Fitness: Various Resistance Training Exercises

Physically Challenged

Resistance Training for Persons with Physical Disabilities nchpad.org
“..6. Certain individuals with cerebral palsy have a condition known as athetosis. This condition results in involuntary movements that occur in one or more of the person’s limbs. The movements are uncontrollable and are often referred to as slow and ‘writhing.’ Facial muscles are also involved, which make the person appear to be laughing or crying. Since the movement of muscle groups is involuntary, use of free weights may not be possible because the hand may open reflexively during the weight routine. Elastic bands may also be a problem since the resistance may be difficult to control and may result in the band snapping back too quickly. Cuff weights and machines are the most appropriate modalities. Active-assistive exercise may be needed to perform the motion smoothly…”

Resistance Bands

Stretching

*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

TOP 5 Resistance Band Stretches for Flexibility – YouTube
Video for samples of stretching with bands resistance stretches youtube.com
▶ 8:48

Stretching With Resistance Bands-Aguirre Fitness

Variety

33 Resistance Band Exercises You Can Do Literally Anywhere greatist.com
“..The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, streeetch!..”

Muscle Building

10 Forms of Resistance Training That Strengthen Your Muscles April 10, 2009, at 2:00 p.m. health.usnews.com
Strength training: Carry a load to build up your arms, legs, core, and more.

Special Focus and Challenges

-Elderly
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

Resistance Band Exercises for Seniors Part 1 – YouTube

Exercise Tips for Seniors : Resistance Band Workout for … – YouTube

Elastic Band Arm Exercises for Seniors – YouTube

Exercise Bands & Tubes for Strength, Rehabilitation and Arthritis-Friendly Workouts draxe.com
“..For beginners, perform 2 sets of 8 for each exercise using the lightest resistance band. If you need more resistance because you find it to be too easy, either shorten the distance where you are holding or standing on the band, or choose the next resistance band level up for the added challenge. ..”

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Fitness: Exercise tips for Seniors

Assessments

Functional “Abilities” for Independent Lifestyle

Six essential functional tests for senior adults bioexsystems.com
“..The typical strength and flexibility tests used with a younger population will usually not meet the needs of the senior adult nor will the normative values associated with those functional tests apply. Delaying frailty and improving functional mobility are primary goals when working with seniors. Functional tests designed for seniors can help identify weaknesses in those areas, hopefully before limitations occur. Following are brief descriptions of six essential functional tests for senior adults that are easy to perform and require very little equipment. Many software programs and other text resources are available for specific test protocols as well normative values…”

Assessing Functional Fitness in Mature Adults Cody Sipe by Cody Sipe on September 05, 2017 acefitness.org
The Senior Fitness Test
Common Senior Fitness Tests media.lanecc.edu

-30-Second Chair Stand Test
*see Fitness: Lower Body Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

30-Second Chair Stand Test – YouTube

How to Perform the 30-Second Chair Stand Test (and why) – YouTube

30-Second Chair Stand Test Protocol – YouTube

SENIOR FITNESS TEST – YouTube

*great instructions: show the test yourself (arms cross over shoulders) , let participant try it out , and then do the actual test

Senior (Elderly)-Fitness: Test (30 second chair stand)

=>Scoring Results

Assessment 30-second Chair Stand – CDC cdc.gov
30 Second Sit to Stand Test | Shirley Ryan AbilityLab – Formerly RIC
“… The 30-Second Chair Test is administered using a folding chair without arms, with seat height of 17 inches (43.2 cm). … That way, it is possible to assess a wide variety of ability levels with …..”
An evaluation of the 30-s chair stand test in older adults: frailty detection based on kinematic parameters from a single inertial unit ncbi.nlm.nih.gov
“..Results

For the stand-up and sit-down phases, velocity peaks and “modified impulse” parameters clearly differentiated subjects with different frailty levels (p < 0.001). The trunk orientation range during the impulse phase was also able to classify a subject according to his frail syndrome (p < 0.001). Furthermore, these parameters derived from the inertial units (IUs) are sensitive enough to detect frailty differences not registered by the number of completed cycles which is the standard test outcome.."


-30 Second Arm Curl Test
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

30 Second Arm Curl Test – YouTube

Northeastern University Senior Fitness Assessments – 30-second Arm …

Arm Curl Test – YouTube

=>Scoring Results

Senior’s Arm Curl Test exrx.net
“…’Repetitions’ is the number of times subject curls weight within 30 seconds. Click “Calculate”. Evaluates arm flexor strength endurance for seniors, 60 through 94 years of age. ..

Subject should be encouraged to perform a trial of one or two repetitions without weight before test to clarify form.

Sit on chair with dumbbell
Women: 5 lbs (2.3 kg)
Men: 8 lbs (3.6 kg)
Hold weight in a handshake grip with arm fully extended to side of chair
Curl weight by flexing elbow while turning palm of hand toward shoulder
Lower until elbow is straight
Repeat curling until 30 seconds expire
..”

Arm Curl (Bicep) Test topendsports.com
“..scoring: The score is the total number of controlled arm curls performed in 30 seconds. Below is a table showing some recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”

-Six Minute Walk Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Six Minute Walk Test – YouTube

The Six-Minute Walk Test: Why and How? — BAVLS

Six Minute Walk Test 2012

=>Scoring Results

6 Minute Walk Test topendsports.com
“..It is an adaptation of the Cooper 12 minute run. The 6 Minute Walk test is part of the Senior Fitness Test Protocol. For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test…”
Miles to Meters conversion metric-conversions.org
1mi= 1609.344m
The 6-Minute Walk Test in Mobility-Limited Elders: What Is Being Measured? academic.oup.com
“..In this study involving mobility-limited older adults with no significant cardiovascular or respiratory disease, the 6mw test was strongly associated with performance-based measures of functional limitation, yet was poorly associated with proxy measures of submaximal aerobic capacity. Consistent with other performance-based measures of function, impairments in leg power and strength were predictive of 6mw performance, with the greatest influence being at distal lower extremity sites…”

“The object of this test is to walk as far as possible for 6 minutes. You will walk back and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself. You will probably get out of
breath or become exhausted. You are permitted to slow down, to stop, and to rest as necessary. You
may lean against the wall while resting, but resume walking as soon as you are able. You will be walking
back and forth around the cones. You should pivot briskly around the cones and continue back the other
way without hesitation. Now I’m going to show you. Please watch the way I turn without hesitation.”…

6 Minute Walk Test | Shirley Ryan AbilityLab – Formerly RIC

Six Minute Walk Test / 6 Minute Walk Test sralab.org
“..Set-Up:

Place cones at either end of the 30 metre stretch as turning points
Have chairs set up either side and halfway along the walking stretch..”

IFA Senior Fitness ifafitness.com

Cardiovascular Testing


Stress testing should be performed by a doctor. Once the doctor has given the written approval with a list of limitations, the trainer must then determine the fitness level of the cardiovascular system by performing fitness testing. Testing should not be performed on clients who have tachycardia. Fitness tests should be performed on an individual basis and not as a group to avoid competitive results.

The Six-Minute Walk Test is used to measure aerobic endurance. The client will walk at their fastest pace around a rectangular track whose length is 50 yards (45.7m) and width is 5 yards (4.6m).,,

The following table lists average distances based on age. Scores lower than these figures are considered below average. Scores higher than these figures are considered above average. ..”

-2 Minute Step Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

2 Minute Step Test – YouTube

2 Minute Step Test – YouTube

The 2 Minute Step Test – YouTube

2 Minute Step in Place Test topendsports.com
“..scoring: Record the total number of times the right knee reaches the tape level in two minutes. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”
The 2-minute step test is independently associated with cognitive function in older adults with heart failure link.springer.com
“…. The 2-minute step test (2MST) has been suggested as a more practical alternative to the 6MWT, though no study has examined whether it is associated with cognitive impairment in persons with HF. This study examined whether the 2MST is associated with cognitive function in older adults with HF….”

