Many of us are given the diagnosis of Osteoporosis or Osteopenia, but not really given much guidance in terms of how to move, what to avoid, or what to focus on. At Pilates and Movement, we are very experienced in understanding bone health and can help you learn how to move with Osteoporosis, so that you can increase muscle and bone health, and confidence! Current research suggests that ultimately, the dangers of Osteoporosis, come back to your risk of fracture FRAX. For example, research suggests that fracture statistics are actually more linked to poor balance in combination with decreased bone density, rather than just low bone density alone.
Maintaining muscle mass plays a key role in maintaining bone mass, so any exercise is better than none. However, there are movements that should be avoided with Osteoporosis, that can potentially cause fracture. We aim to increase postural alignment, to create space, and therefore decrease 'bone on bone', as well as teach good body mechanics for better squatting, standing to sitting, and lifting. These are activities that we do everyday, but we are often putting too much pressure into our knees and ankles when we squat, and too much pressure into our back when we lift. We need to retrain our centre of gravity, and a key part of this, is retraining our back chain; maintaining spine extensor strength, glut and hamstring strength., and foot strength. As we increase our body mechanics and strength in the back chain, pressure is removed from other joints and as muscular support is increased in the spine and hips, so should be bone health.
Research is still limited as to how Pilates can improve bone health. Resistance training can increase muscle tone, and through the Pilates exercises, proprioception, coordination, muscle and joint strength are all increased. However it is documented, that we need a bit more than Pilates to specifically increase bone density and decrease risk of fracture. Specific balance exercises should be practiced, challenging all three sensory input systems; visual, vestibular and proprioception. And axial loading or adding weight, has been shown to increase bone density, through it's strengthening of spine and leg extensor muscles. This is why we teach Pilates 'and Movement'. We aim to give you the tools to progress safely towards more loading.
Naturally when you first increase your relationship to gravity, this might need a little unwinding and unlearning of old habits. When you are more grounded, your nervous system is more calm, and your body has a greater sense of safety. You will naturally be loading your muscles and bones better, with a better sense of gravity. Then you can start to challenge your balance and coordination a little more, and gradually where possible you can start to increase the weight and loading.
