What are the risks when doing Pilates for osteoporosis? Adding resistance such as therabands or weights are even better since weight-bearing with additional load is what helps improve bone quality.Īlong the same lines, if you’re able to use Pilates equipment such as the reformer, chair, or tower you’ll build more strength due to the resistance created from the springs.
Standing Pilates, foot strengthening, and balance-enhancing exercises are also excellent because they are weight bearing and help with prevention of falls. Exercises in quadruped position (on all fours) and plank variations are great for full-body conditioning as well as wrist strengthening.
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Exercises that stabilize and strengthen the hip, spine, and wrist are invaluable when you consider these are the main joints susceptible to fractures ( 23).Īll of the Side Leg Series and Bridge variations emphasize core strength, alignment, and balance while strengthening the muscles around the hip.īack extension and strengthening exercises are especially important and should be emphasized (except in the case of stenosis or spondylosis). Muscle-building exercise is widely prescribed to help those living with osteoporosis ( 22). When it comes to Pilates matwork, there are plenty of signature Pilates exercises that not only are safe, but highly beneficial for anyone with osteoporosis. What types of Pilates are safe for osteoporosis? Pilates exercises are a slow, controlled combination of strengthening with stretching that improves mobility ( 13, 20, 21). It fits in with overall health as a vital part to alignment, strength, and balance for ease in everyday and extracurricular activities.
Mobility is essential for a controlled and optimal range of motion in the joint. Mobility is achieved through a balance of strength and flexibility.
Pilates’ combination of strength, mobility, and flexibility with a focus on optimal alignment can result in less pain ( 13, 16, 17, 18, 19). Misalignment and poor posture contribute to compression of the joints and organs along with tight and imbalanced muscles. Optimal posture and alignment allows the body to move and function with more ease. Pilates is excellent not only for the physiology of improving balance and gait but for the result of confidence it instills in maintaining one’s independence ( 12, 13, 14, 15). Improves balance and prevents fallsįalling is detrimental to anyone with osteoporosis and is the leading cause of fractures. Studies have shown that Pilates decreases pain, improves quality of life, boosts mood, decreases stress, and is a safe and beneficial form of exercise ( 5, 9, 10, 11, 12). Enhanced self-awareness makes the individual responsible and in charge and more likely to make adjustments necessary for their own well being. Some of the foundational principles of Pilates include the breath, concentration, precision, and flow making it a true mind-body modality that enhances self-awareness ( 8).īreathing can be a means of relaxation and calming the nervous system. Decreases pain and improves quality of life To increase bone density, the bones must adapt to heavier loads put on the body. While Rotstein is an advocate for Pilates, she highly recommends adding weight training to your physical activity. Rotstein reminds us that bones need to be resilient as well as dense to handle all different kinds of forces. While bone density is an important component of bone health it isn’t the only factor that (literally) makes or breaks your bones. While most studies about Pilates and osteoporosis find very little increase in bone density after practicing Pilates, they do, however, positively note that Pilates can prevent further bone deterioration, and that it’s a safe workout with many other benefits ( 3, 4, 5, 6, 7). Some studies report an increase in bone density, while others found none at all. The research about Pilates and bone density is inconclusive. Your best bet is to work one-on-one with a certified instructor who understands osteoporosis and can customize a program specifically for you. Pilates can improve your quality of life with osteoporosis, but it’s important to note that a traditional Pilates class is not suitable for some one with low bone density. What are the benefits of pilates for osteoporosis?
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