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! The exercises are simple to understand and can be done almost anywhere and yet so effective.Also,seeing them in the video makes them so much clearer than a printed explanation.
Thankyou for showing us this simple exersize. I will add this to my daily exercise regime. Thank you Vivian
Vivian
I would reccommended you to put a closed captioned or transcrption on a video due to Im Deaf
Thanks
I have recieved a book and still learning how to use it… I refused to take actonel since my dr reccommended me to take it, I m only 46 and I have a osteopenia. I m using all my products chemical free thanks so much for your advices.
Thank you for all the information you share. I noticed in the exercise video that you were not wearing shoes and were on a fairly padded surface (grass). Do you recommend not wearing shoes for this exercise?
Hi Vivian,
Thanks so very much for sharing this information! In fact, I just had a bone density recently, and I was shocked to learn that I have Osteoporosis of the Lumbar Spine and Osteopena of the Left Hip, and I also agree not taking Osteo medication. I have read the side affects, for example: your jaw can rot,teeth, etc., and can also attack other organs in your body. I do exercise at the gym, but not as often as I should. I appreciate the exercise information you sent. Thank you so much again for sharing the info. Adrienne
I like this exercise. How does the effectiveness compare to jumping rope?
Will it make a difference if you do these excercises with sneakers.? olga
Thank you for the tips on how to increase bone density, I found your video very helpful, I will start my jumping exercises today!
I was diagnosed with having osteoporosis in 2005, I felt so awfully sick after taking the weekly prescribed drug ‘Alendronic’ acid, I stopped them after a 1 month trial as I was afraid of the side effects!
I have taken extra calcium & vitamin D3 plus a range of extra vitamins including Collagen, extra strength cod liver oil, Spirullina, vitamin C with Zinc, as well as eating a healthy diet with known natural calcium levels.
My bone density had increased, my guide is my Nails I know if they are hard & not soft or ‘bendy’ then my calcium levels are good! I also do yoga as a more gentle way of exercising.
My Dr still wants me to take Alendronic acid tablets but I have refused them, I am waiting for a checkup at the Osteoporosis clinic, to see what my bone density is after several years on my more ‘natural’ diet.
I will continue to follow your advice & tips as I feel it is better to follow a more natural way of looking after our own bodies, without pumping in more chemicals than we can help!
Thank you again for your advice,
Gerry (from England)
That sounds great and something easy to do at home while watching TV or whatever.
Thanks.
Marilyn
Great subject for me, however could not hear your voice. A written text would help. Sound turned up all the way. Similar problem with other emails.
Thanks!
Hi Susan,
I’m sorry you’re having trouble with the video. For some reason, that video has my voice coming out of the left speaker only, and it’s causing an issue for some people.
There is a full transcript just below the video, so if you’re unable to hear my voice, I suggest you print the transcript so you can read along as you watch the video.
Hi, I started incorporating your first exercise when I got rid of my leg brace, due to a crack in my kneecap. I had to exercise for my knee, and started to incorporate your first exercise while I was at it. Forgot that the exercise was for the hip. But, thats ok, as long as I am doing my body some good, wherever it helps. Not ready for the 2nd yet, as still unsure of bending my knee, but I will. Thanks and keep up the good work helping us all.
THANK YOU ONCE AGAIN FOR YOUR MANY VALUEABLE
INFO. VIVIAN.
I WILL CONTINUE WITH THE HEEL JUMP EXERCISE.