-Chair Sit and Reach Test
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
particularly hamstring

Chair Sit And Reach Test – YouTube

Northeastern University Senior Fitness Assessments – Chair Sit-and …

Chair Sit and Reach Trial 1 – YouTube

=>Scoring Results

Chair Sit and Reach Test topendsports.com
“..scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance reached, either a negative or positive score. Record which leg was used for measurement. Below is a table showing the recommended ranges (in inches) for this test based on age groups (from Jones & Rikli, 2002)…”
Chair Sit and Reach Test fitt50.hu
“..Equipment required

ruler or tape measure,
straight back or folding chair (about 44 cm high).

Procedure

Sit on the edge of the chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
Place one hand on top of the other with tips of the middle fingers flush.
Inhale, and then as you exhale, slowly reach forward toward the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
Keep the knee straight, and hold the reach for 2 seconds. If your knee bends, straighten your leg and start again.
The distance is measured between the tips of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score). Record the measurement to the nearest 1 cm and which leg you performed the test.
Repeat the test 2 times on each leg.
..”

-Back Scratch Test
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Back Stratch Test – YouTube

Back scratch Test – YouTube

Back Scratch Test.mpg – YouTube

=> Scoring Results

Back Scratch Test topendsports.com
“..An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score),..”
Back Scratch Test fitt50.hu
Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org
…Apley’s Scratch Test

“This assessment examines the ability to combine motions of the shoulder (glenohumeral joint) and shoulder girdle (scapulothoracic) joint. The hand that is reaching up and over the head to touch the top of the back with the palm should ideally touch the medial or vertebral border of the opposite shoulder blade or even farther down the spine. The hand reaching up the back with the back the hand reaching up mid back should ideally touch the inferior angle of the opposite shoulder blade. ..”

-8 foot and up go test
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

8 Foot up and go test – YouTube

Part 2: 8-foot Up and Go Assessment – Prevent Senior Falls – YouTube

8-foot Up and go test – YouTube

Northeastern University Senior Fitness Assessments – 8-Foot Get Up …

=>Scoring Results

8 Foot Up and Go Test topendsports.com
“..Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials…”
The 8-foot up and go test is the best way to assess physical function in the rheumatoid arthritis clinic academic.oup.com
“..RA patients typically experience adverse, inflammatory-driven changes in body composition, which result in muscle wasting and increased fat mass. This condition, termed rheumatoid cachexia (RC) [1], is a major contributor to the impaired physical function of these patients [2, 3]. Poor physical function is a strong predictor of clinical outcome in RA, and is associated with increased morbidity and mortality, reduced quality of life and higher treatment costs [4–6]. Both patients and health-care professionals identify physical function as a key outcome in the management of RA [7] and improving function as an important therapeutic target in clinical care [6, 8–10]. Hence, accurate assessment of physical function is required if RA treatment is to be optimized [10]…”
8-Foot Up-and-Go Test fitt50.hu
Validity of the 8-Foot Up and Go, Timed Up and Go, and Activities-Specific Balance Confidence Scale in older adults with and without cognitive impairment. ncbi.nlm.nih.gov
“..Fall history was found as the only significant predictor of test outcome for the TUG, 8UG, and ABC, indicating that MCI is not a significant determinant of test performance…”

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Mobility Assessments for Higher Functioning

-Squats
*see Fitness: How to get “defined” glutes (butt)? goodnewshealthandfitness.wordpress.com

3 Functional Tests for Older Clients to Assess Quality of Movement … theptdc.com

2. Sit-to-stand test
“..his test mimics an everyday activity: can your client comfortably get in and out of her chair?

During this test, have the client sit with her back touching the back of the chair. Now ask the client to stand from the seated position, counting aloud every rep. Stop the test when the patient can get five reps of sit-to-stands…”

How Fit Are You? The Chair Test – The Truth About Getting … – YouTube

< 35 Men 10 in 10 sec
< 35 Weomen 12 in 12 sec
55 Men 19 in 19 sec
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

-Frontal Planks
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Fitness Over 50: Prone Planks – YouTube

Elderly 30 Second Plank – YouTube

87-year-old woman doing the plank for four minutes. – YouTube

-Overhead Reach

How to do the Functional Reach Test – YouTube

Others Related

5 Chair Exercises for Older Adults
Franklin Antoian by Franklin Antoian
on May 09, 2017 acefitness.org

A simple life expectancy test – How To Stay Young: Episode 1 Preview – BBC One

Sitting Rising Test…Debunked

8 Balance Moves for Active Agers
Lawrence Biscontini by Lawrence Biscontini
on May 15, 2015 acefitness.org
“.. Participants in this study were 168 men with systolic heart failure (New York Heart Association (NYHA) class I-IV). In the study we used the two-minute step test, the six-minute walk test, the cardiopulmonary exercise test and isometric dynamometer armchair. Results: Patients who performed more steps during the two-minute step test covered a longer distance during the six-minute walk test (r = 0.45). The quadriceps strength was correlated with the two-minute step test and the six-minute walk test (r = 0.61 and r = 0.48). ..”

Designing Balance Exercise Programs for Older Adults acefitness.org
“..Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to decreased muscle flexibility and strength, reduced central processing of sensory information, and slowed motor responses (American Geriatrics Society, British Geriatrics Society, and American Academy of Orthopedic Surgeon Panel on Falls Prevention, 2001). In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults. The following article uses case studies to outline the critical components of designing individualized balance exercise programs for clients that reduce their risk of falls. Sample balance exercises and training progressions (from simple to complex) will also be presented…”

How long will I live? Simple sitting test predicts longevity today.com

Exercises

What Type of Exercise Do You Use to Help Older Adults Prevent Falls? Jan 01, 2008 ideafit.com

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

*see Fitness: Various Workouts while Watching T.V. goodnewshealthandfitness.wordpress.com

15-minute Sample Workout for Older Adults from Go4Life – YouTube

30 Min Senior Workout Routines – Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Full Body Flexibility Exercises for Seniors – YouTube

Daily Life Activities

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment

Staying Fit, parentgiving.com
Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Senior resistance band exercises with balance and Wellness – YouTube

Resistance Band Exercises for Seniors – YouTube

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Senior Fitness Exercise – Resistance Band Workout with Stef – YouTube

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Prevent FALLS with These Simple Balance Exercises for Seniors and …

Dynamic Standing Balance Exercises for Elderly

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Hip Flexors
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Hip Stretches | Exercise for Older Adults – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hip Flexor …

Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

10 Daily Posture Exercises for Seniors

Lower Body

*see Fitness: Lower Body Exercises for those with “limited” mobility https://goodnewshealthandfitness.wordpress.com

-Seated Squats

Senior Squat Exercise – Senior Sit Down Stand Up Exercise – YouTube

Senior Citizen Exercises : Senior Exercises: Seated Chair Squats …

Senior Exercises: Seated Chair Squats – YouTube

20 Min Standing & Seated Exercise for Seniors, Obese … – YouTube

-Single-leg Lunge with Chair

Lunge With A Chair For Seniors – YouTube

Leg Strengthening Exercises for Seniors – The forward Lunge – YouTube

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …

-Leg Curls

Senior Physical Fitness at Home : Hip Abduction Chair … – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Hamstrings

Geriatric Hamstring Stretches – YouTube

Senior exercise videos: HAMSTRING STRETCH – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Calf Raises

Senior Physical Fitness at Home : Calf Raise & Calf Muscle … – YouTube

Standing Calf Stretch

ReflexClinic
Published on Jan 28, 2013
Calf stretch in standing position is performed by standing in a lunge position with hands placed against the wall or on a sturdy table for support. The hips are directed forward and the trunk is upright. The back foot is flat on the floor and pointing straight forward. Slowly transfer your weight onto the front leg until you feel the stretch in the calf of the back leg. Hold for 30 seconds to 1 minute. Repeat 2-3 times per side. You can also slightly bend the back knee to affect a different portion of posterior calf muscles.

