[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/betterbones.com\/exercise\/new-exericise-option-for-bone-health\/#Article","mainEntityOfPage":"https:\/\/betterbones.com\/exercise\/new-exericise-option-for-bone-health\/","headline":"Try 22 minutes of this exercise for bone health","name":"Try 22 minutes of this exercise for bone health","description":"Print PDF eBook Facebook Twitter Gmail LinkedIn Pinterest 1 Become a Patron! I\u2019m always looking for simple yet challenging new ways to get exercise. In fact, I recently surprised my colleagues by wearing my weight vest at the office. But if that understandably doesn\u2019t work for you, I\u2019ve discovered a great form of exercise to […]","datePublished":"2016-02-22","dateModified":"2019-04-05","author":{"@type":"Person","@id":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/#Person","name":"Dr. Susan E. Brown, PhD","url":"https:\/\/betterbones.com\/author\/brownbetterbonesgmail-com\/","identifier":72,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/8e08d87bd45250c6616e1752933a6576aba077f335d97ee337a0cde5e435cbd3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"Center for Better Bones","logo":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2018\/12\/Better-Bones-AMP.png","width":150,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/betterbones.com\/wp-content\/uploads\/2019\/01\/osteoporosis-blog.jpg","url":"https:\/\/betterbones.com\/wp-content\/uploads\/2019\/01\/osteoporosis-blog.jpg","height":512,"width":1024},"url":"https:\/\/betterbones.com\/exercise\/new-exericise-option-for-bone-health\/","video":{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY","name":"Classical Stretch for Your Bones","description":"Dr. Brown talks with Miranda Esmonde-White who is best known for her Public Television fitness show, Classical Stretch, and has created a form of exercise that can build bone, build muscle and increase flexibility called Essentrics.  They talk about how this form of gentle exercise can stimulate bone growth.\n\nMiranda's Classical Stretch DVD's can be purchased at https:\/\/www.betterbones.com\/product-category\/exercise\/ on our Better Bones website.\n\nYou can visit Miranda's website at http:\/\/classicalstretch.com\/ and purchase her New York Times bestselling book, \" Aging Backwards: Reverse the Aging Process And Look 10 Years Younger In 30 Minutes A Day,\" as well as her exercise DVDs.\n\n\u2192 Want to learn everything you need to manage & reverse your osteoporosis\/osteopenia naturally in one inspiring weekend with Dr. Brown? Join our bone health retreat & workshop! Learn more here: https:\/\/shop.betterbones.com\/pages\/love-your-bones-love-your-life-virtual-retreat\n\n\u2192 If you are interested in working with Dr. Brown to develop a personalized natural bone health program, read more about consultations here: https:\/\/www.betterbones.com\/consultations\/help-osteoporosis-osteopenia-fracture-healing-bone-health-concerns\/\n\n\u2192 Would you like your questions answered by Dr. Brown?  Comment below and she may address them in a future video!\n\nCheck out our website! \u2192 http:\/\/ www.betterbones.com\n\nWant to connect with Better Bones on social media?\nLike on Facebook \u2192 http:\/\/www.facebook.com\/betterbonesbetterbody\n\u200bFollow on Twitter \u2192 http:\/\/www.twitter.com\/drsusanbrown\n\u200bFollow our Instagram \u2192 http:\/\/www.instagram.com\/betterbonesbetterbody\n\u200bCheck out our Pinterest \u2192 http:\/\/www.pinterest.com\/betterbonesbetterbody\n\n#osteoporosis #osteopenia #bonemass #bonehealth #weightandbonemass #womenshealth #drsusanbrown #betterbonesbetterbody #preventosteoporosis\n\nExercise for bone health: patreon.com\/betterbones\n\nTranscription:\nhi everyone this is Susan here Center\nfor better bones over the last year I've\nhad the opportunity to meet and become\nfriends with an amazing woman\nMiranda Esmond white I have the same\nhonor to become friends with you and the\nreason I say she's amazing is because\nMiranda is was a ballerina in the\nNational Ballet of Canada and she went\non to develop a whole new form of\nexercise a form of exercise that can\nbuild bone it can build muscle it\nincrease flexibility it can prevent\nFalls in all in a very safe and\ncomfortable fashion\nMiranda's exercise program is called\neccentric exercises and she's developed\na whole system of classical stretch\nright in fact you might have seen\nMiranda on TV she's been on public TV\nfor 17 years right into icicle stretch\nin classical stretch and these are the\nDVDs of many gthis DVD for example it's\n30 different series of 20 minute\nsegments this is what I personally do\nand I want Miranda to tell us why all of\nyou should do it how classical stretch\nhow stretching the muscles can help\nbuild bone so Randa welcome and yet tell\nus what can we do with bones well thanks\nso much for asking me and for having me\nhere first of all one of the things\nabout where as the bones become prone to\nosteoporosis they're losing their matrix\nwhich is like a honeycomb exactly sign\ninside the bone right so we want to\nrebuild it so anytime you stress\nsomething then it has to fight against\nyou exactly okay so as we're exercising\nwe're we're doing this elongation of the\nmuscles so imagine that you're reaching\ninto a high cupboard okay okay your\nmuscles are not compacting their muscles\nare actually not wretch time okay and\nthen you take out a heavy bag right a\nsuitcase and your muscles have to\ncontract okay in this long position\nright right