BoneSmart Pilates DVD: Exercise to Prevent or Reverse Osteoporosis-Improve Posture, Build Bone, Age Strong

I was diagnosed with severe osteoporosis at age 57 in the spine and hip. For two years, I tried other DVDs for osteoporosis, but never had total confidence in the safety of the exercises or my ability to perform them safely. I consulted a Physical Therapist, who developed a daily routine for me, but I found it difficult to retain important information about proper posture while doing exercises without a video reference.Finally, in fall 2013, I stumbled across Teresa Maldonado Marchok's DVD. In fall 2015, my DEXA scan showed nearly a 17% improvement in bone density, putting me in the category of osteopenia. I attribute this improvement in large part to daily walks of at least 2 miles, healthier diet (increase in calcium-rich foods), vitamin D supplementation and especially regularly following the BoneSmart postural practices and bone-strengthening exercises in the BoneSmart Pilates DVD workouts.I was immediately struck by important differences between the BoneSmart Pilates DVD and my previously purchased DVDs:1. Teresa is a licensed PT with years of experience, so I had confidence that the exercises were SAFE. In fact, many of the exercises were those recommended by my PT.2. Teresa is a very effective teacher. Unlike my PT, Teresa clearly demonstrates common postural errors (unsafe positions), followed by detailed explanation of the proper postures. When I attend a yoga class now, I know what exercises are not safe for those with osteoporosis and how to safely modify them.3. The DVD is divided into short workouts, 2 or 3 of which are easily manageable to do on a daily basis. a. MAT exercises for core, hip & arm strength/vertebral bone building/flexibility b. STANDING counter workout for alignment, balance, contraction working hips, back & wrists c. RESISTANCE BAND workout to develop proper posture & strengthen back, core and shoulders (excellent for anyone who has suffered frozen shoulder) d. HIP blaster (daily 5-minute essential workout) e. BONE DANCE workout incorporates the element of "bone surprise" to stimulate bone remodeling f. BONUS section that provides the best coaching I have ever seen on postural alignment that can be practiced throughout the day; seated exercises that provide an alternative to the MAT workout for those (like me) who suffer from vertigo; and a morning routine called "rise and shine" to safely awaken muscles and joints4. Each DVD segment is preceded by a detailed tutorial, which can easily be skipped if you desire to do so and have mastered the concepts/safe positions. After almost 3 years, I STILL prefer to go through both the tutorial and its section, as I find benefit from the methodical slower-paced tutorial as a warm-up for the actual routine.5. The concepts of Alignment, Balance & Contraction (the ABCs explained in the DVD's introduction) are emphasized/reinforced throughout all workouts.6. Those who purchase the DVD have access to a private support page!7. The DVD production quality is superior: a. The background/environment is not cluttered (white background, participants wear similarly colored clothing, offering a relaxing, distraction-free visual experience) b. Positions that could be confusing are described verbally in detail and demonstrated in front, back and side views as needed. Description and modeling of common postural errors are clearly contrasted with correct postures. The images of a soup bowl, lantern and puppet strings to illustrate postural alignment are excellent. c. Workout participants vary in age from 40s to 80s and adaptive positions are described and demonstrated. d. Sound is excellent and verbal instructions are evenly paced and clearly enunciated.For those concerned that the exercises can't be performed without the prop bundle, alternatives to the prop bundle are described in the DVD. I used previously purchased resistance bands (one tied in a knot to simulate the ankle band), a rolled up towel for the mini-ball and a swiffer mop handle instead of a dowel. That said, I recently treated myself to the prop bundle and it is definitely a step up!

very pleased

Would you like to feel younger and stronger? Then this DVD is your golden ticket! The exercises are safe for everyone and Teresa makes them fun to do. Her expertise is invaluable and she inserts nuggets of wisdom throughout. The TUTORIALS afford you critical pointers on breath, alignment, and safety so I strongly urge viewers to watch and review them because not following the regimen can result in less than desired or expected results. The DVD is sequenced, first warming up and then working the muscles. There is also a hierarchy to the DVDs and this is an excellent starting point as the other 2 are more advanced. I have always exercised and enjoy an active lifestyle but knew I had to hone my routine based on recurring sciatica and age, soon to be a septuagenarian!I have been practicing this DVD for 10 days and the results are impressive. As a former Pilates teacher I was aware of the benefits of Pilates but also the risks since my body has been compromised with sciatica and osteopenia, I felt it necessary to find a regimen that would support those areas. Teresa's expertise is unparalleled. Although I purchased all 3 of her DVDs I am going to continue using this one until I feel equal strength on both sides of my body.To challenge myself I increase the repetitions to build strength, insuring that when I am ready to begin BoneSmart Pilates Aging Strong Volume 1, my body will be strong enough while keeping it safe.This DVD is divided into 4 segments with a dance bonus:MAT WORK- neck, supine, side, and prone targeting back and core strengtheningSTANDING COUNTER SERIES- mainly lower body strength with some upper bodyRESISTANCE BAND- arms and upper backHIP BLASTER- lower body and balanceDANCE- fun integration of techniques taughtHere is a list of my benefits:1. Improved lower body strength so climbing stairs is no longer an issue. I can also get up from a low squat without assistance.2. Improved posture and a stronger core3. Improved breath with fewer asthmatic incidents4. Improved balance, critical for preventing falls5. Trimmed waist by 1" and clothes fit better6. Postponed taking osteoporosis medicine. My DEXA scan revealed that my osteopenia worsened which catapulted me into action, prompting me to select this DVD series. My physician was very impressed with Teresa's credentials and felt this would build bone strength along with calcium and vitamin D supplements. I am 1/2 point away from osteoporosis in my spine so I will be diligent in my practice to build bone mass by using resistance bands.Although I own balls and bands I wanted her equipment. Watching the DVD I mmediately noticed a difference in her ball. Fully inflated, it has give, while I had to deflate mine which was firmer, so I didn't benefit from a full range of motion. The fascia ball is a treat for the feet. The bands are excellent so my older ones are squirreled away in various rooms and can be used frequently during the day. When my upper back becomes tired from desk work, cooking, etc, I pull out a band and do the W's and the tension is released! All items are portable and easily packed so they will go wherever my travels take me.Thank you, Teresa. You have provided a safe but powerful program, appropriate for everyone.

The content of this video is intended for those with bone health issues and taught by a physical therapist. The reason I'm not fond of this DVD is how it's formatted. There are no breaks between workouts and it's 2 hours & 20 minutes long. No real edit breaks to stop and pick up again at a later time. I also don't care for the instructor's teaching style. Each movement feels more like it's meant for teaching PT students rather than for working out at home. There were some good takeaways like using a pole or walking stick for stability during some of the movements. But overall I just couldn't get into any kind of momentum with this workout. I much prefer videos that show modifications for more challenging movements, which for me is easier to follow. **I now use a DVD by Suzanne Andrews called, "Functional Fitness: Get Stronger Bones" which has 3 separate workouts, walking, balance and one for strengthening the back specifically. It's far easier to follow and isn't nearly as time consuming. And as in all of Suzanne's videos, it shows 3 different skill levels so it's easy to pick which one is best for you.