-Others

12 Best Leg Exercises For Seniors And The Elderly eldergym.com
“..Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age..”

4 Lower Body Strength Exercises for Older Adults from Go4Life

Leg Strengthening Exercises for Seniors – YouTube

Best Leg Exercises For Seniors – YouTube

Standing Exercises for Older Adults – YouTube

4 Lower Body Strength Exercises for Older Adults from … – YouTube

=>Chairs

20 Min Exercise for Seniors, Older People, Elderly – Seated … – YouTube

Chair Fitness Workout | Chair Exercises For Seniors – YouTube

How to Side Leg Raises For Seniors – YouTube

How to Do Chair Stand Exercises for Seniors – YouTube

Seated Exercises for the Elderly – YouTube

=>Stretching

Stretching for Older Adults – Legs & Lower Back – YouTube

Back and leg stretch for Seniors – YouTube

The Best Leg Stretches for Seniors – Part 1: Lower Body … – YouTube

Seated Stretches for the Elderly or those with Limited Mobility – YouTube

Gastroc stretch at wall

Upper Body Workouts

-Back

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

-Chest Press

Senior Fitness Exercises : Seated Chest Press Exercise for … – YouTube

Senior Citizen Exercises : Senior Exercises: Chest Presses – YouTube

How to Do Seated Resistance Band Chest Press – YouTube

-Wall Push-Ups

Senior Fitness – Pushups at the Counter – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Bicep Curls

How To Do Resistance Band Bicep Curls-Exercise Tutorial – YouTube

How to Do Bicep Curls for Seniors – YouTube

Senior Physical Fitness at Home : Bicep Curl Exercises for … – YouTube

-Lateral Arm Raises

How to Exercise: Arm Raise Range of Motion for Seniors – YouTube

Exercise for Seniors : How to Strengthen Flabby Arms – YouTube

Lateral Raise with Resistance Band | Tim McComse

Core
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Core Strengthening Exercises for Seniors – YouTube

Core Strengthening Exercises for Seniors – YouTube

Seated Upper Body and Core exercises for Seniors – YouTube

Smart Moves Abdominal and Core Exercises in a Chair – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Exercises for Seniors – YouTube

Physical Therapy Exercises for Seniors: Shoulder Pain … – YouTube

Flexibility and Mobility Enhancing Stretches for Older Adults

Easy exercises for seniors, Part II: Shoulder shrug, neck … – YouTube

-Others

6 Upper Body Strength Exercises for Older Adults from … – YouTube

Physical Therapy Exercises for Seniors: Upper Body … – YouTube

Five Minutes of Fitness After Fifty, #9, Upper Body Strength – YouTube

=> Chairs

Seated Row Chair Exercise for Older Adults – YouTube

=>Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Mid Back Pain For Seniors – Back Extensions – YouTube

Upper Body Active Stretch Workout – Arms, Shoulder, Chest – YouTube

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

The Best Stretches For Seniors – Part 2: Upper Body … – YouTube

Shoulder Stretches | Exercise for Older Adults – YouTube

Neck Stretches | Exercise for Older Adults – YouTube

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Senior Citizen Water Workout | Water Aerobics – YouTube

Misc

Flash mob seniors, Senior Exercise Class, chair exercise, exercise choreography older adults

Fitness: Eldery-What’s your favorite exercise video?

*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Any other exercises you suggest , recommend, etc..?

Good News Elderly
https://www.facebook.com/groups/471659289554782/

Follow Us At:

#healthfitnesslifeguy

Medical: What are parts of the Skeletal System?

ACE Chapter 1 Skeletal System Flashcards | Quizlet
https://quizlet.com/67717601/ace-chapter-1-skeletal-system-flash-cards/

Skeletal System Structures and Functions – YouTube
Video for skeletal system function and structure▶ 8:42

https://www.livescience.com/22537-skeletal-system.html

THE SKELETAL SYSTEM human anatomy

http://www.innerbody.com/image/skelfov.html

1. Axial Skeleton
2. Appendicular Skeleton

http://academic.pgcc.edu/~mhubley/a&p/205/notes/notes7.pdf

How to Learn the Human Bones | Tips to Memorize the Skeletal Bones

Bones Song

Bone Names Have Meaning – Part 1 – Get Started

http://www.my-ap.us/bonetypes

https://phuphumucl.files.wordpress.com/2017/08/survival-guide-for-anatomy.pdf

http://www.ivyroses.com/HumanBody/Skeletal/Bone-Types.php

Major Bones of the Body

Terminology

Medical Definition of Lateral medicinenet.com
“…1. In anatomy, the side of the body or a body part that is farther from the middle or center of the body. Typically, lateral refers to the outer side of the body part, but it is also used to refer to the side of a body part. For example, when referring to the knee, lateral refers to the side of the knee farthest from the opposite knee. The opposite of lateral is medial.
2. In radiology, slang for a lateral X-ray…”

Medical Definition of Scapula medicinenet.com
“…Scapula: The shoulder blade (or “wingbone”), the familiar flat triangular bone at the back of the shoulder.

The word “scapula” (with the accent on the first syllable) is Latin. The Romans always employed the plural “scapulae”, the shoulder blades. Because the shoulder blade resembles the blade of a trowel (a small shovel), the word “scapula” is thought to have come from the Greek “skaptein” meaning “to dig.”

The term “subscapular” means under (sub) the scapula. The subscapularis muscle originates beneath the scapula. This muscle moves the arm by turning it inward (internal rotation). The subscapularis muscle tendon is part of the rotator cuff…’

Axis medical-dictionary.thefreedictionary.com

Fundamental Movements (From Anatomical Position) cram.com

MOVEMENTS

Types of Joints

Types of Joints
(between bones in the human body) ivyroses.com

Different types of joints enable the bones forming the joints to move relative to each other in different ways and to different extents, i.e. from freely moveable to hardly any movement at all.

The types of joints in the human body can be classified according to either

the structure of the joint (how the bones are attached together) or
the function of the joint (described in terms of the extent of possible movement of the bones forming the joint).

There is, of cours….”

1. Structural Classes of Joint

a. fibrous
b. cartilaginous

c. Synovial

Joint Movements ivyroses.com

This page lists with short definitions the types of movements at synovial joints.

Joint movements of this type are also known as anatomical movements. For more detailed information about a specific movement click the the name of the joint movement in the tables below (pink links in bold).
Angular Movements

Angular movements invo…”
9.5 Types of Body Movements opentextbc.ca
“…Overall, each type of synovial joint is necessary to provide the body with its great flexibility and mobility. There are many types of movement that can occur at synovial joints (Table 1). Movement types are generally paired, with one being the opposite of the other. Body movements are always described in relation to the anatomical position of the body: upright stance, with upper limbs to the side of body and palms facing forward. Refer to Figure 1 as you go through this section…”

(1) Planes of Movement
“Sagittal Plane

The Sagittal plane passes through the body front to back, so dividing it into left and right. Movements in this plane are the up and down movements of flexion and extension
Frontal Plane

The frontal plane divides the body into front and back. Movements in this plane are sideways movements, called abduction and adduction
Transverse Plane

This plane divides the body into top and bottom. Movements in this plane are rotational in nature, such as internal and external rotation, pronation and supination
Anatomical Position..”

