Margaret Martin, Physical Therapist
Margaret Martin, Physical Therapist
Want stronger bones and body? You're in the right place!
I am a Physical Therapist with 40 years of experience helping people improve their health, reduce pain, & live full, active lives. Over 200,000 people use my books, video workouts, and online courses to improve their bone health, posture, balance, and strength.
I am the creator of MelioGuide™, the leading online provider of safe and effective osteoporosis exercise programs.
I am the author of three books on exercise and fitness including Amazon bestseller Exercise for Better Bones , Yoga for Better Bones, and Strengthen Your Core. I trained over 12,000 health professionals how to treat people with osteoporosis.
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Sign up for my free course on Exercise and Osteoporosis at melioguide.com/free-course/
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amazing story! so hopeful-
What if your knees are bone on bone! Where is the lubrication gonna come from?
Wow. I could feel all the variations in my thighs! Couldn't go down as far as with the poor posture.
Would you say advise to stop doing the Horse Stance too?
I thought that the elbows was supposed to be in line with shoulder and not pointing outwards
And how do you get onto your side when you're flat on your back? Many can't do it.
How many reps? When do you know can go to down a level?
Exercise for aging stronger
can this help for those who can't lift their legs due to weak core?
Thank you 🙏 To make sure I’m getting the exercise right: am I engaging these muscles while exhaling mostly?
this is an excellent explanation and demonstration of how to achieve a tighter and stronger core. However, one thing I don't think you mentioned is how to keep the ribs down. Is this something that you would also stress?
Great advice !! I have herniated disc lumbar any suggestions for me?
I’ve been teaching squats for many years and usually have my participants put their hands on their shoulders or by their sides. However, I have seen this type of pose with the arms out front done in Yoga. Is that ok!
I agree. There are too many 20 - 30 yr old trainers showing older people how to exercise
So great, thank you! By the way, this assumes the viewer has a husband! ;-)
Thank you for this , teaching a good squat done correctly is so so important . Squatting is functional , yes you don’t need arms out in front but you can squat without the arms out in front . You can’t get in and out of a car or on and off the toilet ! Correct lifting technique . Teach options for arms but do not stop squatting !
Not hard to put together, if you have any mechanical ability at all.
How many reps and how long to hold the position for?
I'll do this but it's to the point now in which any exercise I do, 300 people say it's wrong and I should be doing something else. It's almost like, screw it I'll just be permanently injured
Hurts to squat. Nerve aggravation.
I did 15 without a problem however the next day the tops of my feet were soooo painful even when just sitting , no weight bearing.????
Thank you for advice your very helpful 🤗💞
Great video Thanks
Why such a high squat? Not using the full range of motion?
I do the Chinese face-the-wall squats which goes down until the heel is touching the thigh/butt
Wish camera zoomed in closer and you did more of each. Little too much explaining and not enough doing
Great video! Many thanks for sharing. Curious, what are your views on backwards/retro walking?
Excellent.
I don't regularly this version, but I do a variety of barbell, kettlebell, heavy club and body weight squats. As part of a variety I doubt it's harmful. Protraction is a healthy function but a lot of people are too stiff and weak to exercise it. Let them exercise it.
You seem to be demonstrating half squats. Your thighs do not lower so as to be parallel to the ground which is usually recommended by trainers. Is there a reason for going only halfway as you do?
Is there any benefit If one is out of the country for 3 months every year? Are all the benefits lost or is there enough retention?
Could you please include when to breathe in & out with each move. So very important
Try getting on off toilet arms at your side..
Thanks
A squat correctly performed is an essential exercise.
Hi . . I wouldn't say essential . . More like fundamental . . Foundational. . Leg presses might be preferred if the equipment is available. . Be well . .
Great story! Just found your channel with this video. I'm 65 and have osteoporosis -2.5. I can't afford a machine like this, so I've joined a gym that has a Power Plate and I do my weights program on the Power Plate.
When you whipped out the study, I was like, yup, subscribing!
Thanks for referring to the floor as the floor and not the ground…to me the ground only applies to being outside…when inside it is the floor..Enjoyed your video…82 yrs old ..not sure I could use my flat hand due to wrist issues nor the knuckles due to arthritis… BW..Richmond VA
This was very helpful, thank you! Do you know what the outro music you used? Would love to walk to something upbeat like that
im 18 and still learnt A LOT from this video!!! thank you for the amazing video!!
Valuable information. Much gratitude for sharing.
I have been doing air squats with my hands over my chest, and I go all the way to the floor. I haven’t had any problems doing these. I am a little hesitant to use weight because I am a 61-year-old male. I usually do two sets of 11. I haven’t had any issues whatsoever.thank you for the good information.
There is a psychological side to this, too. I lived in with my parents-in-law while they were in their late 80s and 90s. In their cases, they saw no need to practise getting up off the floor. But when they started falling (well over 50 times all up between them) they were too old to get motivated to practise. I became an expert picker-upper. The lesson is: begin practising years in advance of when you will really need it. You'll be training your muscle memory as well as your muscles.
I want to buy this. Can anyone tell me if you’ve had a heart attack? Can you use the vibration plate? my ejection fraction went back to normal. I only take one medication. I’m feeling great.
Thank you very much Margaret for educating me the proper way to handle a kitchen kettle, preventing avoidable injuries later in life 🙏
It took half the video to get to the actual moment but in the end a good video
I’m 67. The 20 year old physical therapist insisted on me doing planks! I could never do them even in my 20s. I told him he’d lost his mind, walked out and never went back.
excellent
Yes I reversed osteopenia. In 2 years I increased bone density by 4.3 % . In another 2 years I had a scan that showed by bones are now fine. I lift heavy at the gym, box and skip. I also do a lot of pullups.
Hi Margaret I hope you don’t mind my asking you this here since it’s not a kettle question, but it recently came up and I thought the next time Margaret posts something will ask her. I am near 71 and want to start some bone building. I recently got an old health rider from the 90’s, don’t know if they were popular in Canada, but were in the US. It really gives me not only an aerobic workout but if hold post vs handle a really good arm workout. But then someone told me that it wouldn’t do anything for bone building as it wasn’t weight, and that made me think the exercise bands aren’t a weight either. I thought yes but if they’re making your arms stronger….but then thought swimming makes your arms stronger too, but it’s not good for bones since no weight. All that to ask, should I be lifting actual weight or is the Health Rider and exercise bands sufficient for building bone?
At the end you said stop doing air squats. But you showed 3 ways to do air squats are those 3 ok and safe and do you recommend those 3?