Exercise the Safe Way with The Better Back®
Pilates for Osteoporosis
Osteoporosis is characterized by bone weakening, resulting in increased brittleness and susceptibility to fractures. It is often called a “silent” disease because there are typically no symptoms until a bone is broken or you have a bone density screening.
This book provides everything you need to start practicing safe Pilates at home, create healthy lifestyle habits, and eat the right foods to increase bone density. It provides step-by-step instructions on how to modify and advance each exercise and has clear photographs that make it easy to follow.
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What’s Inside
Bone-Healthy Eating Guide
Unlock the secrets to a bone-healthy diet with our comprehensive guide. Learn which foods boost bone density and how to incorporate them into delicious, nutritious meals.
Healthy Habits Guide
Transform your daily routine with healthy lifestyle habits specifically designed for osteoporosis management. Discover practical tips and strategies to strengthen your bones and enhance your well-being.
Pilates for Osteoporosis Exercise Program
Complete at-home exercise program with clear photographs and step-by-step instructions on each exercise, including modifications and advancements.
The formula for success with The Better Back® Pilates for Osteoporosis
Pilates is often recommended for individuals with osteoporosis because it focuses on strengthening the core and the hips, which helps stabilize the back. However, it’s vital to modify Pilates exercises appropriately to ensure its benefits for those with osteoporosis.
Increase strength, flexibility, mobility, and stability
Restore function and increase the ability to get up and down off the floor
Reduces aches and pains as the core muscles and body strengthen to distribute weight more efficiently
Utilize strength exercises and functional movements
Improve posture, allowing you to stand taller and battle gravity and aging joints
Learn what to eat to increase calcium and vitamin D for healthy bones
Movements to avoid osteoporosis.
Regardless of your physical condition, The Better Back® can help you start taking control of your body through strength and alignment.
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What are the benefits of Pilates for osteoporosis?
Pilates lessons can significantly benefit people with low bone density, osteopenia, or osteoporosis. Pilates can help strengthen the body’s muscles and improve overall bone health when performed correctly and modified for osteoporosis. Additionally, it focuses on enhancing flexibility, balance, and core strength.
The current research on the relationship between Pilates and bone density yields conflicting results. Some studies have reported a significant increase in bone density from practicing Pilates, while others have found little to no change.
While many studies focusing on Pilates and osteoporosis show only marginal improvement in bone density, they do emphasize that Pilates can be beneficial in preventing further bone deterioration. Furthermore, Pilates is often praised for its safety and numerous additional health benefits.
For optimal results, it is recommended to seek personalized guidance from a knowledgeable, certified instructor specializing in osteoporosis. The certified instructor will tailor a Pilates program to your needs and condition.
What are the risks of doing Pilates for osteoporosis?
Excessive flexion (rounding your back) and twisting are not recommended for weakened bones.
Loaded flexion exercises or exercises that involve rolling in a curved position on your back are also a concern. These include exercises like Roll Up, Rolling Like a Ball, and Roll Over.
Exercises that combine lateral flexion (side bending), flexion, and rotation are best avoided.
People with an osteoporosis diagnosis should be aware of all their movement options. There are many ways to mobilize through isolated and safe movements.
About the Author
Erica Walters
Erica Walters is a nationally known fitness expert, third-generation classical Pilates Instructor, and GYROTONIC® Method teacher. She holds a B.S. in Exercise Science. She is sought after for her keen eye, understanding of body mechanics, and skill in custom programming for her clients. Her teaching style is encouraging, motivating, and welcoming, emphasizing good technique, alignment, and control. Walters also mentors the next generation of Classical Pilates Teachers with Real Pilates of New York City. Erica has over 20 years of classical Pilates teaching experience and brought Joseph H. Pilates’ legacy and the GYROTONIC® Expansion System to Louisville, KY. She owns Pilates Fit Studio in Pewee Valley and Louisville, KY.
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