Building Better Bones
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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

Balance and Fall Prevention Exercises

I published a video-based comprehensive balance exercise program to supplement Exercise for Better Bones. The program is called Balance and Fall Prevention Exercises and is available on Amazon Prime and Vimeo on Demand.