I provide a range of pilates-based exercises that are modified from the traditional 34 exercises Joseph Pilates designed originally in his book ‘Return to Life’. These exercises are adapted to be bone safe. Certain exercises involving loaded flexion or extreme rotation are best avoided. My primary focus will also be on building strength using resistance and balance as part of falls prevention. Engaging in weight bearing and strength training is key for maintaining muscle mass and bone density. Start with lighter weights and gradually increase intensity ensuring proper form and technique.
During the classes I will build on similar exercises from week to week to enable progression and knowledge of bone health. We emphasise good posture and alignment to support healthy bones and work on strengthening our muscles to enable our joints to move smoothly. The stronger your body the less likely you are to fall. You should notice how your balance improves too!
Impact exercise is another key element you need for helping to build bone density and stimulate bone formation. Bones are living tissue and are constantly remodelling themselves. The impact of your foot hitting the ground as in running for example, is known as ‘ground force reaction (GFR) and helps stimulate bone cells. In our classes we may include heel drops, small jumps, and hops appropriate for class participants.
Postural changes affect our bones and body as we age. Knowing proper alignment and the most effective exercises for you can definitely improve your posture and help reduce the risk of fractures.
For more information you can read my relevant blogs on bone health on :
www.pilatesforosteoporosis.co.uk
‘I have really enjoyed being in your class. My osteoporosis diagnosis really shocked me and knocked my confidence to exercise after Covid. Hearing you explain about the need to amend exercises to protect the spine has reassured me that I can enjoy Pilates safely without worrying about damaging my bones.’
Pauline, Edinburgh, Oct 2022
