Sara Meeks Osteoporosis Program: Walk Tall: An Exercise Program for the Prevention and Treatment of Osteoporosis. Triad Publishing. 1998.
Table of Contents:
I. Mental Imagery: "Yes, You Can Be Taller!"
II. Site-Specific Exercises
V. Scapular Stabilization
VI Activities of Daily Living
VII what's Next?
1. You will find that the exercises in this book are site specific and not just a 'general exercise program' as in so many other books. As a result you can emphasize those areas that either give you pain or that your Dexa scan showed have the lowest bone density.
Special emphasis is given to stretching certain muscles so as to restore normal body alignment and to strengthen the deep layer of muscles in the back that hold your body upright against the pulls of gravity. This can be of enormous benefit to anyone diagnosed with bone loss. Being able to sit, stand and walk in aligned ways take undue pressure off our bones - especially your spinal vertebrae.
Once you get used to these new ways of standing, sitting and walking you may find a new ease of movement and much less chronic pain.
2. You will be following the directions of a licensed physical therapist.
These exercises are safe for nearly everyone - the author does not include any of
the exercises that research has shown should not be used by those with
fragile bones. This is important. Not every leader of an exercise group understands the special needs of persons with thin bones and more than one person has suffered a hairline fracture from an inappropriate exercise.
3. You will start at a low level and slowly work your way up to optimal strengthening for your body.
Sara Meeks Osteoporosis Osteopenia book states that you can not only have improved posture and relief from back pain but you will will prevent some of the devastating effects of bone loss. This is important . You want both and if exercises will give you relief from daily pain, that is so much healthier than taking over the counter or prescription pain medication. These may provide 'temporary relief' but they do NOTHING to address the underlying cause of your pain.
If doing a few exercises each day will give you relief for now and realign you body so there is a-permanent improvement, isn't that what you want? Pay the price of a single book and build a new habit of doing the exercises she suggests or keep having pain and spending your money on over the counter or prescription drug. Do consider trying the book!
You can buy a copy at Amazon
Understand the Causes of your bone loss.
Here is a list of Natural programs to increase bone density