Yes, Pilates fans, it is!
Exercise IS medicine. It creates healthy bones.
ALL adults will benefit from “exercise as medicine”. The evidence of the diseases we can prevent or improve is impressive
However, if you (or friends or family) have a background diagnosis of osteoporosis, osteopenia or a worry that poor bone health could be an issue for you then you may be understandably nervous about what you should or shouldn’t do.
At ProPelvic Physiotherapy, we are lucky to have Christiana Heinz on our team. She is an experienced MSK physiotherapist and pilates instructor with extensive interest and post-graduate training in the management of osteoporosis. Christiana has prepared this advice & signposts to some excellent resources for you:
Is it safe to do Pilates with Osteoporosis?
Osteoporosis is a bone condition in which the bones become fragile and brittle leading to a higher risk of fractures than in normal bone. For individuals diagnosed with osteoporosis, staying active is crucial to maintaining bone health, but certain exercises can pose a risks.
You will feel very safe doing Pilates with osteoporosis. There is a big focus on controlled movement, posture re-eduction, alignment, strengthening bone & muscle, and flexibility. It is truly a safe and beneficial form of exercise for you, even with osteoporosis, as long as you and your teacher make appropriate modifications to accommodate the condition.
Precautions to consider
There are a few movements you should avoid or modify. For example repeated end range bending aka “touching your toes” as a movement like this might put too much strain on your spine vertebrae, increasing the risk of fracture.
These pictures from BHOF show some examples:
Good news! Most of the exercises that you should “avoid” are not included in physio-led classes anyway. Physios generally consider these only suitable for those with high level training and strength (like dancers). At physio-led pilates classes you will find we favour the stability and controlled movement exercises. With modifications, pilates can be a safe & effective exercise choice for individuals with osteoporosis.
All our teachers at PhysioPilates Academy & Contento Pilates & Cambridge PhysioPilates who are highly trained in medical conditions.
How to Modify Pilates exercises when you have Osteoporosis
We recommend this free handout from the Royal Osteoporosis Society if you would like to carefully consider each Pilates exercise in turn and how you would modify it if you have underlying bone health issues. You can discuss any of these exercises with your teacher.
Video
Get started with Pilates for osteoporosis
Beginner/new diagnosis: Let Christiana guide you through a standing pilates series ideal for those with osteoporosis:
Progressing to these exercises:
Intermediate or managing your osteoporosis through exercise: extension exercises like the dart and cobra are recommended.
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This blogpost is an example of one of our ProPelvic PhysioPilates weekly newsletter aims to bring you a unique mix of Pilates exercises and Physiotherapy information and advice. A weekly nudge to keep you moving & caring for your Body & Mind.
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Do get in touch if you need more personal help.
Amanda & Christiana
