LTMovement© Snack STRENGTH + SCULPT: “Healthy Bones” 🦴 Pilates Class for Osteoporosis/Osteopenia

Thursday, October 9th

10:00 - 10:40am EST

EQUIPMENT: light hand weights (1-3 lbs) + heavy hand weights (5-10 lbs)

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LE'T’S TALK MOVEMENT 🦴 🦴 When performed with correct form & posture, Pilates exercises have proven successful in combatting weakened bones and decreasing bone density. Here are some wins:

• Pilates helps increase bone density when body parts move against the force of gravity

• Pilates helps build & maintain strength and muscle, which in turn help to support the bones

• Pilates helps improve balance, which can help prevent falls that might result in a bone fracture

• Pilates helps improve range of motion and posture, which can help keep the bones in alignment and prevent painful pinched nerves and muscle spasms in the back

Maintaining bone density as you age is important for counteracting the onset of osteopenia and osteoporosis. As a Pilates practitioner, it is important to check in with your doctor about bone health so that you know both when to push through a challenge OR hold back to prevent injury. For example, a neutral spine is preferred for someone with osteoporosis because most often the cervical nod, cervical curl (or rounding of the spine) is contraindicated for weak bone density.

Safe Pilates Mat Exercises for Someone With Osteoporosis:

• Ab work in neutral spine

• Side-lying series

• Exercises in quadruped

• Push-ups

• Chest expansion

Unsafe Mat Exercises:

• Curling spine / Roll up

• Roll over / Jackknife

• Spine twist

• Saw

** Please note that equipment is OPTIONAL. With simple modifications, this class can be achieved entirely prop-free!