Vivian, I will start on the beginner exercise of your heel lift immediately. Since I was diagnoged with osteoporosis of my spine and hips in 2000, osteoarthritis and degenerative disc disease, in 2006, I can no longer bounce with exercise. I was an avid horse back rider from childhood,until age 55, when all this hit me like a brick. I was born in 1951 and when I was 50 put on the drug Actonel and the hormone spray(at the same time) and later Boniva. Total years on the drugs were five; I bought your book yesterday to reassure myself that there is hope for me. My sciatica was so bad when I decided not to take the drugs prescribed by my GYN, I could hardly walk, much less ride a horse. I had to give away my beloved friends, because I could no longer even take care of them properly (2006). I went to a neurologist and he took me off the drugs immediately. I had three epidural injections in my spine and have just been on calcium suppliments since then and have been doing much better, gradually. Recently, I decided for myself my mineral ratio was off track, because if severe muscle spasms in my calfs at night after exercising durning the day. I have to be careful not to overdo, because I will have flare ups of sciatica and be on the couch for days and gain weight fast! Oh, also I had nerve damage in my right arm and left leg, due to spurs and calcium build up. A lot of these problems from the osteoporosis drugs, according to my neurologist. Needless to say, I told my GYN what the neuro. said and his answer was to prescribe Evista, because after five years the biophosphates can no longer add bone density. According to my scans, I had gained density while on the drugs, but I ached all over. Did I forget to mention the neurologist says I have fibromyalgia, also? Anyway, I hate to go on and on; I know you have heard all of this before. I’m just glad I found your site and hope with my diet and the other tips I can at least hold on at the osteopenia level. I told my sister about your site and forwarded your handbook on to her, as her GYN just prescribed a biophosphate for her. Thanks so much, Lynne
hi doctor .
i need help to find the CALCIUM right one ,thanks.
For those for whom existing fractures or foot problems may make the impact that this exercise generates of questionable safety, a friend alerted me to a yoga-type exercise that was the subject of a ten year study (I think in an Asian country, perhaps China or Japan), with density maintenance at the minimum, or commonly, significant increases in bone density in the hip. I’ve since seen some confirming reports about it, but can’t recall the sources to provide links. It is essentially “The Stork” pose, standing on one leg with the other foot raised and pressed against the inner side of the erect leg, then alternate legs. Do for approximately 3 minutes a day per leg, total. Can be divided into 2-3 sessions. Looks a lot like one of the basic ballet poses (fourth or fifth position? – too long ago to remember for sure!) It is perfectly acceptable to balance, lean on something for stability (counter top, chair back, shopping cart handle, etc.), or to be held at the waist by someone standing behind you if you are especially frail.
I’m pretty flexible and have no difficulty placing the “free” foot against my inner knee, or higher, rotated out like a numeral 4, but just get as close as you can. Hopefully, in time, you’ll be able to improve.
I think this works because of the weight bearing stress placed on the erect leg plus the rotation of the other hip creating a muscular oppositional force. It is known that muscle and ligament tension against bone helps stimulate bone growth.
If you CAN do the heel lift and jump, try adding “The Stork” while you’re standing at the kitchen or bathroom counter for an additional technique. And, a suggestion if you’re doing the heel lift and jump indoors above another room – try to jump as far away as possible from a ceiling mounted light fixture in the room below, so that you don’t shorten the life of that light bulb too much!
Looks relatively easy. Could be part of the “after workout” stretching program at CURVES.
I’ve been a member of Curves for four years and credit the exercise, in part, with no change in bone density in past 7 years!
I like this exercise alot, I can do it with no problem, I lawn bowl and that’s good to do before bowling. There is alot of bending in this game: Bette
Surfing the internet to learn more about osteoporosis. My bone density results are very scary that I was sent to see a osteoporsis consult. YES! I was given 150mg ACTONEL once a month which I started on July 6, 2010 next dose is on August 6, 2010 and my return visit is August 13, 2010. May 2010 went clam digging and had a compression fracture of L2, had kyphoplasty procedure. Have ordered How to SAVE YOUR BONES books. I am an active 71 year old and prior to my injury I exercise 6 days a week starting at 5:30 am 3 to 4 hours a day. since my procedure the doctors had restricted me from some of the exercises. Wailking, spinning, stretching, and wt bearing. No aerobics, running, jumping or bending exercises. I am going to implement your heel lift and jump and the abdomen exercise to my program. WISH ME LUCK!!
