OsteoBoston hosts Sarah Mapes, fitness instructor and nutritional health coach.
Sarah pursued specialized training under Dr. Loren Fishman, a pioneer in yoga for osteoporosis, and is BoneFit certified. She not only has 20 years of yoga practice, but she's also certified as a Nutritional Health Coach from the Institute for Integrative Nutrition. She helps individuals strengthen their bodies and enhance their overall well-being through safe, mindful movement and nutrition.

This video includes:
0:00 Intro
01:08 Speaker introduction
04:01 Safe ways to get on the ground
05:35 Movements to avoid and how to adapt your movement for osteoporosis
07:20 Adaptation for sun salutation pose
08:53 Why to avoid rounding your spine
10:18 Movements that are important to do in yoga
12:46 Small back bends and lateral movements
15:11 Side to side motion
17:16 Compression fractures
21:37 Benefits of small backbends
22:55 Demonstration of small backbend
23:45 Stimulating bone growth based on Dr. Fishman's studies
29:24 How yoga offers wonderful things for bone building
31:21 Is twisting safe
35:36 Who should avoid twisting of any kind
39:15 Demonstration of golfer pickup
42:20 Demonstration of safely pulling a turkey out of an oven
45:02 What to look for in a chair to support good posture
46:59 Adapting yoga poses
50:48 How to safely stretch your hamstrings with osteoporosis
54:02 Demonstration of upside down pigeon/figure four - safely tie your shoes
56:51 Demonstration of downward facing dog pose
58:59 Demonstration of hip hinge
01:02:12 Strengthening the hips
01:05:34 Walking for bone health
01:07:11 Demonstration of bridge pose
01:09:40 Sarah's personal experience with osteoporosis
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Find Sarah on her website at sarahmapes.co and on her YouTube channel, The Bone Builder System, at [ Ссылка ].

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