bone Safe
PILATES & Yoga
Important information regarding safe movement and exercise for bone health
Do you have low bone density (osteopenia/ osteoporosis)? If so, it is important to know how to move and exercise safely, especially in a group class environment. Certain modifications to movement and exercise should be made to prevent the possibility of a spinal fracture. These are also applicable to recreational activities and daily living.
An example of a safe movement practice for someone with low bone density is to maintain a neutral spine (natural curves in your back) when reaching toward the floor to pick something up. Squatting with a neutral spine instead of bending over will help to keep your spine safe.
An example of a safe movement practice for someone with low bone density is to maintain a neutral spine (natural curves in your back) when reaching toward the floor to pick something up. Squatting with a neutral spine instead of bending over will help to keep your spine safe.
I am here to guide you in creating healthy habits for movement in exercise and your daily life!
Great exercises for bone health are weight bearing or using your body weight against gravity as in squats or plank. Resistance exercises such as lifting weights or using elastic exercise bands are also helpful to strengthen muscles and stimulate bones. Balance is especially important to prevent falls and back strengthening exercises are excellent for posture.
Focus on alignment, core stability, flexibility and proper muscle engagement to promote better posture, strength, mobility and balance!
Focus on alignment, core stability, flexibility and proper muscle engagement to promote better posture, strength, mobility and balance!
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Schedule your first Private Lesson with me to discuss your personal fitness history and goals. Once we have gotten to know each other, you can feel confident that your private lessons or group classes will include appropriate and safe exercises for your unique body.
Please remember to consult with your Doctor before engaging in any new fitness program.
Please remember to consult with your Doctor before engaging in any new fitness program.
Free Bone Safe Pilates Class recording
Frequently Asked Questions
What is a bone safe class?
A bone safe class is safe for people with osteopenia, osteoporosis.
What is osteopenia and osteoporosis?
Low bone density or brittle bones.
Is Pilates or Yoga safe to do if I have low bone density?
Pilates and Yoga can be safe movement practices if modifications to certain exercises are made to protect people from the possibility of a bone fracture.
Why do I have to modify my exercise if I have low bone density?
Exercise modifications for people with low bone density are made to prevent fractures of the spine.
What movements should be practiced by people with low bone density?
Maintaining a Neutral Spine (Natural Curves in your Back), Strengthening Back Muscles, Good Posture and Balance.
How are exercises modified to protect someone with low bone density from a fracture?
By eliminating forward flexion of the spine (front bending) and focusing on neutral spine. Other movement contraindications are extreme side bending, extreme rotation and flexion with rotation.
What is a contraindicated exercise or movement?
One that is not recommended for certain populations and/ or medical conditions.
Movement Contraindications
The following movements are
Not Recommended
for people with low bone density as spinal fractures may occur:
Forward flexion:
Lifting your head while lying on your back as in a sit up or crunch, rounding the spine as in a forward fold and placing body weight on the neck and shoulders as in the rollover or plow pose.
Extreme side bending:
Deep side bend of the spine.
Extreme rotation:
Forced rotation or twisting of the spine, to end range, particularly in seated or standing.
Forward flexion with rotation:
Sit up or crunch with rotation of the torso.
Not Recommended
for people with low bone density as spinal fractures may occur:
Forward flexion:
Lifting your head while lying on your back as in a sit up or crunch, rounding the spine as in a forward fold and placing body weight on the neck and shoulders as in the rollover or plow pose.
Extreme side bending:
Deep side bend of the spine.
Extreme rotation:
Forced rotation or twisting of the spine, to end range, particularly in seated or standing.
Forward flexion with rotation:
Sit up or crunch with rotation of the torso.
Resources
Example photos of safe and un-safe
Pilates & Yoga exercises
by Dr. Sherri Betz:
Osteoporosis Safe Pilates:
https://www.bonehealthandosteoporosis.org/wp-content/uploads/Pilates.pdf
Osteoporosis Safe Yoga:
https://www.bonehealthandosteoporosis.org/wp-content/uploads/Yoga.pdf
Please remember to consult with your Doctor before engaging in any new fitness program.