To Ellen,
It is great you are educating yourself about osteoporosis and the book will help you. ‘
I also am a nutritional biochemist- and everything Vivian says is correct. Read about the mode of action of the drugs- and the artificial effects caused by the meds in Vivian’s book. Once you have, I doubt you will choose meds. The sooner stopped the better. Vivian explains it all in the book – Good Luck with your quest for correct information and natural healing when appropriate- this is one of those times. Beth Logan
Vidio really good but could any tell me of side effects of Alendronic treatment for osteoporosis I had a bad reaction this very week with just taking one dose. yours Hazel balding
The exercises are quite simple and easy to do.
Thank you. I will add them to my daily routine.
I tried the beginners step in my office. The muscles also was exercised and my legs were a bit shakey. I feel this is a good exercise all around.
Hello Vivian,
Could you please re-send me the exercise video you emailed a few days ago? (Lying on ground with rolled-up towel, lifting legs off ground etc.
I will do this. Just found out my bone mass was not good. Thank U
I have bought a small trampoline…holding on to something , and do small jumps.3 times a day.
I find this is helping for my hips legs,and a specially for my ball ens. I am not so frighten any more after starting this, and feel it is help a lot.
Thank you ” Vivian”
Britt sells Traegner.
So simple so easy to do. Many thanks Vivian
Mary
my concern is the bouncing back to the balls of feet will put extra weight on the knees..
I have the same concern as Glenda..landing on the heels with what appears a small jolt from the video is adding pressure to the knees too.
I have been taught that once diagnosed with osteoporosis, you should avoid jumping, as it is too stressful on the bone and could cause a break. As a preventive measure it is great, but how is this safe after you have been diagnosed?
I would think that the severity of your osteoporosis would determine the safety of the heel lift and jumps. Prior to the introduction and promotion of the bisphosphonates for the general public, -3.0 Standard Deviations used to be the standard for a diagnosis of osteoporosis, and prior to that, a break was necessary criterion for diagnosis. It is now -2.5 SD, with talk of lowering it further to -2.0. That, of course, makes more people “eligible” for the diagnosis and prescription drugs. This is a very short drop, just a few inches, not a pole vault landing, and probably not significantly different from the impact of walking in womens dress shoes, except for it using both feet at once. Since you’re flexing your knees when you land, that helps absorb any shock, which doesn’t typically happen when we’re walking in dress shoes.
Dear Vivian,
I just got your book and am starting to incorporate the changes in diet and lifestyle.
I would like to view the Heel Lift & Jump video but cannot access it. Please help.
I wonder if high impact exercises such as this would be harmful to the spine of someone who has osteoporosis and arthritis in the spine.
I would love ideas on how to increase bone density when I’m in a wheelchair full-time. I take the supplements,eat the foods recommended, and bought the program hoping to get some ideas but so far nothing. I have severe osteoporosis.
There’s a device known as the OsteoBall that may be helpful for you. It is used for a version of isometric type exercises, using the partially inflated ball as a source of resistance. It can easily be deflated, then re-inflated, for travel, and comes with a booklet of exercises, many of them done from a seated position (and some lying down). A few adaptation suggestions are included, and I can visualize some others. There’s a web site, if I am allowed to post it (www.cequal.com), with some more information and photos. The developer is a Clinical Professor of Medicine at U.C.L.A., and board certified in 3 specialties, one of which is Rheumatology.
You might be able to do a modification of the heel lift, with less body weight applied, by flexing your leg muscles and dropping your feet against your foot rests on the wheelchair.
I dont know if it was my computer or what but every 5 to 6 words the video would stop to upload. I got tired of waiting so I didnt watch.
Hi Vivian, I couldn’t manage to view your video as nothing happened when I switched on. Thanks for trying though. Carole
Thanks for the video! I have been prescribed alendronate for osteopenia (hips) and went in for consultation yesterday. Of course, the Dr. (young) didn’t think much of my opinion of the drug (your’s) and I went away from the appointment feeling like a little old “crazy lady health nut”….! I’m 66 and in really good shape (lots of bikram yoga). I will continue on your regimine.
Thank you! This was very motivating and I completed the beginners when I first viewed the video.
Hi Viv,
thankyou for the heel lift & jump video. I have osteoporosis in the neck, shoulder & right arm. It gets very painful at times. I was given excersises to do by my physiotherapist,they do help.Do you have an excersise plan that i can try maybe they will differ to the ones i was told to do.
