Video Overview
In this video I show you a little-known osteoporosis exercise for the hip that I unearthed during my research and that I do often to keep my bones strong. The “Heel Lift and Jump”, as I call it, has been studied by Dr. Bassey and published in the Journal of Bone and Mineral Research to increase bone density of the hipbone and has great overall bone building benefits.
I break the exercise down for you into three levels: the beginner Heel Lift, the intermediate One Step Jump, and the advanced Two Step Jump. Also be sure to check out the Densercise System for more exercise like this.
And if you haven’t yet, give the Densercise eBook a try.
I created the Densercise eBook System to help you:
- Get on the road to reversing osteoporosis and osteopenia
- Regain youthful vigor
- Avoid prescription drugs and their side effects
- Improve flexibility and increase strength
- Tone your muscles to achieve a youthful look
- Build and maintain “Super Youthful” Strong Bones
What makes the Densercise eBook System special is that it only takes 15 minutes a day three times a week to get the results you’ve been looking for.
Try my simple, yet incredibly effective Densercise eBook System risk free. If you’re not completely satisfied with it, simply contact Save Our Bones within 60 days of purchase for a 100% refund, no questions asked.
Stay strong and healthy!
Thank you for the video. Should the exercise be done in bare feet?
Are there any exercises for the spine?
no video on heel exercises
HI, The video shows best when using Internet Explorer and Real Player, Free download. For those with VIDEO problems, slow internet, etc. It would be very useful to show several still photos with accompanying TEXT explaining the exercises. I am doing the HIP exercises every day and am looking forward to the SPINE exercises. Are they coming soon??? Thanks. Skippyrosa
Thank you so much for the demo of the exercise to build the hip bones. I have been walking for half an hour everyday and was wondering if there were any exercises that were eswpecially good for bones-I will do the new one six days a week.
Vivien, will the exercise work as well with athletic shoes? I have weak ankle so would prefer not to be barefoot. Also have heel spur in same foot, but not real painful.
very good imformation for bome loss
Thaank yiu
Hi Vivian
Thanks so much for the exercise program on osteoporsis, I shall do it faithfully to strengthen my old bones. I am an active senior
{84 yrs old) who does a lot of exercises including line dancing. If you come up with some more good tips, please let me hear from you.
Again thanks a bunch.
Hi Vivian
I enjoyed your program very much. Thanks so much for helping people with osteoporsis.
I shall use the Natural Bone Building
guide faithfully and hope it strenghtens my bones. I am a very active senior (84 yrs old)and hope to continue for many years if I can remain healthy. Thanks loads for being concerned about people suffering with osteoporsis.
i caroleenjoyed the video i will do the exercises today
thank you for sharing this exercise. I was diagnosed with osteoporosis at the age of 40 and I am now 62. Its getting worse and I have never been able to find any good exercises. I just happened to get this in my email somehow. I am going to get your book and try to do the beginners exercise. Only problem is my knees aren’t too good so I may only be able to do the beginners exercise
Thanks Viv! This is great. I love your website and all of your ideas! I an so happy I found this site. I read all of your emails
Dear Vivian,
I have had two total hip replacements so cannot do these exercises. Please inform me as to what I can do for the other bones in my body. I imagine that walking may be the only thing that I can do for the leg bones??
Connie
I have osteoporosis and would like to do your exercises.What can you suggest, as I have had 50-70% of the torn menesces removed on the outside of my knees, and spinal stretching (Vax-D)to relieve the pressure on my compacted spine. The jumping seems like it would be counter productive for both areas and yet I realize the importance of impact exercise. Would a rebounder help? Any advice would be appreciated. Thanks from Texas.
Pls include me in your updates. My sister gave me your book.
Re the exercise, isn’t the advance level bad for the knees?
