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.
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This exercise was shown to me by an exercise physiologist at Canyon Ranch in Tucson. He also recommended wearing a weighted vest for 30 minutes a day to build up lower back muscles to help protect that area of your back. You can buy the vest on line and it has pockets to place 1 Lb. weights included with the vest – you can start out with a low weight and gradually build up to more weights. The vest I wear is from Ironwear Fitness. You just do what you normally do at home while wearing the vest for 30 minutes. very simple.
Thank you for giving us these exercises which I now do every morning.
I would appreciate knowing which of the three are the most effective? At present I do 20 of each per day.
Your book, hopefully, will arrive soon!
As someone 74 years old, with (I’ve been told as a result of DEXA) “severe osteoporosis of the left hip”, your regimen interests me. After more years than I care to remember, I have stopped Fosamax (and one Reclast, last July). Should I only do the first level for awhile or should I do all levels immediately, a few times a week. I’m in good health otherwise. Thank you.
Yes this was good, and very doable but the pain I’m having at the moment is very much focused in my elbow and knee.
Please can you tell me some exercises for these area’s……
Warm Regards
Dot
x
I can’t see any video of the exercise.
I watched the video on the exercise, and read the online info. I have also ordered the program, which I was VERY elated to find online because I was debating the wisdom or not of starting on fosamax as my dr perscribed. This info helped me to make up my mind as I have always looked first for alternatives to mainstream medicine to prevent and treat problems. I ESPECIALLY like your simple, uncomplicated approach, eating the right foods together, etc, which I will learn more about when I receive the printed material, rather than promoting a new combination supplement, which might be okay too, but it still should be a well-rounded-out program, which I see in your itinerary: basics like the simple “heel lift and jump” exercise. THANKS so much for sharing!
Hi Vivian, The space for the video on the jump exercise is missing. Nthing but a blank page.
Also, thought I was getting your exercise booklet with my Bones program. Please advise me.
Thanks, Mary Lou
Thanks, Vivian, for the exercise video. I think I will stick to beginner level as I have varicose veins and don’t do impact stuff. Beginner is good. I also walk 30 min 6 x a week.
Yours, Susan
Thank you for all the tips and help. I already have bone detior problems in the lambard area of my spine. This exercise looks great but will I damage the bones with the exercise or will it help strengthen my bones? Thanks again.
Gratefully for sharing,
Sister Paula Mary, RSM
Hello Vivian,
Love the exercise video! I will certainly include it in my routine. It’s so simple and if it helps the hips, that’s great. I would think it tones up the leg muscles as well. Thank you again, for all your great tips and ideas.
Good seeing you “live” from Florida :o)
Therese
I am a nurse and I have not heard of these hip strengthing exercises. I will give them a try!!
All the exercises make sense but you are not
telling women to wear or not to wear sneakers,
shoes, etc.
Please clarify this because I have bone on
bone rubbing and it seems to me that I would
need to wear sneakers to do this exercise.
Jumping up and down seems a little harsh for
me as I have (bone on bone) arthritis but I
will try the others.
Thank you.
The intermediate and advanced levels of this exercise look as if they could be harmful to the knees, even if you do keep them bent on landing. Please address the knee issue for women over age 65.
I agree, my knees cannot jump or bend – as they have arthritis . .we need some exercises we can do that won’t destroy our knees
thank you so much for the video of the three excercises. They look very easy and am going to start them right away. Just has my bone scan done and my DR. says my right hip is very bad and want to put me on reclast, which frightens me to death. I was also told by a friend to by some ph strips and see if my body is to acidic. I also am low on vitamin D which they discovered thru a blood test. My Dr is giving me a prescription for vitamin D to take one a week, Does this soud ok to you? Am looking forward to more vidiod Thank you so much Mary
Prescription Vit D is typically synthetic D2, not well absorbed by the body, and can become toxic. D3 is the natural form, and better utilized. You might check on the actual form that your prescription is (your pharmacist can help here, if it’s not listed on your bottle). Fortunately, Vit D3 supplements aren’t very expensive, if you need to supply your own. The liquid, or oil based forms are also considered to be better absorbed than dry forms. probably because D is better absorbed with some dietary fat, but many are lanolin based and could be problematic if you have a sensitivity to lanolin. I have 2 friends who developed G.I. problems with Vit D supplements, and one resolved her problems by avoiding the lanolin based. Just an observation that might be useful to someone.
I THINK THE EXERCISE ARE GREAT I WILL TRY TO DO THEM AT LEAST SIX TIMES A WEEK
Thank you for all the information you send to me! Will do these exercises daily. Do you know of any exercises for the spine?
Thanks for the exercise tip. You did it in your bare feet is that necessary? thank you.
Vivian,
Thank you so much for your exercise video involving the care of your hip and bones. This is relevant for me as I have been off Fosamax for one month, steroids since July, 2009. I exercise daily but these are new for me. I will add the exercises into my routine. I feel very blessed to have found you during this strong growth period in my life. I am a retired RN with Multiple Sclerosis for 20 yrs.I so appreciate your interest in bone health.Happy New Year. Love Elle
Thank you very much for the information about the exercise. I think it is easy to follow and I want to do it six times a week.
