Movesmart Movement with Alison Crouch

09/20/2026

(free summit link below to build an osteoporosis plan that works) Which one are you? Most of us have a default position for our shoulder blades: either pulled tight towards your spine OR stuck wide towards your underarms. Neither one is ideal for us with osteoporosis! Or anyone really 😄

When we have osteoporosis, we need strength training including exercises like overhead press, bent over row, deltoid raises and other upper body moves that are more effective and more comfortable if we can move our shoulder blades smoothly and consistently.

We also want to be easily upright with as little effort as possible. Strong and steady, with posture and alignment that take pressure of our vertebrae!

And we want to move safely through everyday life, limiting (not eliminating) weighted flexion of our spines. That's easier to do when our arms, shoulder joints and shoulder blades can move together.

So let's talk should blade circles!

✅ Move from the bottom tips of your blades, not the tops of your shoulders
✅ Go slowly so your muscles and your brain have time to really work though each degree of motion
✅ Let your arms hang. They'll go along for the ride, but they don't drive the movement!
✅ Stay with a size of circle that feels controlled and effortful but comfortable.
✅ Do 5 slow circles in each direction every day

❌ Don't zip though these too quickly!
❌ Don't go to a place of pain or discomfort, even if that means your circles are pretty small
❌ Don't let your ribs push forward as you pull your shoulder blades together. We really want to isolate the mobility and strength of your shoulder blades and the muscles that move them!

Here's the link for my free 5 day osteoporosis Summit! Monday Sept 21 to Friday Sept 25 at 12pm EDT we're diving deep into everything you need to know about exercise, nutrition and confidence in yourself and your bones!
https://www.movesmartmovement.com/f/the-movesmart-strong-bones-summit-beyond-the-diagnosis-sept

It's free and it's recorded so everyone who signs up will get the replays, because life is busy and time zones are complicated. Over 800 people are coming... I think you should join us! 😀

09/17/2026

I want you to feel confident with your diagnosis and everything you can do to support your bones!

Sign up for the summit here https://www.movesmartmovement.com/f/the-movesmart-strong-bones-summit-beyond-the-diagnosis-sept

Every session is recorded so if you can't make it live, sign up anyway. I'll send you the replays each day!

Monday Sept 21
I tell you what's real and what isn't! The best choices you can make when it comes to exercise and bone health and what you can put aside

Tuesday Sept 22
Nuttitionist Erin Harner makes protein, prunes and supplements make sense!

Wednesday Sept 23
Real people, real stories of success! Sally and Kelli share how they've gone from freaked out to fantastic, strong and confident.

Thursday Sept 24
Emily Hisey-Bowden and Janet Hansen are tell you how to incorporate spine-smart yoga and movement into a life with a solid schedule and great exercise habits!

Friday Sept 25
Me again! We'll go over how to personalise your exercise routines to meet what your body, your schedule and your life need to help your bones without the overwhelm!

See you there!

09/14/2026

It's the (free) MoveSMART Osteoporosis Summit: Beyond the Diagnosis!

5 days, 5 guests to help you with practical, get-you-going strategies to exercise and feel better despite your bone density!

Day 1: I'll give you the run down on exactly what works for osteoporosis and what's not worth your time

Day 2: Nutritionist Erin Harner makes it all make sense for you so the food and supplements part isn't so daunting!

Day 3: 2 of my clients, Kelli and Sally, will share how they went from the initial diagnosis shock to building reliable workout habits, strength and agility training and feeling better than they did before the diagnosis!

Day 4: Emily Hisey-Bowden and Janet Hansen teach spine-safe movement and yoga. They're going to share some tips about that AND they both specialise in habits, behaviour and schedule management to help you build a routine that sticks.

Day 5: Me again! I'll help you tailor your workout plan to what YOU need, whether you have knee or hip stuff, you're brand new to exercise or you need to adapt your existing workouts to your new bone-smart approach.

It's free, it's all recorded so you can attend live (best for the Q & As if you canmake it) but I'll also send you the replay seach day!

1300 people came last time... is this your turn?? Sign up here! https://www.movesmartmovement.com/f/the-movesmart-strong-bones-summit-beyond-the-diagnosis-sept

09/13/2026

The internet might get cranky with me here... But you don't start with barbells! In fact, you might never pick up a barbell.

The good thing these days is that osteoporosis is getting lots of attention.

Well... Bone density is getting a lot of attention!

And they are connected, of course, but I want to clear something up.

