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!
That was an interesting video, as always, thanks for the valuable information.
Thanks Vivian for sharing your exercise video. I will start with this exercise and ask if you might have another exercise video for the mid-back. Thanks again
Thank you Vivian for sharing the exercises video I’ll will give it a try
Thank you, looking forward to trying.
Thank you for this information because I have
bone problem and this will help
Looks interesting, but what if you have had a hip replacement?
Do you have similar excercises for knees?
I really want to try this exercise. Thank you.
Vivian, thank you very much for educating us. There is alot of confusion out there and I have found out you are very resourceful and knowlegeable. Once again thank you and God Bless you.
Thanks Vivian, it is really helpful to see a demonstration of bone strengthening excersices. I would love to see some other tips, I have osteo in my spine (L1-L4) and osteopenia in my hips. Some back/spine excersices would be great.
Robin
Thank you for sharing. I hope it helps the post-menopausal group. Been DX with osteoporosis of the L-hip. I will give this a try.
Vivian, This looks simple enough. I have some discs that have some bulging (L4 and L5). Do you think the jumping would make that worse?
Unfortunately, the video won’t load. I left it for hours, but it won’t load.
From the comments above, it seems a few people have had this happen – is there another format that you could try?
Maggie
Thank you Vivian for taking the time and
sharing this exercise with us.
Do you need to do the exercise without shoes?
Unfortunately I can’t see the video.
It does not open!
Cheers, Trudy
Vivian: I have already tried the exercises you recommend and I can tell, after the first attempt, they are going to be very beneficial. Thanks very much for sharing.
Just watched the video–looks very easy. I’m so glad to know about it–every little bit helps!
Just watched your video on the exercises. Great, easy, started doing the beginner exercise tonight.
The exercises look easy enough and not intense at all. So I will try to do them as much as possible. I also will forward these exercises to some friends that could benefit from it. I’m not much into exercise that will leave me worn out, so today I bought a treadmill and am looking forward to using it at my own pace and time and at the leisure of my home. I like easy but effective exercise and the one you just showed me is easy enough! Thanks
Thanks so much Vivian, for your continuing interest and assistance for helping us to keep our bones healthy. I use a rebounder (minitrampoline) almost every day for lymphatic health, and wondered if jumping as shown on your video on the rebounder would be as effecive as doing it on a hard surface.
Hi Viv,
Thanks for letting us know the best exercise for the hips. During the past months/weeks I did the walking 2x or 3x in a week but since its very cold now here in BC, my exercise now is everyday dancing for 30mins, I enjoy and at the same time it keeps me alive and healthy. but I dont know if this kind of exercise will help to increase my bone density in my hips. Bu now the exercise you showed to us I will do it before I do my dance exercise. Looking forward for more info. Thank you.
Thank you so much for sharing, Vivian. I think you clearly demonstrated the exercises. They are simple and I will definitely do them! Please do continue to share! I appreciate it.
I could not get the video to play.
I would be very interested in seeing it. Doris
Good video and exercies. They are not new to me. I go to SILVER SNEAKERS and SILVER FLIPPERS twice a week each. These exercises should be good for everyone. A good instructor has an alternative way to do all exercises for those who can’t do the harder ones. Your exercises are much easier on the knees and joints when done in the water. Ladies look for Silver Sneakers in your area. My health insurance pays for mine.
Thank you. I’ll give it a try.
Hi Vivien
I am looking forward to starting this exercise so simple and obviously effective. I’ll keep in touch
Jan
Thank you;I will watch it again and again and do it. I also have arthritis and wonder if it’s OK to do it.
Dear Vivian
Can do the beginner’s but not the rest, my knees will hurt (Arthritis) Is there a exercise for arthritis. Will certainly do the beginner.
I think I will be able to do the beginnner exercise, but the intermediate and advance will make my knees hurt even more.
Vivian, I would like to receive an exercise video to improve the spine, as that is where the majority of my osteoporosis is located.
I have painful hips and osteopenia. I tried a little of the first steps and it seems to cause more pain. I thought that jarring your body would not be good for it. Should I try the exercise anyway?
Dorothy,
Do you know why you have painful hips? Osteopenia does not hurt… so there has to be something else. It doesn’t mean that the pain is caused by a disease. Maybe all you need is a bit of stretching exercises, especially if you sit for long periods of time.
I had knee replacements 2 years ago and am wondering if these exercises will be detrimental to my knees.
Thank you for sharing your oseteoporsis exercise. The heel lift jump. I am always looking for good exercises that are beneifical and I am very happy to hear it is proven scientifically to help with bone building.
Do you have any other scientific proven bone building exercises?
vivian thanks for sharing those tips, i sometimes do them in the morning before i go to work.
Thank you so much – I can see how it will be effective, but at the same time truly simple. It’s really brilliant of you to share it with us, I agree.
