Customer Reviews

Walk Tall! an Exercise Program for the Prevention and Treatment of Osteoporosis

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In Walk Tall, Sara Meeks describes in laymen's language an exercise program for postural correction and for the treatment and prevention of osteoporosis, scoliosis, low back pain and other musculoskeletal disorders. It also is wonderfully effective for persons, like me, afflicted with arthritis.

Applying the program that Sara Meeks has put forward in Walk Tall has produced results that have changed my life and stunned my doctors. 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 thought it might interest readers if I were to elaborate my personal experience using this exercise program. Then I will comment on certain particulars of the book.

PERSONAL HISTORY
In the early winter of 2000, at the age of 64, after having had a systemic arthritic condition akin to rheumatoid arthritis for 42 years, I planned, at the recommendation of physicians, to undergo total knee-replacement surgeries on both legs and I anticipated, according to my orthopaedic surgeon's medical report, the need, later, for surgical fusing of my ankles. Several times each day, my right knee had become so unstable that it would not straighten enough to support my weight. On those occasions, I sometimes had to struggle through pain for as long as a half hour to straighten and stabilize my knee again. Even when my knees were at their best, my overall posture was crouched and bent forward. I more crept than walked, and frequently had to rely on crutches. Nevertheless, determined to complete my upcoming Spring-semester obligations as a university professor, I postponed my operations until the summer months.

It was then, in December of 2000, that I heard Sara Meeks being interviewed on National Public Radio about her book, Walk Tall, and about her physical therapy clinic in Gainesville, Florida where she treats patients with osteoporosis, scoliosis, back pain, postural dysfunction and allied conditions. I bought a copy of her book, observed that it was written in direct and clear language, and then did what I frequently do-I procrastinated.

After hobbling through the Spring semester of 2001, I started reading Walk Tall, and tried some site-specific exercises for strengthening and increasing flexibility. After a few days, I noticed improvement. I phoned Sara Meeks and had my first appointment scheduled at her clinic May 29, 2001. My plan was to see if she could help me get in better physical condition to undergo surgery and the lengthy, physical-therapy rehabilitation that would be needed after bilateral total knee replacements.

Four and a half months later, after fifteen clinic visits and diligent adherence to the home exercise program in Walk Tall, both my knees are stable, my other afflicted joints are much better, and my overall strength, flexibility, mobility and posture are much improved. My primary physician and my rheumatologist are pleased and astounded. I haven't seen my orthopaedic surgeon again because I'm no longer contemplating the need for surgery.

THE BOOK, WALK TALL
The title, Walk Tall, perfectly fits the book's purpose, which is to enable a person not only to overcome flawed posture, but also to walk smoothly while maintaining an erect and aligned bearing. The methods by which this goal is to be achieved are explained in eight chapters. Many instructive illustrations accompany the clear and gracefully written explanations.

Chapter 1 (Mental Imagery) introduces four visualizations designed to improve posture. In my experience, focusing on these visualizations during everyday activities has indeed benefitted my posture. Additionally, to assure a correct execution of each exercise described in later chapters, I've found it essential to visualize (or imagine) every detail of an exercise just before doing it. Chapters 2 through 5 (Site-Specific Exercises; Balance; Walking; Scapular Stabilization) describe exercises performed while seated, supine (on the back), prone (on the stomach), standing and walking. These exercises are designed to improve strength, flexibility, and mobility. In my experience, adherence to this exercise program not only has yielded such improvements but, surprisingly, also has reduced joint pain and swelling while correcting the problems with joint stability that I've described earlier. Chapters 7 and 8 describe how to maintain good body mechanics during the activities of daily life. A useful Glossary defines technical terms. I've found it and the Index to be helpful.

THE AUTHOR
The author, Sara Meeks, has both graduate and undergraduate degrees in physical therapy and has nearly 40 years of clinical experience. In 1994, she became an APTA Certified Geriatric Clinical Specialist. Besides her work in her clinic, Sara Meeks is an educator. A look at her informative website reveals that this year, at nearly 20 cities nationwide, she will offer courses to physical therapists and professionals in allied fields. These courses deal with the comprehensive physical-therapy treatment of patients afflicted with osteoporosis and related ailments.

