Pilates, Exercise, & Osteoporosis (Part 4)
Maintenance of bone density is accomplished by long term routine loading on our bones, which will revert to pre-training density when exercise is discontinued. To best maintain what you have and avoid more loss, follow these rules:
DO weight bearing exercise on your feet every day. The other day an osteoporotic client in the studio asked why she should not continue doing the plow in yoga, since being in that extreme flexion was certainly bearing weight on her spine. Weight bearing in our case means standing on your feet! Rolling on your back not only doesn't cut it, but can actually cause vertebral fractures. Just say NO!
DO work on your balance in standing as often as possible. The less you fall the less your risk of wrist or hip fracture. Standing yoga postures and PhysicalMind Institute's Standing Pilates(r) can be very helpful here.
DO resistance, cardiovascular, and flexibility training within safe guidelines.
DO focus on spine and torso extension. As our bodies give in to gravity we begin to round forward. It is crucial that we work constantly to stay upright with a gentle squeeze of the shoulder blades and a lovely lift of the breastbone.
DO be careful sneezing and coughing. Many fractures happen during forceful coughing and sneezing. Try to stand or sit with your back against something for support.
DO NOT flex your spine forward. Don't bend over to tie your shoes or pick something up off the floor. Don't round forward while getting in and out of bed. And never roll around on your spine! Yes, spinal flexion is healthy for healthy bones. It is completely contraindicated for low bone density. As you can see in the fracture image, the micro fractures occur in the front of the spine and are irreversible. Do you want to look like a round ball all the time for the rest of your life? I know I don't!
DO NOT roll around on your spine. I know, I'm saying it again, but this is so important! And I am scared to tell you how many clients with osteoporosis I have seen who have been given extreme flexion exercises by certified Pilates teachers in studios.
DO NOT forcefully twist your spine. Be nice to your spine. Forceful torsion will hurt.
DO NOT do sit ups or crunches! Remember the flexion discussion above? A good Pilates teacher can show you many abdominal strengthening alternatives.
DO NOT take your leg far out to the side of your body (abduction). This where many a hip fracture has occurred.
Related Tags: fitness, exercise, osteoporosis, pain, pilates, back, spine, bone density, physicalmind, osteopenia
Lynda Lippin, "The Pilates & Reiki Lady" of the Turks & Caicos islands. Visit http://www.balancenter.net for more information, links, and Lynda's Amazon.com Store.
Read Lynda's blogs: http://pilatesinparadise.blogspot.com for chronicles of expat life in the Caribbean http://pilatesandreiki.blogspot.com for more on Pilates & Reiki.
Your Article Search Directory : Find in ArticlesRecent articles in this category:
- 3 Day Diet Reviews Forthright Opinion About The Program
Are you considering going on the 3 day diet? Reviews are hard to come by, but I'm going to give you - 3 Day Chemical Breakdown Diet What It Is And Is Not
The 3 Day Chemical Breakdown Diet has been called by many other names such as the 3 day heart diet, - The Biggest Lose Weight Program At Jillian Michaels
Although it seems almost unimaginable, nearly incomprehensible, a few people in the United States do - Essential Marathon Accessories
Short distance runners have an idea of what their essential kit is - trainers, shorts and a vest. A - Maintaining Health And Fitness With Exercise And Nutrition
Nowadays remaining fit and healthy has become very important. We all lead such a fast-paced life tha - Flatten Your Stomach Exercising Just Minutes A Day!
Are you missing the flat, six-pack tummy that you had 10 years ago? Or have you been fighting the ba - Get Rid Of Cellulite With Exercises
Cellulite is a common condition in women; it is not a result of being fat or overweight. Cellulite o - Why Do I Need A Personal Trainer? (part 2)
Following on from points one to five, we continue to look at why hiring a personal trainer could tra - Why Do I Need A Personal Trainer? (part 1)
Anything in life worth having takes effort and when it comes to getting the body you want, never has - How Do I Choose The Best Whey Isolate Easily Guide
As the owner of a supplement company, I get many questions about what makes our Whey isolate better
Most viewed articles in this category:
- Can A Treadmill Supercharge Your Life?
You know it. That person staring at you in the mirror knows it. You need to lose weight. But with - Training with Free Weights Will Not Get You Toned
Oh, and Santa Claus DOES exist.Well, it's safe to say both statements above are false.One of the mos - The Secrets of a Killer Ab Workout
Out of all the body parts that you can exercise, your abs are one of the most important muscle group - When Should I Do My Cardio, Before or After Strength Training?
Friends I actually stumbled on the answer to this in a very interesting, yet eye-opening way.See her - So How Can I Really Get Ripped Abs?
Next to the 'bi's' and 'tri's' in the arms, the next region that almost every body in the gym may se - A Good Exercise Routine Is Vital To Your Fitness Quest
At the beginning of every New Year, the local Leisure Centers, Sports Clubs, Gymnasiums, etc etc, ar - I'm New at Working Out with Weights, Any Suggestions?
The popularity and importance of strength training is becoming more and pronounced wherever the issu - Choosing the Correct Home Exercise Equipment
Exercise schedules should include three parts: Strength training, aerobic exercise, and flexibility - Tips and Tricks on How to Exercise
Everyone knows that exercise is necessary for better health and a better sense of well-being. Howeve - Hey, Some Teenagers Would Like to Pump Iron too
The average male, even from childhood, instinctively knows that perhaps very little else attracts th