Osteoporosis and bone health work shop

These sessions are for existing clients only who’ve worked through a minimum of one term of beginners sessions due to the level and pace that we’ll be working to in the classes and the equipment we’ll use.

Osteoporosis is the gradual and silent loss of bone tissue (approximately 25-30%), resulting in bone fragility and an increased likelihood of fracture. It is classified as a silent skeletal disease as many are unaware they have it until they suffer a fracture. An estimated 3 million people in the UK suffer from osteoporosis, approximately 1 in 3 women and 1 in 5 men over the age of 50.

The vertebrae of the spine, the hip and wrist are the most likely sites of fracture in those suffering from osteoporosis. A spinal fracture can result in scoliosis, altered pelvic tilt, poor hip mobility, knee problems, increased kyphosis (hunchback), respiratory impairment, incontinence and chronic pain.

Kyphosis effects the upper spine as the natural curve begins to deepen and the head moves forward. This can cause pain in the neck and shoulders, lack of mobility, as well as effecting balance. Kyphosis can be an effect of Osteoporosis or due to our sedentary life style of texting, driving and working over PC’s where the head hangs forward for prolonged periods.

It can be improved through the correct type of Pilates based exercises.

  • Strength based programme with low to moderate impact for stimulating bone growth in the most vulnerable areas
  • Balance and postural work to decrease the potential of falls and fractures
  • Increasing awareness of alignment to assist with posture outside of the sessions
  • Strengthening of the muscles supporting the joints to help protect the bones
  • Release work on the upper thoracic spine to help with mobilising the joints
  • Extension work for the upper spine to assist with lengthening and regaining shoulder positioning, helping to relieve pain associated with these symptoms of Kyphosis.

You’ll use your own body weight to work with in the sessions or with or the addition of hand and leg weights. This creates a force for the muscles to respond to, helping to strengthen them. As they pull on the joints they will stimulate bone growth.

Improving pelvic floor fast and slow twitch fibres may also be advantageous in addressing osteoporosis related incontinence, whilst improving relaxation skills can help with pain management if present.

The exercises continually change in Pilates which means the skeleton doesn’t get used to them Our skeletons need a few surprises in order to keep bone growth stimulate.

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