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Course Introduction and Welcome

• Introduction to Building Better Bones

• Meet Your Instructor

• About Margaret Martin

• Course Objectives

• Copyrighted Material Notice

Fundamentals of Osteoporosis

• Introduction to Definitions and Consequences

• Definitions

• Consequences

• Introduction to Bone Physiology

• Bone Physiology Overview

• Introduction to Testing Bone Density and Quality

• Testing Bone Density and Bone Quality

• Bone Quality and Osteoporosis

• DEXA Guide

• Introduction to Risk Factors

• Risk Factors

• Risk Factors: Medications and Medical Conditions

• Introduction to Effect of Exercise on Bone

• Effect of Exercise on Bone • Part A

• Effect of Exercise on Bone • Part B

• Whole Body Vibration Therapy for Osteoporosis and Bone Density

• High Intensity Whole Body Vibration

• Low Intensity Whole Body Vibration

• Low Intensity Vibration: Q&A Part A

• Low Intensity Vibration: Q&A Part B

• The LIFTMOR Exercise Study

• Introduction to Nutrition for Bone Health

• Nutrition and Bone Health • Part 1

• Nutrition and Bone Health • Part 2

• Nutrition and Bone Health • Part 3

• The Gut Microbiome

• Building a Healthy Microbiome

• How Medications Affect the Microbiome

• Nutrition for Bone Health

• Calcium Supplements for Osteoporosis

• Can Probiotics Stop Bone Loss? [Blog Post]

• Vitamin K2 for Osteoporosis

• Prunes and Osteoporosis

• Diet Plan for Osteoporosis

• Introduction to Pharmaceutical Intervention

• Pharmaceutical Intervention for Professionals

• Pharmaceutical References

• Prolia

• Bisphosphonates

• Hormone Replacement Therapy

Assessment and Senior Fitness Test

• Introduction to Assessment

• Assessment and Senior Fitness Test

• Senior Fitness Test Application • 65 Year Old

• Senior Fitness Test Application • 85 Year Old

Exercise Preparation and Safety Tips

• Introduction to Exercise Safety Tips

• Posture in Standing Exercise

• Posture in Sitting

• Diaphragmatic Breathing

• How to Integrate Deep Abdominal Muscles Into Your Breathing

• Find Your Neutral Pelvic Position

• Find Your Neutral Shoulder Position

• Find Your Neutral Head and Tongue Position

• How to Wrap a Rope Around the Foot

• Safely Using a Physio Ball

• How to Wrap the Theraband

• Body Mechanics Training for Clients

• Diaphragmatic Breathing

Exercise Schedules by Level

• Note on Exercise Schedules

• Beginner 3 Day a Week

• Active 3 Day a Week

• Athletic 3 Day a Week

• Elite 3 Day a Week

• Beginner 6 Day a Week

• Active 6 Day a Week

• Athletic 6 Day a Week

• Elite 6 Day a Week

Fall Prevention

• Introduction to Fall Prevention

• Fullerton Advanced Balance Scale

• Fall Prevention and Balance Testing

• Balance Exercise Application

• How to Choose the Right Balance Exercise

• Foot Positioning Tips

• Foot and Ankle Self-Massage and Stretch

Beginner and Active Balance

• Balance Variations

• Physio Ball Balance Exercise

• Rehabilitative Balance Exercises in Standing Position

• Rehabilitative Balance Exercises Against the Wall

• Beginner Balance Exercises in Standing Position

• Beginner: How to Modify Your Stance

• Active Balance Exercises in Static Position

• Active Balance Exercises with Walking and Turning

• Balance and Fall Prevention Exercise Resources

Posture Analysis Retraining

• Introduction to Posture Analysis Retraining

• Posture Assessment

• Posture Assessment and Cuing

• Flexicurve Demonstration

• Improving Postural Alignment • Tips

• Posture Exercises • Application

• Posture Improvement Resources

Core Exercise Theory

• Introduction to Core Exercise Theory

• Application of Core Exercises Theory • Part A

• Beginner and Active Core Exercises Demonstration • Part B

• Core Exercise Resources

Flexibility Theory and Exercises

• Introduction to Flexibility Theory and Exercises

• Safe and Effective Flexibility Exercises

• Active or Static Stretching

• Quadricep Stretch in Standing

• Quadricep Stretch on Stomach

• Quadricep Stretch on Side

• Calf Stretch

• Lower Hamstring Stretch

• Upper Hamstring Stretch

• Iliopsoas Stretch in Kneeling

• Iliopsoas Stretch in Standing

• Chest Stretch in Doorway

• Ankle Stretch

• Lat Stretch

• Inner Thigh Stretch with Bent Knees

• Inner Thigh Stretch with Straight Knees

• Hip Rotator Stretch

• Spinal Stretch

• Flexibility Exercises Resources

Weight Bearing and Cardiovascular Exercise

• Introduction to Weight Bearing and Cardiovascular

• Weight Bearing Application

• Running and Osteoporosis

• Guide to Nordic Walking

• Weight Bearing Considerations

• Weight Bearing Aerobic Exercises Resources

Contraindicated Exercises

• Contraindicated Exercises

• Ten Exercises to Avoid if You Have Osteoporosis

Vertebral Fracture Management

• Introduction to Vertebral Fracture Management

• Vertebral Fracture Management

• How to Use FRAX

• FRAX Score Interpretation

• How to Treat a Compression Fracture

Beginner and Active Strength Theory

• Strength Training for Beginner and Active Levels

• Beginner Strength Application

Beginner and Active Warmups

• Beginner Energy Tree

• Beginner Curtsey Lunge

• Beginner Marching

• Active Energy Tree

• Active Curtsey Lunge

• Active Marching

• Marching for Beginner and Active • Professional Tip

Beginner Strength Exercises

• Wall and Ball Squats

• Wall and Ball Squats • Professional Tip

• Reverse Fly

• Reverse Lunge Between Chairs

• Horse Stance Vertical

• Bridging

• Bow and Arrow

• Bow and Arrow • Professional Tip

• Alternating Leg Lifts in Prone

• Side Lying Leg Lifts

• Side Lying Leg Lifts • Professional Tip

• Angels in the Snow

• Wall Pushup

• Standing Biceps Curl

• Triceps Extension from the Floor

• Heel Drops

• Modified Heel Drops (Integrated into 8 Brocade)

• Abdominal Activation

Active Strength Exercises

• Chair Squats

• Floor M

• Forward Lunge

• Forward Lunge • Professional Tip

• Horse Stance Horizontal

• Bridging with Weight on Pelvis

• Row with Support

• Hip Raises with Feet on Chair

• Side Lying Leg Lift with Weight

• Pullovers from Floor

• Step Push Up

• Step Push Up • Professional Tip

• Alternating Bicep Curls in Standing

• Triceps Extension

• Step Ups

• Abdominal Activation with Leg Drop

Osteoporosis in Special Populations

• Osteoporosis in Special Populations

Tai Chi

• Tai Chi Theory

• Tai Chi for Osteoporosis Demonstration

Resources You Can Use

• Introduction to Resources

• 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

Course Conclusion

• Conclusion, Thank You and Goodbye