that's called an eccentric\ncontraction okay so they're\nstrengthening as the blood is flowing\nthrough\nand then you're lengthening it you're\nrelieving the pressure on your joints\nokay so this is C so this gives a little\npressure on the bones but no pressure on\nthe joint so this gives you a lot of\npowerful flexibility and it takes out\nall the pressure on the joint now as\nyou're doing this every time you move\nyour muscles your muscles have this do\nthis natural movement like this right so\nyou stretch it out and the muscle\nreturns right stretch it out of the\nmuscle returns and this happens like\nthousands of times a sec they're like\nthey're moving your head up and down the\nmuscles in your head and they're doing\nthis that action is pumping the blood\nthrough the muscles and we need to pump\nthe blood which brings nourishment oakum\nand pump it into the bones so what we do\nthen is we're moving in this program\nlarge movements but very slowly so at\nyour own pace so that we're stressing\nthe bones we weigh something like if I\nwere to lift you up\nyou're gonna weigh something your life\nis appear yeah so who's only so many\nways we're using our own body weight so\nas we're moving in these large movements\nlengthening our muscles lets us move in\na bigger movement I see I think the size\nof the movement makes the heavier load","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/4yjVRcjsSIY\/default.jpg","https:\/\/i.ytimg.com\/vi\/4yjVRcjsSIY\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/4yjVRcjsSIY\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/4yjVRcjsSIY\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/4yjVRcjsSIY\/maxresdefault.jpg"],"uploadDate":"2016-01-18T17:35:07+00:00","duration":"PT6M44S","embedUrl":"https:\/\/www.youtube.com\/embed\/4yjVRcjsSIY","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw#Organization","url":"https:\/\/www.youtube.com\/channel\/UCm6Zry9uGdrZpm05sQLIxMw","name":"Dr. Susan E. Brown","description":"Dr. Susan E. Brown, PhD, is a medical anthropologist, a New York State Certified Nutritionist, and the author of Better Bones, Better Body -- the first comprehensive look at natural bone health. Dr. Brown specializes in osteoporosis, osteopenia, bone health regeneration, and auto-immune disease. She is also famous for her natural approach to bone health; check out her Better Bones programs and products.","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_m0l08uY9k8RO1FbN8-VsYIOa8fiq9BtocNNM_k3xw7a7s=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":35313}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=4yjVRcjsSIY#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":345}]},"about":["Exercise"],"wordCount":357,"keywords":["exercise","mind-body","eccentric training"],"articleBody":" Print PDF eBook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGmail\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLinkedIn\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPinterest\t\t\t\t\t\t1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBecome a Patron!I\u2019m always looking for simple yet challenging new ways to get exercise. In fact, I recently surprised my colleagues by wearing my weight vest at the office.But if that understandably doesn\u2019t work for you, I\u2019ve discovered a great form of exercise to introduce you to that helps build bone in just 22 minutes a day. It\u2019s called Essentrics and almost anyone can do it.Table of ContentsToggle     2 Minutes ReadWhat is Essentrics?Try safe, comfortable combinationsWatch to learn moreWhat is Essentrics?Essentics is an exercise technique that features a full body workout with dynamic strengthening and stretching exercises.\u00a0 It includes movements from ballet, Pilates, tai chi, and yoga that are designed to lengthen and stretch your muscles, relieve the pressure on your joints and nourish your bones. You may recognize Essentrics and its creator, the best-selling author Miranda Esmonde-White, from the long running show Classical Stretch on PBS TV.I do one of Miranda\u2019s routines several mornings a week and I love that I feel more flexible and \u201copen\u201d after doing them. These exercises definitely help me maintain strength and increase muscle tone.\u00a0 Also, doing them on a regular basis helps me control that unwanted \u201cbelly fat\u201d \u2014 which I really appreciate.Try safe, comfortable combinationsAnother reason I like Essentrics exercises is that almost any woman can do them.\u00a0 In our recent survey, many of you asked about specific exercise options for those of us with painful knees, achy joints and other limitations on movement. Miranda\u2019s Classic Stretch exercises are mindful, gentle and can be adapted to suit most everyone. You go at your own pace and never over-stress the muscles or joints.Of course, you should always check with your healthcare practitioner before beginning any exercise program\u00a0if you have special health concerns.Watch to learn moreHere\u2019s more about Essentrics and Classical Stretch from a recent conversation with Miranda who explains how Essentrics helps to build bone and muscle. The video I use, Classical Stretch 8, is available for you to try in our Shop."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Exercise","item":"https:\/\/betterbones.com\/exercise\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"Try 22 minutes of this exercise for bone health","item":"https:\/\/betterbones.com\/exercise\/new-exericise-option-for-bone-health\/#breadcrumbitem"}]}]