Heel Drops for Stronger Bones: The Simple Exercise You’re Missing! - Exercises for Osteoporosis скачать в хорошем качестве

Heel Drops for Stronger Bones: The Simple Exercise You’re Missing! - Exercises for Osteoporosis

Discover the surprising benefits of heel drops for bone health! Whether you're managing osteoporosis, concerned about fractures, or simply want to strengthen your bones, heel drops might be the simple yet effective exercise you've been searching for. In this video, I’ll break down the science behind heel drops, how they compare to high-impact exercises like running and jumping, and how you can easily incorporate them into your daily routine. 👣 What You'll Learn in This Video: What are heel drops and why are they so effective? The science behind mechanical loading and ground reaction forces. High-impact vs. low-impact exercises: What’s best for YOUR bones? How to safely include heel drops in your workout. A game-changing tip to make heel drops even more effective! 🧠 Backed by Research: We'll dive into studies from journals like The Journal of Electromyography and Kinesiology and groundbreaking trials by Bassey and Ramsdale. Learn how heel drops help maintain bone density, strengthen muscles, and reduce the risk of fractures—all while being a low-impact option for those with arthritis or advanced osteoporosis. 💪 Why Heel Drops Matter: Heel drops aren’t just for beginners. They’re a powerful addition to any bone-health routine, working best when combined with exercises like squats, lunges, and balance training. Plus, they’re easy to do anytime, anywhere—even while waiting in line at the grocery store! 📋 Studies Mentioned in This Video: https://pubmed.ncbi.nlm.nih.gov/30611... Montgomery G, Abt G, Dobson C, Smith T, Evans W, Ditroilo M. The mechanical loading and muscle activation of four common exercises used in osteoporosis prevention for early postmenopausal women. J Electromyogr Kinesiol. 2019 Feb;44:124-131. doi: 10.1016/j.jelekin.2018.12.004. Epub 2018 Dec 11. PMID: 30611015. https://pubmed.ncbi.nlm.nih.gov/7605708 Bassey EJ, Ramsdale SJ. Weight-bearing exercise and ground reaction forces: a 12-month randomized controlled trial of effects on bone mineral density in healthy postmenopausal women. Bone. 1995 Apr;16(4):469-76. doi: 10.1016/8756-3282(95)90193-0. PMID: 7605708. 👉 Ready to Take Action? Try heel drops today and start building stronger bones with just a few minutes of effort. Whether you’re just starting or looking to level up your routine, these exercises are adaptable to your needs. Download my free guide "What Your Doctor Didn't Tell You About Navigating Osteoporosis" https://optin.bonebuildersystem.com/3... 👍 Like, Subscribe, and Share! If you found this video helpful, don’t forget to give it a thumbs up, subscribe for more bone-health tips, and share it with someone who could benefit. Together, let’s reduce fractures and build healthier, stronger lives! 📌 Join the Bone Health Movement: I’m Sarah, a BoneFit certified instructor, 500-hour trained yoga teacher with osteoporosis-specific training, and a certified health coach. My mission is to reduce osteoporotic fractures and help you live your healthiest life. Let’s journey together toward better bone health! 💬 Got questions? Drop them in the comments below! I’d love to hear from you. Chapters: 00:00 Welcome and introduction 01:36 What are heel drops? 02:04 The science behind heel drops 04:35 High impact vs. low impact exercises 06:25 A client's story 08:37 Benefits of heel drops 14:16 How to incorporate heel drops into your exercise regime 16:11 Conclusion #HeelDrops #BoneHealth #Osteoporosis #BoneStrengthening #LowImpactExercise #HealthyBones #BoneFit #ExerciseForOsteoporosis #FitnessForLife