharmaceutical Intervention for Professionals
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Pharmaceutical References
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Pharmaceutical References
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Prolia
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Prolia
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Bisphosphonates
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Bisphosphonates
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Hormone Replacement Therapy
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Hormone Replacement Therapy
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Assessment and Senior Fitness Test
Assessment and Senior Fitness Test
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Introduction to Assessment
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Introduction to Assessment
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Assessment and Senior Fitness Test
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Assessment and Senior Fitness Test
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Senior Fitness Test Application • 65 Year Old
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Senior Fitness Test Application • 65 Year Old
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Senior Fitness Test Application • 85 Year Old
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Senior Fitness Test Application • 85 Year Old
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Exercise Preparation and Safety Tips
Exercise Preparation and Safety Tips
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Introduction to Exercise Safety Tips
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Introduction to Exercise Safety Tips
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Posture in Standing Exercise
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Posture in Standing Exercise
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Posture in Sitting
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Posture in Sitting
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Diaphragmatic Breathing
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Diaphragmatic Breathing
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How to Integrate Deep Abdominal Muscles Into Your Breathing
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How to Integrate Deep Abdominal Muscles Into Your Breathing
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Find Your Neutral Pelvic Position
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Find Your Neutral Pelvic Position
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Find Your Neutral Shoulder Position
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Find Your Neutral Shoulder Position
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Find Your Neutral Head and Tongue Position
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Find Your Neutral Head and Tongue Position
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How to Wrap a Rope Around the Foot
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How to Wrap a Rope Around the Foot
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Safely Using a Physio Ball
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Safely Using a Physio Ball
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How to Wrap the Theraband
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How to Wrap the Theraband
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Set and Reps Explained
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Set and Reps Explained
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Body Mechanics Training for Clients
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Body Mechanics Training for Clients
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Diaphragmatic Breathing
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Diaphragmatic Breathing
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How to Do a Squat
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How to Do a Squat
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How to Put Weight Through Your Wrists
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How to Put Weight Through Your Wrists
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Exercise Schedules by Level
Exercise Schedules by Level
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Note on Exercise Schedules
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Note on Exercise Schedules
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Beginner 3 Day a Week
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Beginner 3 Day a Week
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Active 3 Day a Week
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Active 3 Day a Week
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Athletic 3 Day a Week
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Athletic 3 Day a Week
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Elite 3 Day a Week
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Elite 3 Day a Week
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Beginner 6 Day a Week
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Beginner 6 Day a Week
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Active 6 Day a Week
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Active 6 Day a Week
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Athletic 6 Day a Week
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Athletic 6 Day a Week
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Elite 6 Day a Week
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Elite 6 Day a Week
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Fall Prevention
Fall Prevention
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Introduction to Fall Prevention
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Introduction to Fall Prevention
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Fullerton Advanced Balance Scale
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Fullerton Advanced Balance Scale
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Fall Prevention and Balance Testing
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Fall Prevention and Balance Testing
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Balance Exercise Application
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Balance Exercise Application
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How to Choose the Right Balance Exercise
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How to Choose the Right Balance Exercise
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Foot Positioning Tips
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Foot Positioning Tips
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Foot and Ankle Self-Massage and Stretch
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Foot and Ankle Self-Massage and Stretch
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Beginner and Active Balance
Beginner and Active Balance
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Balance Variations
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Balance Variations
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Physio Ball Balance Exercise
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Physio Ball Balance Exercise
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Rehabilitative Balance Exercises in Standing Position
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Rehabilitative Balance Exercises in Standing Position
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Rehabilitative Balance Exercises Against the Wall
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Rehabilitative Balance Exercises Against the Wall
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Beginner Balance Exercises in Standing Position
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Beginner Balance Exercises in Standing Position
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Beginner: How to Modify Your Stance
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Beginner: How to Modify Your Stance
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Active Balance Exercises in Static Position
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Active Balance Exercises in Static Position
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Active Balance Exercises with Walking and Turning
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Active Balance Exercises with Walking and Turning
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Balance and Fall Prevention Exercise Resources
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Balance and Fall Prevention Exercise Resources
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Posture Analysis Retraining
