Your bones are the framework for your entire body; they are involved in every movement, they help maintain your balance and they prevent injury to your internal organs. When osteoporosis develops, your bones weaken and your skeleton is no longer able to function properly. Although certain Pilates exercises are contraindicated for patients with osteoporosis, a modified Pilates routine can be safe.
Benefits
Pilates is an innovative form of activity that involves both strength-training and weight-bearing exercises. Weight-bearing exercises involve using your bones to support your weight as you exercise. With regular Pilates exercise, patients with osteoporosis may be able to slowly rebuild bone density. According to the TheraPilates website, a Pilates-based exercise program combined with nutrition modifications can increase bone density by 20 percent in one year.
Dangers
Although Pilates can be beneficial for patients with osteoporosis, it can also pose risks. Sherri Betz writes in "IDEA Fitness Journal" that osteoporosis patients who have experienced one vertebral fracture have an increased risk of suffering an additional fracture within one year. In an interview, Betz also states that approximately 75 percent of traditional Pilates exercises are unsafe for osteoporosis patients. According to Betz, a 2004 article in "Oprah" magazine recommended that all osteoporosis patients should attend Pilates class. However, Betz emphasizes that certain exercises can place excessive force on the hips and spine, causing the weakened bones to fracture.
Pilates Modifications
To avoid the risk of fracture, patients with osteoporosis or osteopenia should avoid any Pilates exercises that involve side-bending, twisting or rotating the spine. Although extension exercises are safe, all flexion exercises that require the spine to stretch forward should be avoided. Common Pilates exercises to avoid include traditional crunches, roll-up, roll-over, scissors, corkscrew, saw, spine twist, teaser, boomerang and seal. Additionally, osteoporosis patients should keep their head on the ground while doing the Hundred exercise. When moving through the Pilates postures, osteoporosis patients should focus on moving from the hip hinge, rather than the spine.
Safety
Inform your Pilates instructor of your condition before starting a Pilates exercise routine. If possible, practice under the guidance of a Pilates instructor who has been trained in osteoporosis modifications. While practicing, prevent falls by wearing shoes with nonslip soles or practicing on a nonslip exercise mat. If your balance is unsteady, practice near a chair or wall in case you need to quickly regain your balance.
Considerations
To avoid injury, consult with your physician before initiating a Pilates exercise program. Although Pilates can help slow or reverse the progression of osteoporosis, it should not replace traditional osteoporosis treatments. The TheraPilates website recommends that osteoporosis patients have a bone density scan done every two years; this scan can help you determine whether your osteoporosis treatment plan is working.
References
- MayoClinic.com: Osteoporosis
- MayoClinic.com: Exercising With Osteoporosis: Stay Active the Safe Way
- Center Flow Pilates: Osteoporosis
- Thera Pilates: Osteoporosis
- "ADVANCE For Physical Therapy & Rehab Medicine"; Pilates, with Precautions; Jonathan Bassett; May 2004
- "IDEA Fitness Journal"; Modifying Pilates For Clients With Osteoporosis; Sherri Betz; April 2005
