Weekend Challenge: Hip Fracture Preventer

I’m well aware that preventing hip fractures is of utmost importance to Savers. That’s why I want to make sure that you have a variety of moves to strengthen your hip bones.

This gives you the opportunity to target the same area from different angles, greatly increasing exercise effectiveness. So this weekend we’re going to focus on the pelvis once again.

And I am thrilled to share a study that provides scientific proof that targeted hip exercises are instrumental to preventing hip fractures, and more effective than weight-bearing activities, such as walking.

Let’s get started with this weekend’s challenge!

Why:

There’s no doubt that the pelvis is of prime importance when it comes to fracture prevention. Hip fractures are very serious, painful, and take a long time to heal. Fortunately, there’s no need to live in fear, because you can take steps (quite literally) to strengthen your hips and improve their tensile strength.

The Hip Fracture Preventer targets the hip muscles to increase bone density and pelvic stability. In addition, it works the core muscles which are vital for proper balance and stabilization of the spine.

Specifically, the Hip Fracture Preventer targets the hip flexor muscles, which are made up of several muscles:

  • The Iliopsoas (made up of the Iliacus and Psoas Major), which work together to bring your hip into flexion. As the name implies, the iliac muscle is attached to the ilium, the main “hip bone.” The psoas major actually connected to the lumbar vertebrae, so it’s key in preventing and relieving lower back pain.
  • The Rectus Femoris are the muscles in the front of your thigh, and is part of the Quadriceps. The rectus femoris begins at the posterior base of the iliac crest (the arch at the top of the hip bone) and attaches at the bottom of the patella (kneecap). It does double duty as a hip flexor and knee extender.
  • The Sartorius begins at the anterior (front) base of the iliac crest and attaches to the tibia (shin bone). It helps rotate the thigh and tibia, and also plays a part in knee and hip flexion.

If your hip flexors are tight, this can cause your pelvis to tilt forward and contribute to lower back pain. The Hip Fracture Preventer helps align your pelvis, spine, and legs and promotes better bone density.

How:

You will need a carpeted floor or an exercise mat for this exercise.

  1. Lie on your back with one knee bent.
  2. Slowly raise the other leg to about a 45-degree angle. Keep your foot flat (don’t point your toes).
  3. Lower your leg back down and repeat 10 times (or do as many repetitions as you’re comfortable with).
  4. Repeat on the other side.

Specific, Targeted Exercise Is Essential For Preventing Hip Fracture

A study published in the prestigious journal The Lancet discussed the prevalence of fragile femoral neck bones in 77 deceased individuals, aged 20 to 95. What they discovered was a gradual thinning of the upper femoral neck, the connective bone between the head of the femur (the “ball” of the hip’s ball-and-socket joint) and the femur shaft.1

Researchers noted that “…walking does not sufficiently load the upper femoral neck” and “the fragile zones in healthy bones may need strengthening, for example with more well targeted exercise.” 1

That’s one of the reasons why the Weekend Challenges and the Densercise™ Epidensity Training System both include hip-focused exercises. Densercise™ also works other fracture-prone areas of the body, such as ankles and wrists, because the evidence is clear that exercises like walking – while excellent for overall bone health – are simply not enough.

Clearly, key areas need to be specifically addressed with targeted moves, and that’s just what Densercise™ is designed to do.

Isn’t it a good feeling to know that you can be proactive in preventing hip fractures? Densercise™ can help you take action, so if you haven’t yet, please click here to read more about this unique bone-building system.

Have a great weekend!

References

1 Mayhew, Paul M., et al. “Relation between age, femoral neck cortical stability, and hip fracture risk.” The Lancet. Vol. 366, No. 9480, pp 129-135. 9 July 2005. Web. http://www.thelancet.com/journals/lancet/article/PIIS0140673605668705/abstract

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29 comments. Leave Yours Now →
  1. Joyce Weeks June 21, 2017, 12:36 am

    I had a titanium hip replacement 4 1/2 months ago and was told I have “soft bones”. I would love to start your program to rebuild what was lost during my sedentary time with osteoarthritis of the hip joint. Have others with T.H.R. (total hip replacement) had a positive experience with your exercise plan?

  2. cathy cherry March 13, 2017, 10:16 am

    Can you please make and sell the densercise program in DVD format. Computer based is just too difficult for your population To make the most of. Accompanying book would be wonderful

    • Gene Shuford November 20, 2017, 1:17 pm

      yes I need a dvd or book to have in hand for these excersizes!!!!!!!

  3. CarolAnn Collins May 30, 2015, 11:07 am

    It is virtually impossible to follow exercises on a computer screen, especially when the page is interrupted CONSTANTLY with that annoying pop-up advertisement. The constant “push to purchase” is the main reason I don’t completely trust the information provided on these pages. Minimum info, maximum marketing.

    • Betty February 13, 2016, 2:38 pm

      Carol I’m with you. There is SO much information that I can’t keep up with it all. When a book contains over 100 pages to me that’s just to much information and I can’t handle it. Please is there a way to gets facts and best exercises in a compact way

  4. cecilia young April 11, 2015, 9:19 pm

    Bought epidensity program back in december but do not have the access code so I can use it. Please e-mail me the access code at your earliest convenience. Thank you

  5. Catherine February 15, 2015, 8:44 am

    Vivian, What is the real reason that you are against making a dvd or book showing these exercises? Is it because they can be reproduced and you will be losing money?