(2) 4 General Groups of movements that occur in the synovial joints throughout thebody: gliding, angular, circumduction, and rotation
(3) 4 Angualar Movements for Synovial Joints: flexion, extensin, abduction, and adduction

Anatomical Terms of

Describing Skeletal Muscles: A Review of Muscle Attachments And Actions visiblebody.com
“…
Flexion and extension. Flexion and extension are usually movements forward and backward from the body, such as nodding the head…

Abduction and adduction.

Abduction and adduction are usually side-to-side movements, such as moving the arm laterally when doing jumping jacks.

Pronation and supination.

Describing the rotation of the forearm back and forth requires special terms. Spread your fingers out and look at the palms of your hands and the fingers and then rotate your palms to look at your nails. Now look at your palms again. That’s forearm supination and pronation….

Elevation and depression.

Elevation and depression are up-and-down movements, such as chewing or shrugging your shoulders. When you move the mandible down to open the mouth, that’s mandible depression. Move the mandible back up, that’s mandible elevation…

Protraction and retraction.

By moving your jaw back and forth in a jutting motion, you are protracting and retracting your mandible.
….
Inversion and eversion.

You invert your foot when you turn it inward to see what is stuck under your shoe. You evert your foot to put the sole of your shoe back on the floor.

…Dorsiflexion and plantar flexion.

You dorsiflex your feet to walk on your heels, and plantar flex them to tiptoe….

Fundamental Movements

Fundamental Movements (From Anatomical Position) at American … studyblue.com

Good News Medical
https://www.facebook.com/groups/339628506163473/

Exercises

The Wolff’s Law On Bone Transformation And Remodeling, Part I .naturalheightgrowth.com
“..Bone is anisotropic (it has different strength and stiffness depending on the direction of the load). Bone will grow, build, adapt, transform, and remodel due to enormous stress or force. The larger the forces the shin bone sustains, the greater the osteoblast response.

For example, by sitting with 30 lb ankle weight on each leg, the ankle weight and the earth’s gravitational pull will cause your shin bone to remodel. Thus, by eating nutritional foods and taking supplements daily, your shin bone mass density begins to thicken and lengthen due to the downward force exerted by the weights & gravity…’

  • Wolff’s Law – Definition in Physical Therapy
    This is How Your Bones Heal
    By Brett Sears, PT | Reviewed by a board-certified physician
    Updated June 27, 2017 .verywell.com
    “…Definition:

    Wolff’s Law states that bone grows and remodels in response to the forces that are placed upon it. After injury to bone, placing specific stress in specific directions to the bone can help it remodel and become normal healthy bone again. Your physical therapist should understand Wolff’s law to help guide your rehabilitation after a fracture or broken bone.
    How Does Wolff’s Law Apply to Physical Therapy

    Wolff’s Law applies to physical therapy in the treatment of osteoporosis and after a fracture.

    If you have osteoporosis, your bones may be brittle and weak. This can lead to pathologic fracture, most commonly in the spine or hip. Weight-bearing and strength exercises are usually recommended as a non-medicinal treatment for osteoporosis.

    If you have suffered a fracture, bone healing occurs while you have been immobilized with a cast or splint. After immobilization, gentle range of motion and stress can help improve the overall strength of your bone. This can help ensure that your bone is able to tolerate the loads and stresses that you may encounter during normal functional activities…

    Your PT can help guide you by prescribing the right exercises for you to do that will add a gradual and progressive stress to your injured bone.

    For example, after an ankle fracture, your doctor may order that you remain non-weight bearing for a few weeks immediately after the injury. During this time, there may be some benefit of early mobilization for your ankle. Your physical therapist can prescribe safe exercises that you can do that will place gentle stress through your bone while helping you maintain mobility….”

    Exercises to build Bone and Muscle Strength

    Bone Remodeling (Wolff’s Law), Muscle & Nerve Conditioning, Training for Stronger Harder Strikes

    How to Grow Your Bones

    Exercise for Your Bone Health niams.nih.gov
    “..The Best Bone Building Exercise

    The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to exercise your bones…”

    Common Injuries

    Itis Schmitis – Tendinitis, bursitis, periostitis, fasciitis and other painful … sportsdoctor.com
    “… Periostitis

    Periostitis is an inflammation of the sufface of the bone. It is most commonly felt along the inside of the leg along the shin bone and is one diagnosis of the condition called shinsplints. The pain is sometimes accompanied by swelling, redness and nodules. If you feel tenderness when touching a specific point on your shin or when tapping along the length of the bone, you may have a stress fracture instead…

    ..Fasciitis

    Fasciitis is an inflammation of the muscle fasciae, sheets of fibrous tissue that enclose muscle and muscle groups. One of the most common types is plantar fasciitis, an inflammation of the fascia on the bottom of the foot. It can cause a knifelike pain in the bottom of the foot at every step…

    How Are Tendonitis and Bursitis Different? By Jonathan Cluett, MD, a board-certified physician Updated October 30, 2017 verywell.com
    Two Individual Conditions With Shared Characteristics
    “..Comparing Tendinitis and Bursitis

    Broadly speaking, tendinitis and bursitis are differentiated by the types of tissue affected:

    Tendinitis refers to inflammation of the tendon, the rope-like, fibrous tissue that connects muscle to bone. When a muscle flexes or relaxes, the tendon acts like a winch and causes the bone to move. Tendons can be small, like those found in the hands and feet, or large, like the Achilles tendon.

    Bursitis is the inflammation of the fluid-filled sac, called the bursa, which acts as a cushion between bones and the tendons or muscles surrounding the bone. The bursa greatly reduces the friction as these structures regularly rub against each other. The major bursae are located adjacent to the tendons of the large joints, such as those in the shoulders, elbows, hips, and knees…”

    Ligament Sprains

    Ligaments – What Are Ligaments – Functions Of Ligaments – YouTube

    -Lower Body

    =>Knee

    Knee Ligament Sprain – YouTube

    ACL injury compilation – YouTube

    ACL Tear (Sports Injury) – YouTube

    ACL Surgery – 3D Reconstruction – YouTube
    https://www.youtube.com/watch?v=Xsq0sQp6DwU
    *see What is an ACL, PCL, and their functions? | Sports Knee Therapy sportskneetherapy.com
    Knee Injury emedicinehealth.com
    -> Muscle Tendon Injuries, MCL and LCL Injuries, ACL Injuries, and Meniscus Tears emedicinehealth.com
    “..The stability of the knee joint is maintained by four ligaments, thick bands of tissue that stabilize the joint. The medial collateral ligament (MCL) and lateral collateral ligament (LCL) are on the sides of the knee and prevent the joint from sliding sideways. The anterior cruciate ligament (ACL) and posterior ..”

    =>Foot Area

    ~Ankle Sprains

    Three Types of Ankle Sprains: Degrees of Severity Can Vary By BetterBraces Editor betterbraces.com
    “..There are two different types of an ankle sprain.

    The inversion ankle sprain is the most common type of sprain and occurs when the foot falls inward and stretches the outer ligaments too far. Pain occurs on the outside of the ankle and not on the inside of the ankle.
    The eversion ankle sprain occurs when the foot is twisted outwards and the inner ligament is stretched too far. Pain will occur on the inside, and not the outside, of the ankle.
    ..”


    5 Home Remedies for a Sprained Ankle
    By Game Ready | Dec 07, 2016 | blog.gameready.com

    “… Apply a static or elastic compression bandage to limit swelling

    Elevation – Reduce the flow of blood and other fluids by elevating the ankle above the heart

    It might seem simple, but RICE therapy is truly effective. Start it as soon as possible after the ankle sprain occurs in order to control the body’s natural inflammatory response….

