Postural correction can prevent dowagers hump, relieve back pain, make you taller.

WALK TALL!
An Exercise Program for the Prevention & Treatment of Osteoporosis

By Sara Meeks, PT, GCS

Walk Tall is a simple, comprehensive exercise program for postural correction, bone strengthening, and balance. The results are amazing! As you progress through the program

--- you will develop stronger bones and muscles
--- you will develop better balance
--- your back will become stronger
--- your body alignment will improve -- you will actually become taller!
--- risk of injury will be reduced
--- back and neck pain will be relieved

Emphasis is placed on strengthening the back extensors, the deep layer of muscles of the back that hold the body up against the force of gravity. (Sample exercises below.)

Spinal flexion -- the movement in many popular exercises such as sit-ups -- is avoided; such exercises compress the spine and can lead to compression fractures in those whose spine has been weakened from bone loss.

("Abdominal crunches, sit-ups, and other common exercises that bend the spine can cause back pain and even spinal fractures. The results of these exercises can be catastrophic." Click here to read Sara Meeks' remarks to the American Physical Therapy Association at their annual meeting.)

This is a very special program that can help every woman or man who suffers the devastating effects of osteoporosis. It can prevent the disease in countless others.

DECOMPRESSION EXERCISE	HEAD PRESS	SHOULDER PRESS	LEG PRESS

How the program works:

Easy isometric exercises strengthen the deep layer of back muscles that hold the body up against the force of gravity.

Site-specific exercises strengthen the spine and other bones.

Learning to walk in good alignment strengthens the hip area.

Balance training reduces falls.

Learning to move safely in daily activities reduces fracture risk.

Spiral bound paperback, 96 pp, illlus., glossary, index
ISBN 0-937404-54-3, $16.95

1. Yes, You Can Be Taller!

2. Visualization Exercises

3. Site-Specific Exercises

4. Scapular Stabilization

5. Balance

6. Walking

7. Activities of Daily Living

8. What's Next?

Glossary
Index

 

Sara Meeks, P.T., M.S., G.C.S. is a physical therapist, in practice for 41 years, who specializes in the treatment of osteoporosis, postural problems, back pain, and problems of the frail elderly. She is an American Physical Therapy Association certified Geriatric Clinical Specialist and founder of the Special Interest Group on Osteoporosis of the Section on Geriatrics. She is the recipient of the 2001 APTA Section on Geriatrics Award for Clinical Excellence in Geriatrics.

FROM READERS AND PATIENTS:

"Very clear and easy to follow."

"The exercises are easy but I can see the results."

"This book is a tremendous resource for anyone suffering from back pain. Following childbirth, I had alot of trouble with back pain (not uncommon). This book has helped me a great deal to aleviate back pain and improve my posture. "

"NOT JUST FOR OSTEOPOROSIS. Good for back strength and posture in general. Results attained via these exercises astounded my doctors."

"Walk Tall...is wonderfully effective for persons like me, afflicted with arthritis. It has corrected joint instability, reduced pain, and improved my strength, mobility and flexibility."

"In less than five months, it has added 1.7 inches to my height."

"I feel 10 years younger. It's just wonderful!"

FROM MEDIA REVIEWERS

"This is the best therapy program that's come to my attention in a long time." -- WOMEN'S HEALTH LETTER

* "A small but valuable book. Although the program was designed for people with osteoporosis, it can also help those who have back and neck pain from other causes such as slipped disks, degenerative disk diseases and spondylolisthesis." -- AMERICAN FITNESS

"A comprehensive guide to exercise for anyone who has osteoporosis or is at risk for developing this condition." --PHYSICAL THERAPY

"A very special program that can help every woman (or man) who suffers from the devastating effects of osteoporosis and can even help to prevent the onset of the disease in those not yet afflicted but who are at risk." --THE MIDWEST BOOK REVIEW

"Thanks to Sara Meeks for putting this information together in . . . easily understood format . . . patients can use easily and effectively." --J SECTION WOMEN'S HEALTH