Posture Analysis Retraining
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Introduction to Posture Analysis Retraining
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Introduction to Posture Analysis Retraining
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Posture Assessment
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Posture Assessment
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Posture Assessment and Cuing
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Posture Assessment and Cuing
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Flexicurve Demonstration
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Flexicurve Demonstration
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Improving Postural Alignment • Tips
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Improving Postural Alignment • Tips
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Posture Exercises • Application
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Posture Exercises • Application
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Posture Improvement Resources
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Posture Improvement Resources
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Core Exercise Theory
Core Exercise Theory
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Introduction to Core Exercise Theory
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Introduction to Core Exercise Theory
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Application of Core Exercises Theory • Part A
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Application of Core Exercises Theory • Part A
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Beginner and Active Core Exercises Demonstration • Part B
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Beginner and Active Core Exercises Demonstration • Part B
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Core Exercise Resources
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Core Exercise Resources
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Flexibility Theory and Exercises
Flexibility Theory and Exercises
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Introduction to Flexibility Theory and Exercises
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Introduction to Flexibility Theory and Exercises
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Safe and Effective Flexibility Exercises
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Safe and Effective Flexibility Exercises
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Active or Static Stretching
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Active or Static Stretching
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Quadricep Stretch in Standing
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Quadricep Stretch in Standing
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Quadricep Stretch on Stomach
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Quadricep Stretch on Stomach
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Quadricep Stretch on Side
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Quadricep Stretch on Side
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Calf Stretch
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Calf Stretch
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Lower Hamstring Stretch
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Lower Hamstring Stretch
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Upper Hamstring Stretch
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Upper Hamstring Stretch
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Iliopsoas Stretch in Kneeling
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Iliopsoas Stretch in Kneeling
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Iliopsoas Stretch in Standing
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Iliopsoas Stretch in Standing
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Chest Stretch in Doorway
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Chest Stretch in Doorway
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Ankle Stretch
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Ankle Stretch
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Lat Stretch
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Lat Stretch
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Inner Thigh Stretch with Bent Knees
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Inner Thigh Stretch with Bent Knees
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Inner Thigh Stretch with Straight Knees
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Inner Thigh Stretch with Straight Knees
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Hip Rotator Stretch
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Hip Rotator Stretch
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Spinal Stretch
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Spinal Stretch
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Flexibility Exercises Resources
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Flexibility Exercises Resources
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Weight Bearing and Cardiovascular Exercise
Weight Bearing and Cardiovascular Exercise
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Introduction to Weight Bearing and Cardiovascular
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Introduction to Weight Bearing and Cardiovascular
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Weight Bearing Application
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Weight Bearing Application
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Running and Osteoporosis
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Running and Osteoporosis
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Guide to Nordic Walking
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Guide to Nordic Walking
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Weight Bearing Considerations
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Weight Bearing Considerations
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Weight Bearing Aerobic Exercises Resources
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Weight Bearing Aerobic Exercises Resources
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Alternative Approaches
Alternative Approaches
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Alternative Approaches to Bone Building
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Alternative Approaches to Bone Building
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Contraindicated Exercises
Contraindicated Exercises
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Contraindicated Exercises
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Contraindicated Exercises
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Ten Exercises to Avoid for Osteoporosis
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Ten Exercises to Avoid for Osteoporosis
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Vertebral Fracture Management
Vertebral Fracture Management
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Introduction to Vertebral Fracture Management
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Introduction to Vertebral Fracture Management
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Vertebral Fracture Management
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Vertebral Fracture Management
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How to Use FRAX
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How to Use FRAX
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FRAX Score Interpretation
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FRAX Score Interpretation
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How to Treat a Compression Fracture
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How to Treat a Compression Fracture
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Beginner and Active Strength Theory
Beginner and Active Strength Theory
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Strength Training for Beginner and Active Levels
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Strength Training for Beginner and Active Levels
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Beginner Strength Application
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Beginner Strength Application
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Beginner and Active Warmups
Beginner and Active Warmups
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Beginner Energy Tree
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Beginner Energy Tree
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Beginner Curtsey Lunge
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Beginner Curtsey Lunge
