It has come to my attention that these exercises, advised to "build bone strength" are -- in general -- and some specifically -- NOT SAFE for those with bone loss. It is very disappointing that an institution as esteemed as Johns Hopkins should be promoting such aggressive routines and presuming that all those with bone loss can follow them without fear. First of all, these are called core exercises which is ill-defined. Core strengthening involves only a certain group of our trunk muscles. Their exercises do nothing for our core AND core does not much for our bones, per se.
They recommend progressing weights weekly by several pounds. Such a strain is a good way to fracture spinal vertebrae.
Please, people, do not swallow all you read. One would certainly think such a prestigious medically-related institution as the Johns Hopkins Health Alerts would provide better information -- safer and more effective. My local discussion group discovered a couple years ago similar bad information being promoted and sold by the Harvard Health Newletter.
So -- one never knows, BUT, please remember the
basic warnings:
1. No bending from the waist -- keep you back straight and bend at the hips and knees. This is called "hip hingeing".
2. No twisting of the spine with feet fixed on the ground.
3. No toe touching and no crunches or similar stresses on the spine.
Furthermore, this JH protocol did not mention posture or safe body movement -- the heart of ALL exercise regardless of diagnosis.
Be very cautious about taking on anything that does not include the precautions/information I noted above.
Regardless of your age -- if you have any clue about having bone loss, you cannot play with fire and invite compression fractures of your spine.
Lucy Buckley PT aka Mother Goose
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