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Episode 65: Functional Fitness and Body Awareness for Bone Health with Carl Reader
Stronger Bones Lifestyle Podcast: Take Control of Your Bone Health
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[1:52] What is a functional movement coach
[2:38] Bone health
[3:33] Arthritis
[6:32] Why does this matter
[9:19] The importance of core strength
[11:16] The glutes, the hamstrings and other important lower body muscles
[15:12] Discovering the correct way to move
[17:13] What are the functional movements
[19:29] Feet, ankles and knees
[34:52] Pushing vs pulling muscles
[44:50] Finding neutral spine
[49:11] The core
[1:03:12] The proper function of a squat
[1:11:49] Working with an personal or functional trainer
The Importance of Core Activation and Balance for Bone Health
Welcome back to the Stronger Bones Lifestyle Podcast. In Episode 65, host Debi is joined by Functional Movement Coach Carl Reader for an insightful conversation about how to keep our bones strong and healthy through smart, safe exercises.
Carl has over 20 years of clinical experience helping men and women over 50 online improve bone health and reduce joint inflammation by teaching them proper body mechanics and functional exercises. In today’s episode he brings this experience to the conversation, shedding light on the importance of optimal bone loading and foundational strength. He and Debi discuss the critical role of body awareness and proper muscle engagement in maintaining functional movement and offer practical advice on avoiding common pitfalls in exercise routines . They emphasize the significance of safe and effective exercise techniques to prevent injuries and strengthen vulnerable areas, like the hips and spine.
In this episode, Carl and Debi explore various strategies and movements to support bone health, including the importance of core strength, proper squatting techniques, and balancing exercises. Join them as they advocate for a balanced approach to exercise that’s rooted in understanding our body’s natural movements and needs.
"You can still move but let’s just do it in a safe way." [4:34]
"The body is always wanting to heal itself." [15:10]
"Slower is harder, slower is more advanced, slower is more effective, so if you want to be more advanced: go slower." [20:35]
"It doesn't need to be that you're grinning to bear it but rather that you improve the relationship you have with your body." [1:00:52]
Listen to more episodes on Bone Health and Osteoporosis
Frequently Asked Questions (FAQs)
Piezoelectricity in bones means that they produce electrical charges when subjected to mechanical stress, such as weight-bearing exercise. This electrical activity stimulates bone formation and repair, making targeted exercises crucial for bone health.
Weight-bearing exercises apply mechanical stress to bones, prompting them to produce electrical charges that stimulate bone growth. Exercises targeting areas like the hips and spine are particularly effective for strengthening bones, especially in individuals with osteoporosis.
Building foundational strength, especially in core and hamstrings, prepares the body for the added stress of load-bearing exercises. This reduces the risk of injury, ensures proper posture, and maximizes the effectiveness of the exercises for bone health.
When doing squats, focus on proper form, such as positioning your feet correctly, softening your knees, leaning your hips, and maintaining a neutral spine. Engaging your glutes, hamstrings, and quads correctly helps protect your joints and spine from excessive strain and injury.
Proper muscle activation ensures that different muscle groups work together harmoniously, which supports joint stability and efficient movement. This not only enhances bone stimulation but also prevents injury, particularly during dynamic movements like squats and step-ups.