Pilates and Osteoporosis – 12 Tips

And here is the last part of the article on osteoporosis. If you do have osteoporosis – and you MUST take your doctor’s advice before doing any exercises – here are a few “do’s” and “don’t’s”:

1. DON’T bend forward from the upper back, causing your shoulders to round.
2. DO lean forward from the hip keeping your back flat. Push your bottom backwards as if looking over a cliff.
3. DON’T do bends to the side.
4. DON’T rotate or twist the spine around.
5. DO exercises like standing knee lifts holding onto a chair.
6. DO bend your knees to pick things up…again, keep that back flat. Pretend you have a book on your head. It works surprisingly well.
7. DON’T lift your head when doing abdominal exercises lying on your back.
8. DO exercise your abdominals lying on your back! A strong core is essential to minimise risk of fracture. This is where an expert Pilates instructor who is aware of your condition can really help you. But you MUST obey them….if they tell you to do one version of an exercise while those around you are doing a different version, do as you’re told. Are you listening, Mum??
9. DO eat properly and regularly.
10. DO take regular gentle exercise most days of the week. Beware of ice and very rough ground in case of falls.
11. DO strengthen your leg and hip muscles. So as not to fall. If the muscles on the side of your hip (Gluteus Medius) are strong, then if you do stumble you are much less likely to fall.
12. DO exercise on your front to extend and “lengthen” the muscles in your spine.

Being diagnosed with osteoporosis is not the end of the world. You just have to start taking a lot more care of yourself. You just can’t say that you don’t have the time! I know people with osteoporosis who have broken a rib just by sneezing, or a small bone in their hand just by turning over in the night. They are constantly at the Fracture Clinic or trying to struggle along with a limb in pot, and fractured bones are miserably painful.

So take steps to avoid hazardous activities or situations, but at the same time work to strengthen your bones and the muscles holding them together as much as possible.One of my ladies does have osteoporosis; she comes to circuits and Pilates classes twice a week, rain or shine and has done since the day it was spotted on the bone scan. She recently stumbled over an uneven paving stone and fell, hurting her ankle.

The paramedics were sure it was broken, especially when she revealed she had osteoporosis, but at the hospital they were all amazed when the x-rays came back clear…a bad sprain but no fracture. That happy outcome was directly credited to the fact she exercised with such diligence!

And that’s about it. The important thing with having osteoporosis is being constantly aware of your posture and your surroundings and doing your utmost to protect your weak bones with strong muscles and a switched-on brain!