Finally found the time to try it. It feels effective, working exactly on the hip joints. I wonder what you think of the “clam” exercise which is done for each hip join separately.
I thought it was good will give it a try
I like the exercise but not sure about the jump. But I will give it a good try.
Thanks for sending the video…I’ll give this a try – it looks like a great exercise!
I have grade 4 chondromalacia of the central portion of lateral tibial plateau with subchondral cyst formation and subchondral edema. I work out six days a week and eat healthy so I was shocked. I can barely get
around now due to the pain. I had to have a Reclast treatment in Dec. (another shock). Could this have had anything to do with the knee problem? I don’t want to have surgery so I am
very interested in any natural ways to help. Will the exercise hurt my knees?
I enjoyed your video and want to do everything I can to build bone since I am small framed and have been diagnosed with osteopenia . the problem I have lately is that after starting my exercises,particularly foot lifts,an old plantar facias injury seems to have resurfaced. I roll a tennis ball on it and stretch it and do rotating ankle movements plus wear good tennis shoes to exercise but so far it still bothers me. I am worried that those exercises in your video will make it worse.
Your videos to me here in Canada are allways blocked out and I cannot receive tham. Why is this? I receive te written text but no pictures
great video have been looking for some good excercise for osteoporosis
have already started.
many thanks
I just have a question about the heel life and jump exercise…
It seems like a high impact exercise… does not seem like it would be good for you to do because of that…
Perhaps it would be good for osteoperosis but might it be bad for other parts of your body?
Thank you. I always like jumping up and down and the toe-heel raise. I recently started strength training exercises and did sense the toe-heel raise was extremely good for me. I’m looking forward to doing these exercises.
do the hip exercises help the knees ?
i enyoyed the video thank you
I noticed you did the exercise in your bare feet. Is this part of the efficacy of the exercise? Is it less effective (or not at all effective) if you wear shoes?
.
thanks again vivian i am adding this to my ab work out will keep you posted thanks mark
Vivian, Just watched your video on the new hip exercise. I plan on doing it daily, I will let you know how it goes. Sincerely Ann
Thanks for such an easy exercise. I notice you are doing this outdoors. Is this better as the ground absorbs more shock? I assume it is alright to do it on any floor. I thank other readers for their helpful encouragement.
I have been more or less daily doing the exercises since you first posted them on your site. Some of the benefits I am finding are, much firmer legs and bottom!! and a real bonus – you know how when you jump up and down the stomach and midriff go ‘flubber dub’! Well now it’s only going ‘flubber’! Hopefully in a few weeks my tummy and midriff will be entirely firm!! Carry on exercising girls!! (and boys!)
At age 70, I’ve been diagnosed as osteoporotic in the spine and osteopenic in the hips. A compression fracture of my L3 vertebrae while running (in May of 2009) led to the bone density test. I also have (severe) cervical spondylosis diagnosed in 2008. I still have some spinal stenosis symptoms leftover from the compression fracture. Given that I also have occasional kneee pains, I don’t think I’ll be adding any jumping to my recovery program — i.e., I’ll stay at the beginner level of this exercise.
It sounds easy. I will try it. And really hope it helps my hips.
thank you the right hip is the only area i seem to have a slight degree if of osteoprosis at the present time i need an exercise that does not involve the arch of the foot since i am healing from a posterior tibial ligament dysfunction hope you can suggest one for me at this time
thanks again
pat
I have every intention to start this tomorrow. I have started a workout regimen of a 2 mile aerobic walk. I was diagnosed with osteoporosis in the left hip. I am 51 and not even showing signs of menopause. Treatments are out of the question. I did have breast cancer 5 years ago and received 1 month of radiation, plus 5 years of tamoxifen. Could this have been a cause of this problem?
That video is very informative. I plan to start that exercise today. Thanks, Dana
That video is very informative. I will be doing that starting today. Thanks, Dana
The exercise is fun and easy and I am sure I will do it 6 times a week as you recommend. Thank you.
Great tutorial. I practiced the heel lifts and jumps right along with you. Thanks so much!
Jo Raye
Great tutorial. I could practice the heel lifts and jumps right along with you. Thank you so much!
I am not able to access the Osteo Exercise Video!
Thank you I enjoyed and will start this excerise program. Very good so many good things to read Thank you again for the video.
Carolyn
hi, vivian, and happy new year…..thanx for your continuing good information…..i’ll do the beginner for sure—-the intermediate jump impact may be too much for my arthritic/ript miniscus right knee, but i’ll check it out….
Great exercises and not too difficut. Thank you, Vivienne
Thank you for your information, but unfortunately I don’t feel that it would be a suitable exercise for me as I have Osteoporosis of the Spine and think that any jolt to the spine would have a sever impact on the vertebrae. Similarly any intake of Grapefruit would not be allowed due to the medication I need to take for my heart.
Dear Vivian,
Ijust came back from a trip and saw your exercise.
I tried the beginner version and will follow your suggestions.
Thank you very much for all you are doing to help overcome this very serious disease. I am sure everybody is grateful and admires your dedication and knowledge.
Thanking you and wishing you all the very best for 2010,
HAPPY NEW YEAR!!!!
Nadia