  6. Treehouse in paradise. February 11, 2015, 1:46 am

    Vivian. Once again you hit the spot. I love these exercises you show. Thank you so much for giving us such great access to this info. I know how much work it takes for you to provide it. Lynn

    • Vivian Goldschmidt, MA February 12, 2015, 9:56 am

      You are welcome, Lynn. I am so glad you enjoy these exercises!

  7. eugenia park February 9, 2015, 6:53 pm

    Really wish all this program could be in a book plus a DVD … much easier for me to follow than off a computer screen …

  8. ELSIE February 8, 2015, 10:13 pm

    Like other Save ouR bONE fAMILY, i WANT ALSO TO HAVE YOUR EXERCISE IN DVD DENSERCISE AND OTHER THAT YOU ALWAYS SHOW US. THAT WOULD BE NICE IF YOU CAN INCORPORATE IN A DVD. THANKS

  9. Annette February 8, 2015, 7:26 pm

    Yes please make a DVD . It would make it so much easier to watch on a bigger screen tv. Yes I would by too

  10. Joy February 8, 2015, 5:48 pm

    I have also looked into the dencercize plan and hesitate on purchasing a book or downloading on a device. I would do a DVD and am hoping you will consider making one soon.

  11. Jane February 7, 2015, 1:02 pm

    Vivian, please produce a “densercise” video on DVD! I would buy it and use it after work. I would bet MANY others would buy an exercise video.

    Jane

    • Kathy February 7, 2015, 8:08 pm

      I to would love to have a DVD to follow along with. It gives you the fun of working out with someone else rather than trying to read the steps required. Also it is one of the reasons I have held back on purchasing the book in hopes that you would come out with a dvd. I hope you would really consider it.

      Kathy

    • Marlene Villar February 7, 2015, 1:53 pm

      I agree with you Jane. I love to have it on DVD.
      All the exercises are excellent. Marlene

      • Linda February 7, 2015, 3:45 pm

        Yes, I would actually do these exercises on a regular basis if I could follow on DVD. I try them, but there are so many instructions to read, that it’s difficult to read and exercise at the same time. I end up doing other exercises instead of these, although they are great.

  12. Claudia February 7, 2015, 11:36 am

    Linda,
    The same thing happened to me. The Dr explained nothing. I did research and found Vivian. I threw that posion away. I will not take anything that may cause more fractures. Bovina has horrible sideaffects. I may have spelled that wrong. I just don’t understand Drs that explain nothing. He wouldn’t answer my questions. This is a good plan we are doing. Thank you again Vivian.

    • Vivian Goldschmidt, MA February 7, 2015, 12:08 pm

      You are welcome, Claudia, but make sure to thank yourself for doing your research and making your own choices! 🙂

  13. Linda February 7, 2015, 11:25 am

    I have been diagnosed with osteoporosis and some of the medications they have given me report that the serious side effects can be, bone fractures for one. when I asked my DR, I was told to speak to the pharmacist about the side effects. why do Doctors prescribe medications that have side effects that can contribute to the condition they say they are treating. looking for support and I have been doing the exercises I have found on your site and feel they do more for my body than the medications I have been given and are about to throw away.

    • Vivian Goldschmidt, MA February 7, 2015, 12:08 pm

      I am glad you are here, Linda. 🙂

  14. Claudia February 7, 2015, 11:24 am

    Carol,
    I to am unable to get on the floor. I will try the bed. I walk some everyday but need to do this too.
    Thank you so much Vivian for all the help you give us. I have a really bad back so I have to be so careful. I still have a lot of pain,but I try to keep going.

    • Pigmom July 17, 2015, 4:41 pm

      I too have a bad back. Failed back surgery T-11 & T-12. 3 yrs in bed and now walking. This has been a 5 yr long nightmare.
      I resently started physical therapy and found it interesting that my professional therphy targets all the same areas w/ exercises that provide similar results. I am now doing pool Therapy. Even if u can only do a few reps on a couple of exercises stick w/ it and don’t over do it. Listen to your body. A little bit, is progress over doing nothing.

  15. Diane February 7, 2015, 10:43 am

    I was wondering how to position your head and shoulders, in the demo they appear to be lifted off the floor.

    • Vivian Goldschmidt, MA February 7, 2015, 10:58 am

      The head and shoulders lie flat, Diane. The image’s perspective makes them appear slightly curved upward.

  16. Carol February 7, 2015, 8:38 am

    Because I’m unable to get down on the floor, I wondered if this exercise would be okay to do while lying down in bed and/or get similar results from doing a version of it while sitting in a chair. I’ve been trying a few while seated (in a chair that has a good back rest) and can feel a good stretch all through my legs and on the sides of my hips. Thanks Vivian for these exercises and appreciate all your informative information.

    • Vivian Goldschmidt, MA February 7, 2015, 10:56 am

      Feel free to modify the moves to suit your needs, Carol, and let us know how it goes!

  17. Sue February 7, 2015, 7:59 am

    Thank you for the moving illustrations of the weekend challenge exercises. It is very helpful in learning how the exercises should be properly done!

    • Vivian Goldschmidt, MA February 7, 2015, 10:55 am

      That is very true, Sue – that’s why Densercise includes demonstration videos. It really helps to see someone perform the moves!

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