I have carpet and wood floors. On which would you recommend these exercises be done….or does it matter? Are these okay to do with a small existing heel spur? Thought I should check before I start. Thank-you, Vivian, for all your information!
Vivian,
I’ve been doing pilates for 9 months now. One of the series of exercises we do is on a piece of apparatus called a “jump board”. I think the physiology is similar to the exercise you’ve demonstrated for us. I believe that pilates will give me the bone strengthening I need. Are you familiar with pilates? With the jump board? Your opinion?
Thanks,
Nancy Ring
Hi! Vivian,
Who Knew That Something ‘So Easy’, Could Be ‘So Beneficial’!
Thank You VERY MUCH For Sharing It With Us.
LOVE, MS. CARMEL
Thanks Vivian. I enjoyed doing them and found the last one a bit strenuous but I am sure it will do me good.
I want to let you know that I think my change of diet since getting the programme is working. I have never been able to grow my finger nails. Since eating more pears, tomatoes, cabbage and doing away with milk, which I had been increasing prior to the programme, (in an effort to increase my Calcium ,)my nails have grown quite a bit and feel much stronger. They used to crack and split before! I hope this is an indication of what my bones are up to!
I TRIED IT AND HOPE TO CONTINUE DOING IT. I HOPE IT WILL HELP INCREASE MY BONE DENSITY..THANK YOU
The exercise looks impressive and as though it would be very effective. I haven’t tried it yet but intend to start doing it routinely.
Vivien, your video so helpful for the heel lift and jump. Will certainly get working on this and can I say how much I appreciate the information you send. I live on my own, in my early 70’s, and want to stay as healthy as I can. Kind regards, Marie
thanks Vivian I will do this exerscize, also the yoga dog pose is another great bone strenthening pose, which I do 6 days a week, it really helps. I love all your very helpfull and posotive comments. I cant get enough. keep them comming. love Kathy.
Looks like great specific exercises for building leg and hip bones. The demonstration was so very clear and I look forward to beginning today with the 50 beginner level to see how it goes. Thanks so much for what you are doing !
Etta
Why do you do the exercise barefoot? How about with good tennis shoes? Perhaps there is more impact barefoot. Is that the advantage?
My hip bones were improved,but spine worse. How about a spine exercise?
I am unable to access the exercise video. They are saying it is the
incorrect e-mail. Please help.
I do not have a password. I already have your book.
Thank you.
I am unable to access the exercise video. They are saying it is the
incorrect e-mail. Please help.
I do not have a password. I already have your book.
Thank you.
I am unable to open the Hip exercise video. I already have your book. The email says it is incorrect email. Can you please resend the email with the exercise video. Thanks
Video is great but if it takes a while to load. Simply hit the pause button, be patient while it loads completely then play.
To make it easier to load Viv might break it into the 3 stages?
Keep up the good work
The video could not come up. Please try to send it again…maybe in Windows form. Have your book and want to do everything possible to aid the bones. thank you.
Hello,
I am 57 years old and take fosamax/actonel about 10 years: my doctor found precondition of osteoporosis.
I take coral calcium ~1200 mg with 800 unit D3 but my recent bone density scan shows no improvements. What is the best calcium for me: citrate, carbonate or coral?
What exercise should I do? Thanks Natalia
Hi Vivian:
Love the heel jump exercise. I have been using a rebounder ( small trampoline) for about 2 years. I jump on it every morning for 5-7 minutes. It’s great for the bones as well as the lymphatic system.
Patti
Thanks for your video on heel-toe landings for bone density in hips. I didn’t quite understand the 3rd level b/c the video would start and stop. It took a long time to get thru video.
Do I jump, land on the pads of my foot and then down on the heel?
Thanks,
Vicki
This is refreshing. This is the process of redefining and taking back our ability to manage and improve health without medication and using our bodies. The book is opening up many ideas to me and I am happy to see that we are creating another and renewed health movement. I am making changes that I believe will increase my bone density without drugs.