Vivian, these exercises are simple and effective. Last year I got kicked by my horse and the impact broke my tibia bone requiring a plate and screws. I have had p.t. for six months but because of being immobile for the initial 12 weeks and the body’s healing process, I experienced ligament pain in my foot. It was 10 months since the accident when I saw your video on these exercises. With my surgeon’s blessings I started the jumps and have been jumping (in the sunshine when I can) everyday (50 times). I have experienced a strength in my foot as well as no more ligament pain! I’m sold. My sister has constant foot pain and I’ve forwarded this video to her. It is a blessing! Can’t wait for my next bone density test in December. I’ll keep you posted. Thank you for your wealth of information. Have a great day everyone. Veronica
Hello Vivian, thank for the video, i tryed to
watch but it pause a lot for a lenght of time
could’nt watch. Thanks
Hi Vivian,
This exercise is very helpful. It’s not difficult to get started with level one and probably within several weeks I can graduate to level three. Your instructions were very easy to understand. What is most helpful is knowing exactly what this exercise does (strengthens hips) and its easy to incorporate into a busy day since you do not need special equipment of clothes to just take an exercise break. It would be very helpful if you could introduce your “saveourbones” fans to these type of videos from time to time. Thank you!
Thanks for showing me this new excercise. I do jumping everyday. I already been jumping for 25 years. I feel great. And now I am 76 and I am still Jumping. Thanks again.
This looks great. I’ve been doing Tai Chi walking and will add this to my exercise regimen. Thank you!
Kay
I like the exercises and am going to start doing them tomorrow. I have Osteopinia and have had a presc. filled for Boniva but am scared to take it, so I am not going to. I have ordered your book and have not read it yet but this is the way I am going to go. No medicine. The book came while I have been out of town but I am going to get started reading it.
Thanks Vivian! My husband and I own a landscaping business so I get lots of exercise and I stretch every morning. I’ve seen this video and started doing it but forgot over time. Thanks for sending it again. I’ll add it to my routine.
Many of us don’t have high speed internet, and therfore can’t view the DVDs. We’d like the exercises in a format we could print out. They are so useful that way! Please give us something!!
Thanks,
ro************@***il.com
Love the heel jump. very sensible and really works the legs too. thank you
The video does not start.
the video wont open — go figure! help!
Thank you for the exercise video, I can’t wait to try it. Can you recommend something for the spine?
Would love to see a video on improving the spine.
Think this exercise is very good indeed. Will have a go at this for the 6 days a week which you recommended. Thanks Vivien.
excellent.will give it a go.
Thank you – It is really good to have exercises like this demonstrated. I note it is particularly aimed for osteoporosis in the hips. I certainly have osteoporosis in my spine (lumbar, probably elsewhere too) and do skipping but without a rope (I’d probably strangle myself!).
Thanks for the vedio I am a believer in exercise.I walk 2-3 miles 5 days a week and also do yoga but in spite of all that my t-score is -3.1 left neck femoral T-2.4. Have started your program from you book at least trying to do the best I can. I also have high blood pressure and taking meds for that. Looking forward to your next video. thanks again for all your e-mails. Adela
I like your simple to do bone exercise video and I’ll do my best to use these movements as often as possible every week.
Thanks Vivian!
I’m impressed! It is so nice to have some
exercises to do in the morning. I swim, but
I don’t think that is an isometric exercise!
I can only do 15 comfortably, heel lifts ie.
I will let you know when I get up to 100!
Of all the advertising I have seen on the Internet, yours is the most USEFUL!!!
Bye for now and Thankyou, Carol
Thank you very much for sending the exercise video again. This time I could watch it; there was only one tiny section that messed up but I saw the important part. A young athlete I know said it was a good idea to practice these exercise outside. I think so too. I am feeling better and I know my bone density is improving because my nails looks more healthy. Thank you very much for all you do.
I cannot do the exercises you demonstrated because I have a meniscus tear in my knee and was told to only do exercise while sitting or laying down. Do you have any exercises for people with knee problems? Thank you.
Thanks Vivian for this you tube, most helpful.
At first i couldn’t open viodeo and found if I went very slowly it will open.
God bless you Vivian for all your help.
The video would not open. Could not see the excerise.
I couldn’t play the video either. Maybe I don’t have the right program to open it with.