Progressive strength training or weight lifting is a crucial and key part of supporting, maintaining or maybe even increasing bone density. I've increased my bone density without bone meds by over 7% twice in the last few years by strength training. It's great!

BUT!

A) I didn't start with barbells, I started with dumbbells that were challenging for me at the time. You might start there too. Or maybe with body weight, or bands.

You start at the place that's right FOR YOU! And that means if you're new to exercise or recovering from an injury that light weights are an excellent challenge for you.! You'll use heavier weights over time. That's what progressive means!

Use weights that are heavy enough to be very difficult once you get to 8-12 reps. That might mean 3 lbs and it might mean 30 lbs. It's all about you!

And B) There's so much more to it than that!

We want to strength train 2-3 times per week. That's how we support bone density. On other days, focus on the other crucial parts of your OSTEOPOROSIS plan!

Upper back and shoulder work, spinal mobility and head ramping improve your posture, help you feel better and reduce falls (check the reel from Sept 10 for the 3 exercises to help with that).

Agilty and balance work help avoid falls and reduce the chance of fractures.

Speed and power work make sure you can keep up with your grandkids and your friends on the pickleball court.

Mobility and flexibility keep your brain sharp and clear on where you are in space AND feeling comfortable in your body.

All of this is important!

So if you're not sure about strength training, here's your reassurance that you absolutely can do it. And if you feel like it's maybe not the whole picture, you're right!

Here's to a whole body approach to osteoporosis!

09/03/2026

How on earth do people do a prone leg lift without stressing their backs? I can tell you! 😀
Click here for my latest YouTube tutorial so you can build glute strength and increase your hip extension AND feel better in your back! 👇

A MoveSMART client asked about this today so I made her this series...

08/31/2026

Osteoporosis can feel super isolating. People sometimes underestimate how stressful it can be and sometimes they overestimate how fragile we are (spoiler, we're not made of glass).

I was chatting with someone the other day who has had cancer in the past. She said her family and friends knew how to deal with that. It's obvious and overt, it's scary and familiar. And once she was in treatment, it showed.

Now they don't understand why she's feeling so thrown by her osteoporosis diagnosis. She looks fine, she's in no pain. It can be progressive but it's not fatal. She can be active with her grandkids, go to the gym, go shopping, have dinner parties... What's the big deal?

Clearly, osteoporosis and cancer aren't in the same category, but she's very much not alone in navigating how she feels and how she's supported with her silent and invisible condition.

So here's the deal.

You're not alone! I get it, she gets it, there are lots of us who understand that you can be strong, informed, educated about your condition, active and still be anxious about your osteoporosis.

Next up, you can do so many things to support your bones! Strength training and impact at whatever level is appropriate for you are awesome for bone density. Joint mobility training and upper back work can improve your posture and help you feel better in your body, agility and balance games decrease risk of fractures and keep you nimble.

I believe in you!

Want me to support you even more? I'd love to share more inspiration and exercise with you! Follow me here Alison Crouch Osteoporosis & exercise coach to be part of the MoveSMART family 😀💗😀

Xo Alison

08/28/2026

Instant relief from a sore neck and creaky shoulders! That's what my client said about this combo and she asked me to make a video... So here it is!

These are small, slow, gentle moves. No forcing, no flinging your head arou d willy-nilly!

For sure if it's too intense put a washcloth between the balls and your head so the sensation is just right.

It's very common to have to re-position the balls a couple of times while you do this. Especially if you love it and do more than 8-10 mods and turns!

I really love the Tune Up Fitness original size balls for this, but you can also put 2 tennis balls in a sock and hold the sock closed with an elastic band so the balls stay in place. Whatever works for you!

Looks worth trying? Save it to follow later cause we all know you're not going to stop scrolling this very second or send it to a friend and you can do it together and compare how it feels. Hopefully amazing! 😄

Xo
Alison

08/16/2026

I'm tired of people being told they have to lift their body weight or that they can't lift more than 10 lbs. I'm tired of people not being empowered to help their bones with straightforward, practical exercise!

My program, the MoveSMART Method for Osteoporosis, is designed for busy people who want a reliable, safe exercise program with personal support and coaching from me and guest experts.

Come to my free backstage tour on Thursday August 20 at 4 pm EDT and I'll tell you exactly how it's all laid out, exactly what the best things are to include in your workouts and how I can help you get consistent and confident within 90 days!

There's a replay for everyone who registers, so if the time zone doesn't work for you, sign up anyway 😄

Save your spot here, your bones will thank you! https://www.movesmartmovement.com/webinar/osteoporosis-the-movesmart-method-open-house-aug/register