Pilates and Osteoporosis
Osteoporosis is the gradual and silent loss of bone and not a normal aging process. It is defined as a systemic skeletal disease characterized by low bone mass and microarchitectural deterioration of bone tissue, with a consequent increase in bone fragility and susceptibility to fracture (NOF 2005). Osteopenia is a mildly reduced bone mass--a loss of approximately 10%-20%--indicating the onset of osteoporosis. It is recommended that prior to working with women over 50 and men over 60 years of age, you request their results of a BMD test. If their results or T-score deviates from the norm by -1 to -2.5 this indicates Osteopenia. A T-score deviation of -2.5 or higher indicates Osteoporosis.
Risk Factors for the development of Osteoporosis are:
Personal history of fracture after age 50
Current low bone mass
History of fracture in a 1st degree relative
Being Female
Being thin and/or having a small frame
Advanced age
A female history of Osteoporosis
Estrogen deficiency
Low testosterone levels in men
Abnormal absence of menstrual cycle (amenorrhea)
Anorexia Nervosa
Low lifetime calcium intake (our total bone mass is set by the age of 30)
Use of certain medications
An inactive lifestyle
Osteoporosis can affect the overall strength of the bones, and is especially problematic in the spinal column and hips. Weight bearing exercise is key in slowing the process of bone loss due to Osteoporosis. Pilates is a wonderful exercise regime for clientele with Osteoporosis because of the controlled mindful nature. However, it is important to remember that their are limitations and precautions that must be addressed with clients who have both Osteoporosis and Osteopenia.
Pilates Exercises to avoid or modify with Osteoporotic clients:
General: Extreme flexion and rotation of the Lumbar Spine.
Mat Exercises:
Roll over
Rolling Ball
Rocker with Open Legs
Saw
Swan Dive
Neck Pull
Shoulder Bridge
Spine Twist
Jack-Knife
Teaser
Hip Twist with Stretched Arms
Boomerang
Seal
Crab
Control Balance
Reformer Exercises:
Teaser
Down Stretch
Arabesque (Long stretch series)
Stomach Massage (Round back and Twist)
Short and Long Spine (Reformer/Trapeze)
Semi-circle
Thigh Stretch-Advanced
Kneeling Arms (Drawing Sword with rotation and Side bend overhead pull)
Snake/Twist
Corkscrew
Short box (Round back, Rotation, Spear a Fish
Knee Stretch (Round back)
Balance Control
Mermaid
Grasshopper
Bridge with Arm Pulls
Star
High Bridge
Trapeze Exercises:
Roll back
Magician
Ferris Wheel
Thigh Stretch
Kneeling Roll Down
Breathing
Push Through
Saw/Circular Saw
Teaser
Mermaid
Reverse Tower
Tower/Monkey
Short Spine
Semi-circle
All Hanging exercises
Pilates Chair Exercises:
Bridge with Pumps
Hamstring 1/Washer Woman
Hamstring 2
Hamstring 3
Seated Spine Stretch
Jackknife
Pike/Teaser
Handstand
Push-ups
Side Body Twist/Mermaid
Spear a Fish
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