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Improve bone density and strength without medication?
Osteoporosis & Bone Health | Last Active: Jun 6 11:28am | Replies (177)Comment receiving replies
I have never heard about the bone coach program nor the yoga for osteoporosis by Fishman. Could you please tell me where I could get more information about both. Thanks!
Replies to "I have never heard about the bone coach program nor the yoga for osteoporosis by Fishman...."
Hi @susanjane77, just Google "!2 Poses vs Osteoporosis" Dr. Lauren Fishman and you'll find his video with a discussion of his study plus other adaptations.
My doctor also suggested I get a mini trampoline (rebounder) to improve bone density in my hips. I've added rebounding to Dr. Fishman's yoga routines. I sent away to his office for a DVD of the second series of 12 poses.
If you want to take a look at rebounding, Earth and Owl has many good videos. You can also Google Earth and Owl rebounding videos to see if rebounding interests you..
Hi susanjane77, the Bone Coach program is here:
https://bonecoach.com
I purchased the "no coach" option because it is cheaper, and I figured I could handle the details by myself. It took much more time than I realized (I am still working) and since the program access is for life (no time cut-off), I will pursue it when I retire later this year. Much of the program is based on finding the right thing for you to do, depending on your history and how you are losing bone mass. He walks you through which tests are important, what the tests are, how to find good doctors you can work with. It looked like a good amount of the program is based on scientific evidenced results.
The other is a 15 minute video available for free on YouTube:
and there is a 2 year research study that supports the results. When looking at fully-documented patients following the daily yoga regime, is not a large study (~14-27 participants), and there are caveats and limitations to the study. However, if you can participate in the specific poses in the short daily practice, it can help your balance which can reduce falls. From the article: "Yoga poses were selected specifically to produce torque and bending of the proximal femur, compression of the pelvis, and twisting of the lumbar vertebral bodies. The choice was determined because these are the most common sites of osteoporotic fractures and the anatomical regions measured by the DXA scan." I myself hadn't done much yoga but after 2 months of 6-7 times per week, I felt I had really improved my general ability to do these 12 poses, as well as my general flexibility.
I have attached 2 documents if you want more information: The study article that was published by Fishman and his co-authors; and a pdf with single pictures of each pose (there are more poses in the pdf as well, but these are for a class they have offered in the past).
If you would rather read a webpage, the published article is here: https://journals.lww.com/topicsingeriatricrehabilitation/fulltext/2016/04000/twelve_minute_daily_yoga_regimen_reverses.3.aspx
There is also a book that I haven't read yet that looks like it explains a lot more about the yoga practices:
Yoga for Osteoporosis: The Complete Guide 1st Edition
by Loren Fishman MD (Author), Ellen Saltonstall MD (Author)
I will be investigating traditional medications at some point because I don't see how I can avoid them in the future.
Twelve_Minute_Daily_Yoga_Regimen_Reverses (Twelve_Minute_Daily_Yoga_Regimen_Reverses.3.pdf)
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Search Fishman Yoga. Lots of entries in YouTube.
Goggle Bone Coach.
I am new here and not allowed to post the links. Sorry.