This is a must even if you choose (as I did) to have other exercise books. It is a spiral book so it lays flat as you exercise and the illustrations make the exercises so clear. The exercises are easy but I can see the results. But perhaps the most valuable part of the book is reading about the exercises and movements you should NOT do.

After being in a car accident, dealing with fractured vertebrae and completing all the required bed rest, I was searching for something that would help me with the healing process. Being secure that I would not cause further injury to my spine by using the book as a guide and support, I began VERY slowly to try Sara Meek's program. I can only say that this book was my life saver. At the beginning I could only partially complete the most basic exercise, but I was determined to succeed. With the help of this program, both the exercises and the sense that I was getting better, I am now able to resume most daily activities and needless to say, my back has gotten straighter! Thank you Ms. Meeks. I hope you see this review. I have been wanting to thank you so much. I don't know how I would have made any progress without your help.

PS. I shared a copy of your book with my physical therapist and purchased additional copies for my daughters.

Thanks again.

This is a very good book for people who want to strengthen their backs, especially the upper back, and improve posture. The exercises (one to a page) are clearly explained, but not with too much explanation so you get lost, and the author tells how each exercise helps you. There are simple little drawings of people to show how to do each exercise. The exercises are not difficult, and you do not need to do dozens of repetitions. The book is a good size, not too big, and lays open flat.

There are also sections on posture, walking, and how to do activities of daily living so as not to cause further damage to the back. This book was recommended to me by my physical therapist, and I know it will make a difference in my life now that I know what to do to strengthen my back. I had been working with weights, which was fine, but I was missing some of the small muscles that support the back.

This book is a tremendous resource for anyone suffering from back pain. I am an active young mother of 2 in good physical health. Following childbirth, I have 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 with well-targeted exercises and tips. It is very thoroughly and carefully written, easy to use and understand. I find it hard to make time to do all ~50 exercises every day, as reccomended (30 min/day). Instead I split them up and do them as often as possible. My posture is better, and my back feels better. NOT JUST FOR OSTEOPEROSIS. Good for back strength and posture in general.

I am a physical therapist who teaches an exercise class for osteoporosis. I reccomend this book to all my patients with osteoporosis and to my class participants. I took a continuing education course from Sara Meeks and was impressed with her knowledge and dedication to this subject. The book is full of important, practical imformation yet easy to read and follow.

At the reccommendation of a fellow hiker who is a physical therapist, I bought the book to deal with recently-diagnosed osteoporosis. After 3 months, I am already seeing improved posture and flexibility, but the biggest surprise was my shoulder. Injured twice in a few months, the rotator cuff had bothered me for a couple of years, but now all pain is gone, and I have almost all movement range back...which I never expected to have again. Clear diagrams, and a good sense of humor make the exercises easy to follow

Having been diagnosed recently with advanced osteoporosis, I was looking for exercise books that would be safe for me. I actually have found 3 that I like and will use, but if you are looking for one book that covers the range from prevention to treatment for the various stages of osteoporosis, this is the book for you. It helps you to select or adapt the exercises, depending on your condition. The illustrations are also helpful. One thing I particularly liked was the section "Activities of Daily Living" which shows you how you should do everyday things like housework, getting in and out of a car, and other good body mechanics.

In case you are curious about the other two books I like for advanced osteoporosis, they are "Osteoporosis: An Exercise Guide by Margie Bissinger, MS, PT, and Exercises for Osteoporosis: Revised Edition by Dianne Daniels, M.A.

The book "Walk Tall" is an excellent book to use for exercising. From this book you will learn various exercises to be limber and hopefully avoid osteoporosis. The language is not technical and the illustrations are clear and easy to follow. My wife uses the book in a group physical therapy class but it can be used at home by yourself. I bought this book because it was recommended by the therapist. Bookstores don't carry it because it was published almost ten years ago. Luckily, Amazon.com had it in stock. The reviews on Amazon.com convinced me that this book was worth buying. Now I know the real value of reviews. They confirmed the therapist's enthusiastic recommendation to buy this book.

Wonderful book. I didn't know my beginning of a dowager's hump could be reversed, and I could gain back some of my lost height until I saw this book. It's changed my life. Exercises are time consuming at first, but they work, and are worth the time and effort!