Very good excercise. Thank you from down under…
Vivian, you are so appreciated for sharing your knowledge with us. We are a link to a chain and sharing only makes the chain stronger. Our bodies thank you.
Love is priceless and you care about people. The best to you Linda!
Thanks Vivian. I’ll include this in my routine and look forward to other exercises that can help us as well.
Vivian,thank you however, I was unable to open the video on the heel & lift exercise. Most likely my computer…
Thanks very much for the Heel and Lift Jump exercise for the hip. I have tried it several times and already feel the difference in my Left hip. I have been having quite a bit of pain in my left hip, due to Bursitis. Injections use to last about 6 mos. to a year, now it only last a couple of months. So thanks very much for this exercise.
Thanks Vivian….Will add to the other set of excercises I do…I look forward to all you emails and the valuable information that you send!
what other exercise do you do? I am trying to find good exercise
that is safe since i have -3 t score and avoid spinal fractures
Very good and interesting. I am a pre-menopausal woman with pretty severe osteoporosis. I will be starting the exercises tomorrow!
Thank you!
I just watched the video and am certainly going to do it. I need all the help I can get. I have Osteopenia. Fractured my back Dec 08. Still in a lot of pain. Am going to get an MRI this week and and if I am still a candidate for the Vertibroplasty procedure, I will have it done. What do you think of the procedure? I did not know until I read your book that the Alkaline/Acid diet had anything to do with bone density although I have a book on it. Thanks so much for the video…..I am going to go do it now. Keep the news coming on strengthtening the bones.
Frances Miller
am grateful for exercises shown.
can’t get plantain here in south-east england
today but sometimes it is available.
Very interested in the excercise. However, I have sustained three spinal fractures. Would it be appropriate for me to do these excercises. I own a rebounder and wonder if it would be better for me to do the excercises on it,
I have recovered from the fractures and do what is known as “the health bounce” on my rebounder.
Hope you can answer in the affirmative.
Thank you very much.
I have had 3 spinal fractures. Would these excercises be appropriate for me to do. I presently use a rebounde. If the excercises are okay to do, could I do them on the rebounder.
Katie,
Please check with your doctor first.
SUGGESTION – Wear shorts when you demonstrate so that we can see what is happening to your knees and especially to your feet – and have a dark, flat / smooth surface beneath your feet to show them more clearly.
There were many pauses in transmission – not sure if this is due to the internet link or video production. What you say and how you say it is clear in the video.
This technique builds on a well-established fact that ‘pounding’ walking improves bone density, so I can see that what you suggest will have benefits.
Thank you – regards Ann
The video, for much of the presentation, shows only a waist up view. The parts showing your full torso do not actually show the parts of your body (feet and legs) which are performing the activity you are explaining. The part explaining the jumping up and landing does not show the actual action of your legs and feet when you jump. Therefore, I did not find the video helpful at all.
my video was very clear & it Did show below the waist. Steps were very simple and easy to understand. Mine showed legs and feet clearly when you jumped. Thanks for the exercise.
Great exercise: easy and doable ! Thanks!
Louise
great video Vivian
I’m going to add this to my daily routine.
I’m currently not taking the drugs that were prescribed for me, but rather have taken up weight training, to go along with my daily yoga practise and my supplement program.
Thanks
It sounds good.I will try it.
Thank you – I am beginning my exercises today. This is something an older woman in her 60’s can easily do – especially if we can stop and rest if we need to.
This heel/jump exercise seems similar in effect to the Whole Body Vibration machines which are also said to increase bone density-do you think this is true?
Santina,
I live in “corn country” where we have lots of grain elevators. These shake (vibrate) the grain to make it fit in the bins. I have heard that the people who spend time at the elevators do not get osteoporosis. I can’t prove it though. Let us know if you find out of certainty. Thank you. danona
Vivian, thank you very much for the tips on the ‘heel, lift and jump’ exercise. I will definitely work at this and share with others.
AS USUAL YOUR INFORMATION IS SIMPLE AND EASY TO PUT INTO PRACTICE – THESE SIMPLE EXERCISE WILL CERTAINLY BE ADDED TO MY DAILY ROUTINE OF STRETCHES AND WEIGHT BEARING EXERCISES – MANY THANKS YOU ARE A MARVEL!!!!
KEEP UP THE GOOD WORK VIVIAN
Hi Vivian,
Thanks once again confirming my belief in the Chinese exercises “Qigong” i have been doing as the first part of your dvd exercise is incorporated in Qigong.
Best Regards
My computer will not take the vidio, It stops and go. Can you send it in wrighting so that I can do it, I will send you an e-mail to let you know how i liked it. maria
ALL YOU NEED TO DO IS PUT THE VIDEO ONTO PAUSE FOR ABOUT 5 MINUTES THEN PLAY AND YOU SHOULD SEE THE WHOLE VIDEO WITHOUT THE PAUSING……
HOPE IT WORKS FOR YOU!