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Beginner Marching
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Beginner Marching
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Active Energy Tree
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Active Energy Tree
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Active Curtsey Lunge
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Active Curtsey Lunge
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Active Marching
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Active Marching
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Marching for Beginner and Active • Professional Tip
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Marching for Beginner and Active • Professional Tip
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Beginner Strength Exercises
Beginner Strength Exercises
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Wall and Ball Squats
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Wall and Ball Squats
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Wall and Ball Squats • Professional Tip
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Wall and Ball Squats • Professional Tip
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Reverse Fly
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Reverse Fly
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Reverse Lunge Between Chairs
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Reverse Lunge Between Chairs
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Horse Stance Vertical
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Horse Stance Vertical
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Bridging
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Bridging
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Bow and Arrow
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Bow and Arrow
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Bow and Arrow • Professional Tip
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Bow and Arrow • Professional Tip
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Alternating Leg Lifts in Prone
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Alternating Leg Lifts in Prone
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Side Lying Leg Lifts
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Side Lying Leg Lifts
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Side Lying Leg Lifts • Professional Tip
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Side Lying Leg Lifts • Professional Tip
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Angels in the Snow
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Angels in the Snow
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Wall Pushup
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Wall Pushup
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Standing Biceps Curl
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Standing Biceps Curl
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Triceps Extension from the Floor
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Triceps Extension from the Floor
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Heel Drops
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Heel Drops
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Modified Heel Drops (Integrated into 8 Brocade)
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Modified Heel Drops (Integrated into 8 Brocade)
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Abdominal Activation
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Abdominal Activation
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Active Strength Exercises
Active Strength Exercises
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Chair Squats
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Chair Squats
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Floor M
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Floor M
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Forward Lunge
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Forward Lunge
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Forward Lunge • Professional Tip
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Forward Lunge • Professional Tip
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Horse Stance Horizontal
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Horse Stance Horizontal
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Bridging with Weight on Pelvis
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Bridging with Weight on Pelvis
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Row with Support
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Row with Support
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Hip Raises with Feet on Chair
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Hip Raises with Feet on Chair
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Side Lying Leg Lift with Weight
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Side Lying Leg Lift with Weight
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Pullovers from Floor
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Pullovers from Floor
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Step Push Up
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Step Push Up
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Step Push Up • Professional Tip
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Step Push Up • Professional Tip
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Alternating Bicep Curls in Standing
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Alternating Bicep Curls in Standing
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Triceps Extension
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Triceps Extension
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Step Ups
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Step Ups
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Abdominal Activation with Leg Drop
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Abdominal Activation with Leg Drop
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Osteoporosis in Special Populations
Osteoporosis in Special Populations
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Osteoporosis in Special Populations
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Osteoporosis in Special Populations
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Tai Chi
Tai Chi
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Tai Chi Theory
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Tai Chi Theory
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Tai Chi for Osteoporosis Demonstration
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Tai Chi for Osteoporosis Demonstration
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Resources You Can Use
Resources You Can Use
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Introduction to Resources
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Introduction to Resources
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Recommended Resources
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Recommended Resources
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Osteoporosis Exercise Programs
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Osteoporosis Exercise Programs
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Postural Improvement
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Postural Improvement
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Balance and Fall Prevention Exercises
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Balance and Fall Prevention Exercises
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Weight Bearing Aerobic Exercises
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Weight Bearing Aerobic Exercises
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Flexibility Exercise Routines
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Flexibility Exercise Routines
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Yoga and Osteoporosis
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Yoga and Osteoporosis
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Core Exercise Program
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Core Exercise Program
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Activities of Daily Living Guide
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Activities of Daily Living Guide
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Course Conclusion
Course Conclusion
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Conclusion, Thank You and Goodbye
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Conclusion, Thank You and Goodbye
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