    Ankle Sprain – Treatment Overview
    “… Ice. For the first 48 to 72 hours or until swelling goes down, apply an ice pack for 10 to 20 minutes every 1 to 2 hours during the day. After 48 hours, you can continue with ice or try contrast baths. There is not good scientific evidence that ice or contrast baths help, but they are often used…

    Different Types Of Ankle Sprain Physiotherapy Treatment at … – YouTube

    ~ Achilles Tendonitis

    Top 3 Exercises for Achilles Tendonitis-Selected by … – YouTube

    Achilles Tendon/Heel Pain: How to treat (PhysicalTherapy) – YouTube

    ~ Plantar Fasciitis
    *see Calcaneus (Heel Bone) Fractures orthoinfo.aaos.org
    “..Anatomy

    The bones of the feet are commonly divided into three parts: the hindfoot, midfoot, and forefoot. Seven bones — called tarsals — make up the hindfoot and midfoot. The calcaneus (heel bone) is the largest of the tarsal bones in the foot. It lies at the back of the foot (hindfoot) below the three bones that make up the ankle joint. These three bones are the:

    Tibia — shinbone
    Fibula—smaller bone in the lower leg
    Talus—small foot bone that works as a hinge between the tibia and the fibula

    Together, the calcaneus and the talus form the subtalar joint. The subtalar joint allows side-to-side movement of the hindfoot and is especially important for balance on uneven surfaces…”

    Plantar Fasciitis Diagnosis & Treatment – YouTube

    The Instant Cure for Plantar Fasciitis! – YouTube

    Cartilage Damage

    Cartilage Damage: Causes, Diagnosis, and Treatments Last updated Thu 9 June 2016 By Christian Nordqvist Reviewed by William Morrison, MD medicalnewstoday.com
    “..

    Cartilage is a connective tissue found in many parts of the body. Although it is a tough and flexible material, it is relatively easy to damage.

    This fine, rubbery tissue acts as a cushion between the bones of joints. People with cartilage damage commonly experience joint pain, stiffness, and inflammation (swelling). ..”

    The Good Doctor – How to Avoid Cartilage Damage – YouTube

    *see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

    Bone Fractures
    *see Medical: How to apply First Aid? goodnewshealthandfitness.wordpress.com

    Different types of Fractures – A Simple Classification of Fractures
    By Dr Arun Pal Singh boneandspine.com
    “..For this discussion we would stick to the basic and general classification of the fractures of long bones. We have already discussed closed and open fractures. That is one type of classification according to absence or presence of wounds that communicate with fracture.

    Fractures are also classified according to the pattern in which bone breaks. Let us take them one by one..”

    What Is The Difference Between An Open Fracture And A Closed …

    Fractures, Types And Mechanisms – Everything You Need … – YouTube
    https://www.youtube.com/watch?v=tXFFaMdNNJk
    “..Educational video describing fracture types and the mechanisms of injury. There are many types of fractures, however, the main types are described as either displaced, non-displaced, open and closed. Displaced and non-displaced fractures refer to the way the bone breaks. A very small crack in the bone is often referred to as a “hairline” fracture. This is an incomplete fracture usually resulting from a minor injury that does not go all the way through the bone. A greenstick fracture is an incomplete fracture in which the bone is bent. This fracture type is most often found in children. A transverse fracture is a simple fracture that is complete. It occurs due to the tension of the bone. Oblique fracture occurs due to a compression fracture. It is slight obliquity of the fracture. Bending fracture pattern It is part transverse and part oblique. It occurs due to bending force. Butterfly fracture pattern It occurs due to bending force and axial loading. Spiral fracture occurs due to torsion force. Comminuted fracture occurs due to high energy force. A fracture can be either closed or open. Fractures than penetrate the skin are open. Fractures that do not penetrate the skin are closed…”

    -Causes

    Bone Fracture (Broken Bone) (cont.) emedicinehealth.com
    “…When outside forces such as a direct blows or falls are applied to bone it has the potential to fail. Fractures occur when bone cannot withstand those outside forces. Fracture, break, or crack all mean the same thing. One term does not imply a more or less severe injury. The integrity of the bone has been damaged, causing the bone structure to fail, which results in a fracture or broken bone.

    Broken bones are painful for a variety of reasons:..

    Fractures can occur because of direct blows, twisting injuries, or falls. The type of forces or trauma applied to the bone determine what type of injury that occurs. Some fractures occur without any obvious trauma due to osteoporosis, defined as the loss of bone mass or a congenital bone cyst that has been present since birth, which causes a weak area in the bone…”

    *see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

    What is the most common cause of bone fractures among older adults? sharecare.com
    “..Falls are the leading cause for emergency room (ER) visits and overnight hospital stays for adults 65 and older. According to the Centers for Disease Control and Prevention (CDC), unintentional falls are the most common cause of bone fractures among older adults, which can affect the hips, arms, legs, hands, pelvis and spine. Additionally, falls can result in severe bruising and head trauma, including traumatic brain injuries with long- and short-term consequences. ..”

    *see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

    Bone Fracture – Types, Fracture Repair and Osteomyelitis – YouTube

    First Aid for Broken Bones – YouTube

    Healing Process of Bone Fracture – YouTube

    Better Bones-How to speed fracture healing betterbones.com

    “..Physiology of fracture healing

    Fracture healing involves complex processes of cell and tissue proliferation and differentiation. Many players are involved, including growth factors, inflammatory cytokines, antioxidants, bone breakdown (osteoclast) and bone-building (osteoblast) cells, hormones, amino acids, and uncounted nutrients.

    Fracture healing can be divided into three phases.

    The inflammation phase is the first stage of healing. Immediately upon fracture, a blood clot forms, allowing the influx of inflammatory, clean-up cells to the wound area. ..

    The second, reparative stage begins about two weeks after the fracture occurs….

    The final step of fracture repair is known as the remodeling phase…..

    5 nutritional steps to accelerate fracture healing

    People who have had a fracture aren’t often told that they can do anything to make their bones heal faster — at most, they’re told to limit the use of the injured bone or limb (not easy to do if the fracture is in your spine!). But there are a number of methods you can employ to reduce your healing time:

    1. Provide the body with adequate energy

    Fracture healing requires more energy than you might expect. Thus, it’s appropriate to increase your caloric intake to promote healing…
    <p.
    2. Check your protein intake

    Bone can be imagined as being somewhat like a sponge made of living protein upon which mineral crystals are embedded…..In addition, protein supplementation increases growth factors like insulin-like growth factor-1 (IGF-1), a polypeptide that exerts a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal…

    3. Increase anti-inflammatory nutrients

    Antioxidants repair oxidative damage. When a bone fracture occurs, a remarkable yield of free radicals is generated by the damaged tissues. In particular, this damage occurs as the tightly bound collagen strands running through the mineral phase of bone are forcefully broken. …. In such cases, antioxidants — including vitamins E and C, lycopene, and alpha-lipoic acid — have been suggested to be beneficial in suppressing the destructive effect of oxidant free radicals on whole body systems and improving fracture healing in animal models and cultured human cell lines.

    Inflammation is an essential component of the healing process in bone…Vitamin C, bioflavonoids and flavonols such as quercitin and proanthrocydins, and omega-3 fatty acids naturally soothe the inflammatory process and speed healing…

    4. Boost your mineral intake

    By weight, bone is roughly 70% minerals (calcium, phosphorus, magnesium, silicon, zinc, etc.) and fracture healing requires available minerals. Most of us under-consume minerals on an everyday basis, so drawing minerals to the healing site can often involve a process of “stealing from Peter to pay Paul.” (See our 20 key bone nutrients for details on average mineral intake.)

