Are you making dangerous mistakes in your exercise routine? These errors can weaken your bones and increase fracture risk.
In this episode, I have Dr. Claudia Tamas, the first clinician in the US to be a certified provider of the ONERO™ program and the Director of Women’s Health at Natural Medicine & Rehabilitation. Together, we dive into posture correction, spinal alignment, and the risks associated with improper form. We also asked Alice, one of the people in my ONERO™ program, about her experience.
Whether lifting weights or improving your daily posture, these essential tips will help protect your bones and reduce the risk of injury. Listen now and learn how to improve your posture and enhance your osteoporosis exercise routine!
“If you have osteoporosis or osteopenia, these exercises are contraindicated–you do not want to do anything that causes rounding of the back.“
~ Margie Bissinger
In this episode:
[01:52] – Common posture mistakes and how to correct them
[04:45] – The dangers of poor posture during weightlifting and exercise
[05:46] – The three curves in the spine
[07:00] – How to maintain neutral spinal curves to prevent fractures
[12:49] – Why exercises involving rounding your back are dangerous if you have osteoporosis
[13:58] – Exercises to improve kyphosis and correct upper back rounding
[15:09] – Osteoporosis precautions to avoid injury
[17:47] – Spinal movements you must limit
[19:40] – Recap: top three exercise mistakes
Resources mentioned
Osteoporosis ONERO™ Program in NJ
Mastering Core Activation for Weight Training and Life Class with Dr. Claudia Tamas
Osteoporosis Exercise Essentials Six Session program with Dr. Sherri Betz