Introduction
Osteoporosis, characterized by low bone density, often calls for caution when engaging in physical activities. While weight-bearing exercises like walking are commonly recommended, Pilates offers a lesser-known yet effective avenue for those with low bone density. In this blog, we’ll explore how Pilates, when done correctly, can strengthen bones, improve balance, and enhance overall well-being for individuals with osteoporosis.
BODY
How Pilates Can Help Someone With Osteoporosis
Pilates, developed by Joseph H. Pilates, focuses on strengthening core muscles that support the spine and contribute to overall body balance. Incorporating breath awareness, Pilates exercises can benefit those with weakened bones by increasing bone density, building muscle mass, improving balance, and enhancing range of motion and posture. However, it’s crucial to note that not all Pilates exercises are suitable for individuals with osteoporosis, so therefore they would be modified to suit each individual.
Safe Pilates Mat Exercises at Pilates Centre Jalon
While traditional Pilates mat classes might be challenging for those with osteoporosis, modified classes under the guidance of trained instructors such as at the Pilates Centre Jalon, can provide a safe alternative. Emphasizing exercises that work the back, shoulders, legs, and hips, safe Pilates mat exercises include single and double leg kicks, side-lying series, leg pulls and circles, push-ups, and chest expansion. Conversely, exercises involving bending forward, rolling on the back, and twisting the spine should be approached with caution.
Safe Pilates Machine Exercises at Pilates Centre Jalon
Equipment-based Pilates, utilizing machines like the reformer and Cadillac, can offer effective and safer alternatives to mat exercises. Foot work, leg and arm circles, pulling straps, side splits, and the leg-spring series on the reformer, as well as chest expansion on the Cadillac, are considered safe for individuals with osteoporosis. However, exercises like short spines, tower, overhead, and mermaid should be avoided.
Questions to Ask a Pilates Instructor
Finding the right Pilates class is essential for individuals with osteoporosis. When considering a class or instructor, asking specific questions can help ensure a safe and tailored workout. Inquire about the instructor’s familiarity with exercises safe for osteoporosis, whether the planned workout includes any unsafe exercises, and if exercises focusing on balance and fall prevention are part of the routine.
Conclusion: “Teaching the body in front of You”
Pilates, when adapted to the needs of individuals with osteoporosis, emerges as a valuable tool for enhancing bone health, strength, and overall well-being. By understanding which exercises to include and exclude, and by seeking instructors knowledgeable about osteoporosis-specific routines, individuals can embark on a Pilates journey that contributes to their physical resilience and vitality. Embracing these safe Pilates practices opens up a world of possibilities for those with osteoporosis, fostering a path toward a healthier and more active lifestyle.
To learn more about Pilates Centre or if you’re interested in our sessions, you can email us at info@pilatescentre.es. If you have any questions, feel free to reach out to John and our team by Calling or WhatsApp on +34 610 30 60 05. We will be more than happy to assist you.
John McCallum
is an esteemed, Fully Certified Comprehensive Classical Pilates Teacher and takes immense pride as the proprietor of the distinguished Pilates Centre located in Jalon, Spain. His remarkable journey in the realm of Pilates commenced back in 2006, a pivotal juncture when he confronted the diagnosis of three slipped discs in his lower back. Pilates emerged as a beacon of profound hope and rejuvenation in his life. Instead of succumbing to the prospect of surgical intervention, Pilates gracefully assumed the role of his lifeline.
This transformative experience impelled him to make a resolute decision that would reshape his life’s trajectory. Following his journey to become a Pilates Teacher, he passionately extended the benefits he had personally garnered to those in need. This also took him to travel to other countries to continue to learn and have a fuller understanding of the method.
Fueled by an unwavering passion for Pilates, he has forged a dynamic collaboration with a reputable research institution. This strategic alliance enables him to deliver precise and illuminating insights, fostering support and empowerment for individuals interested in the power of this method. His literary contributions have garnered distinction within an array of esteemed global publications.