    Specific key minerals for fracture healing include the following:

    …. Early research suggested that fractures can heal normally independent of dietary calcium and indeed it has been found that during the first few weeks of healing, calcium is drawn from the skeleton for fracture healing. After that, the diet provides the calcium necessary for fracture repair. Calcium adequacy at the RDA level is important, but unusually high intakes do not appear to speed fracture healing. As calcium absorption is dependent on vitamin D, these nutrients work synergistically. Human studies, in fact, suggest that for best fracture healing both calcium and vitamin D should be obtained in optimum daily levels. Most of us consume plenty of phosphorus and often too much if the diet is high in processed foods and colas. However, the elderly, dieters, and those on low protein diets often do not consume enough phosphorus to meet the needs of new bone formation….

    *see Health: Nutrition-Micronutrients Pt. 4~Vitamins=Trace Minerals goodnewshealthandfitness.wordpress.com

    5. Enhance vitamin intake

    …vitamins are the catalysts for many biochemical reactions and are equally important. In fracture healing, we can clearly identify the vital roles of several vitamins including vitamin C, vitamin D, and vitamin K as well as the energy-producing B vitamins, which should all be taken in therapeutic doses:…

    Natural Healing | How to Heal Broken Bones Fast and Naturally | Bone Fracture Treatment

    The 3 PHASES OF HEALING
    energy
    solomonsseal.net
    EVERY MUSCULAR-SKELETAL INJURY goes through 3 stages of healing. For purposes of clarity, these stages are INFLAMMATION, REPAIR and REMODELING.

    STAGE 2: REPAIR

    In the second wound healing stage, called repair or proliferation, the wound begins to be rebuilt with new, healthy granulation tissue. For the granulation tissue to be formed, the blood vessels must receive a sufficient supply of nutrients and oxygen. ..

    STAGE 3: REMODELING

    Remodeling, also known as Maturation, is the last stage of the wound healing process. It occurs after the wound has closed up and can take as long as two years…”

    Tips for Healing Broken Bones Naturally

    *getting natural sunlight helps build bones..

    The Healing Benefits of Sunlight and Vitamin D Wednesday, March 26, 2008 by: Teya Skae naturalnews.com
    “.. our bodies need natural sunlight to synthesize adequate amounts of vitamin D in order to keep our bones strong and healthy, as well as support the immune system.

    What is Vitamin D?

    Vitamin D, in the form of calciferol (vitamin D3) is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different function….”

    Joints

    Home Remedies for Arthritis & Joint Pain – YouTube

    Apple Cider Vinegar Apple cider vinegar is full of minerals like calcium, magnesium, potassium, and phosphorous. For this reason it is great for lessening pain in the joints. It also keeps toxins from building up in the joints and connective tissues. Ginger Because ginger brings down swelling it’s a good idea for treating arthritis. Massage A great way to get rid of the pain and swelling from arthritis is by massaging the area with mustard oil. This oil works as a natural cream and helps with blood flow. Turmeric If you take turmeric all the time it can help bring down swelling. This is because it has curcumin, which stops swelling. It is very good for treating rheumatoid arthritis. Epsom Salt Epsom salt, which is full of magnesium, helps even out the acid levels in the body. This is important because some inflammatory diseases like arthritis are caused by too much acid in the body. Cinnamon Because cinnamon helps bring down swelling and has antioxidants, it is great for easing the pain from arthritis. You can also make cinnamon and honey into a paste and massage it gently on the painful area. Fish Oil Fish oil has omega-3 fatty acids that help stop swelling in the body and ease pain. Alfalfa Alfalfa can also help people with arthritis, because it is full of minerals and helps even out acid levels in the body. Cherries Because cherries have a lot of magnesium and potassium, they are very good for people with arthritis. Magnesium naturally soothes pain, and potassium brings down swelling. Borage Borage seed oil can lessen swelling and ease some signs of arthritis. Any of these cures can help people who suffer from arthritis. But they should also make sure to keep moving all the time to keep them in good health.

    *see Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com
    & Medical: Benefits Soaking Feet in Magnesium Chloride Hexahydrate? goodnewshealthandfitness.wordpress.com

    How to Get Natural Carpal Tunnel Relief in 24 Hours draxe.com
    “..This is due to how many adults use their hands for many hours typing, reading, driving, writing or doing other types of labor. Surveys show that carpal tunnel symptoms develop in about 4 percent of the general population. This makes it one of the most common neuropathies (nerve related disorders) of the hands. (1) ..”
    *see Fitness & Health: Tips for Sedentary Occupations or Lifestyle Overall goodnewshealthandfitness.wordpress.com

    -Treatment

    Carpal Tunnel Exercises using Stress Ball – YouTube

    => Healing
    *see Stories of healing? goodnewseverybodycom.wordpress.com

    Someone with #carpaltunnel was #healed goodnewseverybodycom

    ‘.. Someone with #carpaltunnel was #healed ( #pain no longer exists the last couple of nights “when going to bed” ) by #God in #jesusname during a recent #ministryteaching ( #acts3 in the #bookofacts #newtestament #bible was read out loud prior ) led by #paulrapley @paulrapleyministries ) on operating on the #spiritualgifts (#1corinthians13 ) in #morrismn . #praisetheLord 🙌🏼 Got any #healingstories ? https://goodnewseverybodycom.wordpress.com/2009/06/07/stories-of-healing/ God can use you 👉🏼to be a “vessel “ for #healing for that someone (#crippled #lame #blind etc… ) and an answer to #prayer 🙏..”

    From Pain to No Pain: God Healed My Wrist notaloneministries.com
    “..But then I started to think about the recent doctor appointments and how after each one God began to speak new things into my life. He began to give me a new heart and compassion for the homeless men and women that I had driven past for years and ignored. He lit a fire inside of me to share His love with them which is exactly what I started doing! I then began to picture the faces of the individuals that God had brought me to after each doctor appointment these last few weeks… and I began to cry. I was so thankful that my silly wrists had created opportunities for me to spread the love of Jesus to people I wouldn’t have otherwise met!

    Besides, I knew the end result was healing so if enduring this silly wrist pain in the meantime was part of the journey God has taken me on as He leads me into His call and plan for my life it was SO worth it!

    As I approached the hospital I could feel the Holy Spirit stirring in me more and more. The closer I got the more I knew I was SUPPOSED to be at that office. Walking in I was smiling at everyone, making eye contact, saying “good morning” – I didn’t want to “miss” anyone in case God had sent me there to minister to them…”

    Healing prayer for carpal tunnel syndrome and pain in wrist or hand …

    Instantly Healed of Carpal Tunnel Pain – Bethel Church May 21, 2015 bethel.com
    “..We received this testimony from an attendee of our 2015 Healing School.

    One night after the Healing School, a man was tired from the long day and all he wanted to do was get home. But, he felt prompted to stop at a local grocery store. While inside, he noticed a woman whose hand was shaking. As he was waiting to check out, she came up behind him in line with her hand still waving around. “Are you in pain?” he asked. She said she was in a lot of pain because of carpal tunnel. “I just came from a healing conference! Would you like me to pray for you?” he asked. She couldn’t get her hand out to him fast enough she was in so much pain. After a short prayer, the pain was completely gone! The lady was amazed! She was thankful for the chance encounter. The man explained he’d been sent into the store to meet her and pray for her – it was no chance encounter, it was a divine appointment. She walked away healed and feeling known by God!
    ..”

    -K2

    John Whitcomb, MD “The Miracle of Vitamin K and The End of Osteoporosis”

    Susan J. Riegg MD
    Published on Dec 31, 2013
    http://www.susanrieggmd.com
    Vitamin K2 comes from animals that eat grass. American farms industrialized in the mid 1900’s and our animals were moved from pastures where they ate grass to feedlots where they were fed corn and beans. Our K2 intake in America plummeted, probably by 80-90%. Now, American women break their bones at 80 times the rate of many societies that still eat grass raised animal products. We think it’s our fate. But K2 is much, much more than just ending osteoporosis. It may be central to weight loss, heart disease, cavities in teeth, easier labor and delivery, diabetes, supermodels, wrinkles….this conversation on K2 will open up a whole new world to you, for the better!

