♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And we are the most famous physical therapist
on the internet.
- In our opinion, of course, Bob.
- Today we're going to talk about 10 exercises
to never do with osteoporosis,
especially if you have severe osteoporosis.
- Sure Bob, you bet.
- So kind of a softening of the bones.
I think people know what it is, right?
- Yeah, plus you at risk for a fracture.
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- Yeah.
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- Right. - but they can also be used,
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- Oh, yes. - For sitting
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- Podcasts too Bob.
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Yeah.
One of the biggest concerns with osteoporosis is
that you can get a compression fracture of the spine.
- Right.
- And a compression fracture happens when you move
into this position, especially
with weight bearing or, you know, with added weight.
- Right.
So if there's an impact, obviously increases
that risk much more.
So we want to avoid the-
- The jar through the spine.
- And Bob, by we know from working with a number
of patients over the years, compression fractures
in the spine are painful and they don't go away quickly.
- No, they don't.
And they're very, I mean,
I've seen people literally just bend over like this
and get it that way.
- Exactly.
- So it doesn't take much.
That's why you really want to learn good body mechanics
when you, when you're, have osteoporosis.
- And we should mention, typically this is older people
and it affects women more than men
because of the the change
with their hormones at the menopause.
So I would say people
in their 60s really gotta start thinking about this
and older, of course.
- I'm sure your health professional
is probably bringing it up to you.
Cause they try to monitor that fairly closely.
- Right, and there's a test they can do
with the actual number
to see what level you're at.
We actually have a video on that
and I gave all the details on that.
- Sure.
All right, number one, you shouldn't be doing toe touche.
Well you shouldn't be doing these anyway.
But a lot of people do it for stretching
and it's just not good for your back anyway.
So you certainly don't want to be doing those
and you don't want to be doing it like-
- Oh.
- Like lying down like this.
You don't want to be going this way either.
- Yeah, some of these traditional therapists
call it traditional old fashioned strategies
that they thought were good at one time,
there's much better ways to-
- It'd be the same with sit-ups.
We'll call them rounding out
and putting pressure on the back the same time.
So those two are both ones that you want to avoid,
even if you don't have osteoporosis.
- We don't want you to doing it.
- So watch your rounded back with any stretches
or there's a lot of yoga poses that you can't be doing.
I'm sorry,
you can't be doing ones that are where you're bending
or you can't be doing the ones
where you're badly twisting either.
- Particularly going to end range
or really pushing the stretch hard.
That just puts more and more stress,
especially if you flex and rotate at the same time.
- And they fold,
I don't know what they all call it like the fold.
- Brad, the comments are going to be coming.
- I know, but you're rounding out.
And if you have osteopetrosis,
you shouldn't be doing that.
I there's also the side bend triangle
where they go like this.
I'm sure I'm a screwing it up, but you know,
you're compressing on one side
of the back really, really badly.
- Right.
- Now this one, Brad, are you sure I get it right now.
This is it?
- Yeah.
- This is it.
- I used to, we used to do it a lot in karate.
I called it the pretzel.
- Now again, I'm bent and I'm twisting
and it's called the Lord of the Fishes.
- Oh, that's the name of it?
- The Lord of the Fishes.
- Yeah.
- Wow, what a name, isn't it?
So you, I don't want to be doing that one.
- Good Lord.
- You don't.
You want to be careful with jumping now.
There's been some recent studies that show
that actually can help your osteoporosis by creating bone,
you know, well thought.
- Right.
But that's controlled.
- Yeah.
- Jumping, you know, I had a course
with actually do that in classes with older people.
- Oh really?
- But they're typically holding onto something
and they start out like that.
- Oh, like that?
- So they're not doing this.
- Sure.
- It's just.
- Awesome.
So you don't want to be doing a jump rope
or jumping jacks.
It's just too much impact.
- Don't jump off the end of a back
of a pickup truck for some of those older farmers.
- Yeah.
- That's a good way to pop it.
- Number six running,
you should choose speed walking instead.
You know how to do that, Brad?
- Speed walk?
- Yeah.
- No.
But I did a race once
where you kind of always could keep up to me.
I was running a seven minute pace and he could walk there.
I couldn't believe it.
- Wow, yeah.
- So professional.
- Anyways.
- Next number seven.
You want to avoid sports
which involve a high risk of falling.
So, you know, skiing, no matter how good you are,
you may fall, ice skating, rollerblading.
You know, these are things I'm sorry, as you get older,
you're going to have to avoid
because you get a compression fracture,
you're not going to be happy.
- Right.
- So, this is not really a sport per se, you know,
but snow will be-
- Recreationally.
Snowmobiling.
And like Brad said, this suspension has gotten much better
but you're often rounded out and you're.
- Yeah.
- Particularly the person on the back, if you're a rider
and someone in front, and maybe someone in the front
and they're a little younger
and like to give you a little scare.
- Sure.
- The back of the snow belt is much more compressive,
more bouncy than the front.
And if they want to do a jump just to scare you.
And when that thing lands, I know-
- It sounds like something that you did.
- I did.
Yeah.
And you probably wonder, oh, what happened to my wife?
- No, this was when I was younger.
It was good thing.
Good thing, (indistinct) at my mom either.
- Next one is golf,
which I was kind of surprised a little bit
because you can kind of modify your swing
but they had three case studies
of women that got compression fractures mid swing.
- Really?
- Yeah.
So you gotta be careful.
- I didn't think you'd bring that up.
Cause you're an avid golfer.
- I know, I know.
- He's serious about that one.
- And tennis is the same thing.
You know,
you're putting some weight and you're twisting again.
I think you can do a modified version of these.
- Sure.
- But you'd have to learn how to do that.
So you have to move your pelvis
when you're moving your back basically.
- It is kind of a double-edged sword
because as you get older, you want to stay active.
- Active right.
- But if you got osteopetrosis,
keep those considerations in mind and dampen things down
so they're not so aggressive and,
or find another activity that you know, basically.
- Yeah.
I think, you know, what would also be bad is a bowling.
- Oh yeah.
- You're bending over.
- We're not gonna have any fun when you know.
- I know, I know. - We get osteopetrosis.
But no, there's.
- Biking could be bad too
unless you make sure you're upright when you're biking.
You don't want to be rounded out.
- Yeah.
- It's not a lot of pressure cause you (indistinct).
- They've got some of those nice bikes.
So it's old fashioned.
- Recliner to it once too.
- Oh, the recumbent?
- Recumbent.
They're not reclining.
- Wait until they get a recliner bike that-
- Yeah, that'd be good.
- All right.
Brad and I can fix about anything.
- Except for-
- A broken heart.
- Right.
- Well, this is in the area of the heart, Bob.
The heart is very close
to the spine in the thoracic area.
So we could put this in the chapter.
- No, forget it. Thanks for watching.
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