Forty-four million Americans age 50 or older have osteoporosis or osteopenia. Osteoporosis is a condition that affects the bones and is classified by low bone mass or density. Osteopenia is a condition describing weakening of the bones that often leads to osteoporosis. Both men and women are at risk. Pilates can be good for osteoporosis as a weight-bearing exercise and to improve posture.
Benefits of Pilates
Pilates prevents osteoporosis through strengthening the muscles and improving balance. But some Pilates exercises also can be beneficial for those who already have osteoporosis. Pilates strengthens your body and improves posture, balance and coordination. This reduces the chances of you falling and fracturing a hip. Approximately one in five people who fracture their hips end up in a nursing home.
Best Pilates Exercises
Good Pilates exercises for osteoporosis are those done kneeling on all fours and lying on your stomach or sideways. Spinal extension exercises are beneficial, too, as they lower the chance of spinal fractures. Some specific exercises to try are single leg circles and pushups. Single leg-circles are done lying on your back and tracing small circles above you with one leg at a time, starting with the circling leg perpendicular to the body and the other flat on the ground.
Modifying Pilates
Many Pilates poses are good for osteoporosis sufferers with minor modifications. The best option is to find a class designed for people with osteoporosis to learn the modifications directly from a qualified instructor. Common modifications are to always keep the head down when lying on the floor instead of lifting the neck. Examples of poses that need this modification are the single leg stretch, double leg stretch and hundreds. To perform the modified hundreds, lie on your back and lift only your legs into the air instead of your upper body too. Position the legs approximately 45 degrees to the floor and hold them there while your pump your arms up and down just off the floor.
Pilates Exercises to Avoid
Some Pilates exercises may be hazardous if for those with osteoporosis. Forward flexion, which is common movement in Pilates, may actually causes spinal fractures. Rolling on the spine is also dangerous. Specific exercises to avoid include spine twist, roll-up, scissors, neck pull, spine stretch, control balance, rocking and saw. Also, do not attempt any exercise that causes pain. Ask your physician or a Pilates instructor who specializes in working with osteoporosis sufferers for more limitations.