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    “Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

  • Health: How to deal with arthritis as one ages?

    CAUSES

    Rheumatoid Arthritis Causes arthritis.org
    “The cause of RA is not yet fully understood, although doctors do know that an abnormal response of the immune system plays a leading role in the inflammation and joint damage that occurs. No one knows for sure why the immune system goes awry, but there is scientific evidence that genes, hormones and environmental factors are involved…”
    Arthritis: Causes, Symptoms and Treatments Written by Hannah Nichols Reviewed by Dr Helen Webberley
    Knowledge center Last updated: Wed 9 December 2015 medicalnewstoday.com
    “…Potential causes for arthritis may include:

    Injury – leading to degenerative arthritis
    Abnormal metabolism – leading to gout and pseudogout
    Inheritance – such as in osteoarthritis
    Infections – such as in the arthritis of Lyme disease
    Immune system dysfunction – such as in RA and SLE.

    Most types of arthritis are caused by a combination of many factors working together, although some arthritis conditions have no obvious cause and appear to be unpredictable in their emergence.

    Some people may be more susceptible to..
    Arthritis Causes, from emedicinehealth.com

    “…The causes of arthritis depend on the form of arthritis. Causes include injury (leading to degenerative arthritis), abnormal metabolism (such as gout and pseudogout), inheritance (such as in osteoarthritis), infections (such as in the arthritis of Lyme disease), and an overactive immune system (such as rheumatoid arthritis and systemic lupus erythematosus). Treatment programs, when possible, are often directed toward the precise cause of the arthritis…”

    PREVENTION

    Once Is Enough: A Guide to Preventing Future Fractures bones.nih.gov
    “..What is a bone mineral density test? Is it painful?
    A bone mineral density (BMD) test is the best way to determine your bone health. This test can identify osteoporosis, determine your risk for fractures (broken bones), and measure your response to osteoporosis treatment. The most widely recognized BMD test is called a dual-energy x-ray absorptiometry, or DXA test. The test is safe and painless, a bit like having an x-ray, but with much less exposure to radiation. It can measure bone density at your hip and spine and takes only 15 minutes to complete. For a DXA test, you will be asked to lie on a table while a machine above you measures your bone density….”

    Take Control Of Osteoarthritis
    Learn if you’re at risk—even if you’re young—and how to prevent this pain from getting worse

    By Julie A. Evans with Sherry Kiser

    “..Is OA Preventable?

    Yes, and since there’s no cure for OA, prevention is your best bet. You can lower your risk by staying physically active, maintaining a healthy weight, and preventing injuries to your joints..”
    Arthritis Prevention: What Can You Do? Written by Stephanie Watson Medically Reviewed on August 28, 2013 by George Krucik, MD, MBA healthline.com
    “…Yet there are a few health habits you can change to reduce your risk of developing painful joints as you get older. Many of these steps—like exercising and eating a healthy diet— prevent other diseases too.

    …Protect Your Joints

    Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips—not your back—when picking up objects….

    Have a Drink

    A study in BMJ suggested that women who drink moderate amounts of alcohol have a lower risk of rheumatoid arthritis. This one study can’t prove that alcohol prevents arthritis. However, drinking moderate amounts each week (one glass a day for women and two glasses for men) has also been linked to other health benefits, such as a lower risk for heart disease…

    To Avoid Arthritis, Start When Young By Brian Dakss CBS June 11, 2007, 10:40 AM cbsnews.com
    “…4. Prevent and treat injuries. Too many ankle sprains, or insufficient treatment following sprains, can put you on the road to arthritis in your ankles. And once you alter the mechanics of your ankles to compensate for that, you can begin a process where the mechanics of other joints are also altered, through your knees up to your hips, etc. So, take care of your injuries, whether to the ankles, knees, or elsewhere…”

    TREATMENT

    Osteoporosis diet plan: Foods to eat and avoidBy: Bel Marra Health | Bone Health | Sunday, December 18, 2016 – 05:30 AM belmarrahealth.com
    “…

    Getting enough calcium may be problematic for some who have allergies or intolerances to dairy, but there are many other food options which can still help you fulfill your daily dose of calcium.

    Calcium also aids in the function of muscles, nerves and cells.
    Best food sources for calcium

    There is a wide variety of food rich in calcium. Some high-calcium food options are:..”

    6 Alternative Treatments For Arthritis prevention.com
    “… 3. Chondroitin sulfate

    Some studies suggest that the supplements glucosamine and chondroitin sulfate provide a level of pain relief similar to the level of relief provided by NSAIDS such as aspirin and ibuprofen for individuals suffering from mild to moderate arthritis pain. There is some evidence, according to the Arthritis Foundation, that these nutritional supplements may slow cartilage damage ..”

    “… 5. Omega-3s

    Several clinical trials found that eating 3 g of fish fats a day relieved the joint pain, swelling, and morning stiffness of rheumatoid arthritis (RA) and reduced the need for drugs. Fish oil seems to cut the inflammation that causes RA symptoms.

    More from Prevention: All About Ome..”

    Sal: I take this every morning, which has many other health benefits (e.g. skin). I rather eat fish, better tasting!

    “… 6. Vitamin C

    A 10-year Boston University study of 149 people with knee osteoarthritis (OA) found that getting less than 150 mg of vitamin C per day tripled the rate of cartilage breakdown. High-C foods include sweet peppers, peaches, and strawberries…”

    Treat and Cure Rheumatoid Arthritis With 3 Healthy Lifestyle Remedies


    “Published on Dec 7, 2014

    http://www.larrydcook.com – Rheumatoid arthritis is like other disease conditions of the body: when given the right conditions, the body can heal itself. Adopting a healthy lifestyle is the first step to reversing rheumatoid arthritis, and in this video I share 3 specific natural remedies that, when properly followed, can help the body heal of rheumatoid arthritis symptoms. Rheumatoid arthritis has a complicated set of root causes and they all need to be addressed in order for the body to heal. However, there is hope, and remember – the word “cure” simply means the body figured out to heal. Watch this rheumatoid arthritis video, follow the directions, and let us know how your health improved!….

    Sal: I’ve been slowly decreasing my processed foods intake and eating more “fresh”, healthier, and organic foods. I feel a lot better too! Feel free to contact me more on this.

    9 Natural Remedies for Psoriatic Arthritis by Amanda Gardner health.com
    “…When it comes to natural treatments for psoriatic arthritis, there’s not a ton of research. Conventional drugs have been shown to delay damage from the disease, but alternative therapies have not.

    “Many of these supplements or vitamins may ease some of the symptoms of psoriatic arthritis, but none have been shown to prevent damage,” says Guy Fiocco, MD, assistant professor of internal medicine at Texas A&M Health Science Center College of Medicine, in Bryan.

    That said, here are nine vitamins or remedies that may be helpful in addition to conventional treatment….

    Turmeric

    A member of the ginger family, this spice may ease symptoms of psoriatic arthritis. The reasoning seems to be that turmeric has an effect on reducing certain inflammatory proteins, at least in the test tube, explains Dr. Matteson.
    ..

    Vitamin D deficiencies are common in people with psoriatic arthritis, a 2011 study found, but it wasn’t clear why. (Because sun exposure ups the body’s vitamin D, spending time indoors can lead to a deficiency.)

    Sal: What are some ways (e.g. walk, biking, yard work, etc..) to absorb the sun? How about winter time? I usually take this Vitamin D supplement-only on days when the sun didn’t come out.