Also tried to open heel exercise video and was unsuccessful.
Thank you for all your feedback. Thanks 2 your 80/20 alkaline/acidic diet my back has been the best it has been in many yrs! Yoga, QiGong, & hiking has also helper my back. QiGong rag doll pose and Chen Style Taijiquan note: http://www.chenzhenglei-tj.com and Chen’s basic standing position is great while waiting in lines or working at kitchen sink has helped immensely.
I saw a Consultant recently about something else, and he told me about a study involving 5,000 people, in which bone density was increased by skipping. This exercise seems to use very similar movements.
Hi,
Can’t get the video going. Is there another place it might be posted?
Thank you.
Sierra
cant get the video working??
Ten years ago I had a two level spinal fusion. It failed. However,Ican stil walk quite a bit. I like the example of the heel toe lift. Is there any stress to the lower back? Or, with proper posture do you believe this exercise safe?
I can’t seem to access the youtube? I am quite interested in seeing the video. Thanks for putting it up.
Thanks for you exercise video. My score for osteoporosis is -3.8, so you can see i have it bad, however, I am recovering from a compound fracture of my right ankle. I will have to wait til fully recover before I try it. Thanks anyway. Sue, Florida
This looks doable without killing yourself. I like the fact that it is a very simple movement with a very effective outcome. Will be trying this at home.
Thank You,DMW, NJ
I look forward to hearing more of your suggestions. I really like the ones you have posted so far. Inez
hi….this is incredible ,very informative thank u so much,my mom is 60 yrs old she is very active she has been diaganosed oestroposis for few yrs n is talkingcalcium supplement tablets since 2months,she is experiencing extreme pain in jaws and cheek bones and ears docs thought something is wrong with her molar tooth they removed it but still didnt help one of the dentist said she has oestroposis.once…..her mouth filled with blood and puss they dont know where it came from ….plz help! r their their any exercises for that ,,,anxiously waiting for ur reply
Last year I wanted to have a tooth pulled and the oral surgeon said he would not perform the surgery till I had been off Fosamax for 6 months both before and after. That the FDA had cautioned against oral surgery possibly leading to jaw necrosis. Your mother should have this looked into IMMEDIATELY!!! X-ray by a dentist would be a good first start–and tell him/her it’s urgent–that you don’t want to wait even a week!!!
Hi Vivian I am from Glasgow Scotland in my 70s and enjoy reading your e-mails and all the information you give I broke five vertibrae two years ago so suffer some pain, I will try your exercise and hope it helps me thank you I have osteoporosis and odema and suffer from pain
*********** PLEASE NOTICE ************
Hello.
I am interested in what you are explaining in the video but I am deaf and can’t understand. I wonder if you would consider adding caption text for those of us that want to save our bones but have trouble hearing you.
Thank you for your consideration
Cora
Thanks for the video. I have been doing heel lifts for several years, but never thought to add the two step jump before. Thanks for this great tip —and thanks for your continuing tips and helpful pointers!!
You are great to continue to help. It is appreciated by this follower!
Love your exercises and I can follow these easy.
Thanks a million for your care.
God Bless you!
You should mention that the excersise is not for those who have compressed discs. I have 3 and am not allowed to run or jump!
Otherwise good, for those who are still well.
Had an MRI recently that showed 2 compressed discs in lower back L4-5 and L2-3, the first of which was found back in 1997,had double discectomy performed which relieved my pain except for occasional discomfort when lifting too heavy or bending for long periods, Ibuprofen and ice ususally helps. The second compressed disc comes 13 years later now causing me renewed pain as before and also in the groined and around top of left leg, thios was due to slipping and falling 3 times over a 6 month period on my butt. Will not consider epidural injections, been there, done that in “97”; didn’t help for for than 6 months at a time. Want to try getting the proceedure had before done again.
The video looks interesting and encouraging. I aim to try the exercises each day and see how I go.
It would be quite difficult 2jump on ur toes and land on ur heel.
excellent video,adapted this exercise for the edge of the swimming pool[in the water]thank you