    “…Vitamin K

    Although vitamin K—which is found in green, leafy vegetables such as kale, spinach, and broccoli, as well as canola and olive oils—is important for joint health, it has not been studied in psoriatic arthritis.

    However, one report found that low vitamin K levels were associated with more severe osteoarthritis in a group of almost 700 patients.
    ..”

    “..Vitamin B12

    Like vitamin D, one study found that vitamin B12 deficiencies were more common in people with psoriatic arthritis than those without it.

    But again, like vitamin D, B12 doesn’t seem to be a primary treatment option, says Dr. Fiocco, who is also the director of rheumatology at Scott & White, in Temple, Texas.

    Vitamin B12 is found in clams, trout, fortified breakfast cereals, and yogurt…”

    Arthri D3
    “.. Some of the things that make Arthri-D3® so unique is that it’s an all-natural, well balanced proprietary blend of antioxidants, phytonutrients, vitamins and minerals. It also contains 2000 IUs of Vitamin D3. No other joint health product has this blend including N-Acetyl-Glucosamine and vitamin D3, which studies have shown are extremely important for joint health. .”

    “Address the problem, not the symptom. Take the nail out!”

    Live Diease Free to 103


    “..Uploaded on Jun 19, 2010

    Live Diease Free to 103 with Jim Shriner and Michael Alden. For mor information about Live Disease Free to 103, go to:www.diseasefreebook.com….”
    Arthri-D Review: How Safe and Effective is This Product? consumerhealthdigest.com
    Expert Rating: 3.4 / 5.0

    Osteoporosis Diet and 5 Natural Treatmentsdraxe.com/
    “..

    The main causes of osteoporosis include:

    Inactivity
    Aging
    Hormonal imbalances
    Long-term use of certain medications
    Steroid use
    Low vitamin D levels
    Emotional stress
    Nutritional deficiencies
    ..

    Osteoporosis Natural Treatments

    Two other vital things to consider to improve bone density are weight training exercise and getting plenty of sunshine.

    Weight train 3x a week for 30 minutes and get 20 minutes of sunshine on our skin daily.

    Also, standing on vibration platforms 5-20 minutes daily may improve bone density….”

    *see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com

    HEALING

    -bible

    Bible Verses about Bones from openbible.info

    -Prayer

    Prayer to heal rheumatoid arthritis prayers-for-special-help.com

    Prayer for healing of arthritis – John Mellor Ministries

    -Stories/testimonies

    How I Healed My Arthritis Naturally fellowshipoftheminds.com

    “..Immediately, I stopped eating and drinking everything I was used to and began a bland diet of organic brown rice, organic broccoli, and organic lettuce. For drinking and cooking, I used only distilled water.

    Within a week, my pain began to subside, first in my hand and forearm, and then in my shoulder. In two weeks, I felt immensely better and could actually raise my arm over my head, something I had not been able to do for the last three months…

    The main key, the primary ingredient, in healing my arthritis naturally was removing allergic foods from my diet, and almost all of these were processed foods. As those foods were eliminated, my pain and stiffness just melted away. Which begs the question……

    Finally, if I had to heal my arthritis again, I would pray more. There are hundreds, if not thousands, of documented studies detailing the remarkable effects of prayer on healing. Why buck the evidence? It’s free, it’s easy, and it works…”
    MIRACLE HEALING
    TESTIMONY

    by: Francis Cardinal – Kehewin, Canada mswm.org
    “..Thanks to God I was healed today in the Max Solbrekken revival crusade. I had previously gone to see many doctors in Bonnyville and Elk Point, Alberta…”
    Rheumatoid Arthritis: God Healed Me!, from emmanueltvuk.wordpress.com
    “.. “It’s been six weeks since I received prayer and hallelujah – I haven’t taken any tablets for six weeks! My health has been good. I can do so many things I couldn’t do before, even things like simple chores in the house. I don’t feel the pain that I used to feel. If I can survive six weeks without the tablets, it means I am healed and I know the LORD has healed me. Aside from my physical healing, I am also now recovering to be a better person and a more committed Christian…”

    -Joints/Bones
    *see Health: How to Repair & Deal With Loss Cartilage goodnewshealthandfitness.wordpress.com

    Fitness

    *see Fitness: energy Tips for Aging Seniors Elderly Older Age Adults goodnewshealthandfitness.wordpress.com

    Chair Exercise Video for Arthritis – YouTube

    Arthritis Pain Relief – Arthritis Exercises – Joint Pain Relief – YouTube

    -Rheumatoid

    10 Best Exercises for Rheumatoid Arthritis. – YouTube
    https://www.youtube.com/watch?v=sVHJy24JjHo
    *note: Should NOT exercise during periods of inflammation and be encouraged to rest during exercise sessions

    5 Tips for Exercising With Rheumatoid Arthritis – YouTube

    -Body Anatomy

    -Osteoarthritis

    HANDS

    8 Hand EXERCISES to Ease ARTHRITIS Pain – YouTube

    Hand Exercises for Arthritis – YouTube

    HIPS

    Hip Arthritis Stretches & Exercises – Ask Doctor Jo – YouTube

    8 Great Exercises for Hip Osteoarthritis – YouTube

    Hip Pain/Arthritis: 5 Exercises to Help Your Pain. – YouTube

    Prone Hip Extension | Dr. Brian Damhoff, DC MS … – YouTube

    Exercises for Arthritis Pain Relief : Hip & Knee … – YouTube

    Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

    KNEES

    Knee Osteoarthritis (OA) Stretches & Exercises – Ask Doctor … – YouTube

    Knee Arthritis Stretches & Exercises – Ask Doctor Jo – YouTube

    Strength Training Program in Knee Osteoarthritis … – YouTube

    Knee Arthritis Exercises | Best Exercise for Knee Arthritis … – YouTube

    6 Great Exercises for Knee Osteoarthritis – YouTube

    Knee Arthritis: A Physical Therapist’s Three Secrets to … – YouTube

    Knee Osteoarthritis Exercise 6/8 : Step Ups – YouTube

    Step Ups:(Progressive Knee Rehab) – YouTube

    How to Strengthen Your Knees – YouTube

    *leg press

    Isometric Wall Slide – YouTube

    Knee Osteoarthritis Exercise 7/8 : Half squat – YouTube

    ->Quads

    10 Excellent Quadriceps Strengthening Exercises- Easy to … – YouTube

    Quad Sets Straight Leg Raises – CU Orthopedics – YouTube

    Cardio Exercises : How to Walk for Knee Arthritis – YouTube

    Knee Osteoarthritis Home Exercise Program – YouTube
    https://www.youtube.com/watch?v=txM-ZurfFqE
    *see Fitness: Various “Home” & “Backyard” Exercises
    goodnewshealthandfitness.wordpress.com

    Knee Isometric / Knee Setting Exercises – Ask Doctor Jo – YouTube
    https://www.youtube.com/watch?v=9WoINw8UVbg
    *see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

    SPINE-Back

    Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor … – YouTube

    8 LOW BACK/INJURY EXERCISES IN THE POOL … – YouTube

    Osteoporosis Exercises for Spine Strength and Posture – YouTube
    https://www.youtube.com/watch?v=DAv1oLk_XGM
    *see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

    Balance
    *see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

    Improve Your Balance with Simple Exercises – Ask Doctor Jo – YouTube

    Balance Exercise Progression – YouTube

    Balance Exercises for Seniors – Fall Prevention – Balance … – YouTube

    Feel free to share any other suggestions, tips, stories, websites, resources, etc.. to help all of “us” to fight “arthritis”. Thank you! 🙂

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    https://www.facebook.com/groups/471659289554782/

    “..“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”..”