Pilates for Osteoporosis

Be Healthy

A great article from Jen Guest who is a physiotherapist at Smart Health Training and Services. Interesting to read about the importance of Vitamin D too!

Osteoporosis or “porous bones” is a pathology which is quite relevant in the modern world. When bones lose mineral and protein content, especially calcium, they begin to degenerate internally. Often this is not known to the client until a bone breaks. It is often termed the silent pathology. Breaks, or fractures, are most commonly seen in the spine, hip or wrist. The spinal fractures are most common in the Thoracic spine where the kyphosis (forward bend) develops. The anterior edge of the vertebral body weakens resulting in possible wedge fracture through this area.

We have cells call Osteoclast which lay down bone and osteoblasts which break down excessive bone. These cells work together regenerating our skeleton entirely every 10 years or so.  With aging, the osteoclasts reach their peak at approximately the age of 30, and from 40 years old, the osteoblasts work more than osteoclasts resulting in increased occurrence of porous bone. The action of the osteoblasts further increases by the age of 50 and post 75 years old, 50% of the population are Osteoporotic.

Osteoporosis is more common in females post menopause, as the Oestrogen  levels drop dramatically. Oestrogen is a bone protecting hormone. In males, testosterone is converted into Oestrogen to protect bones and again with ageing, this reduces. By 6-7 years post menopause, bone density has reduced by 20%. Post 70 years old, females have lost 30-50% bone mass and men have lost 20-33%.

Drinking and smoking, potentially leading  to poor nutrition, leads to increased incidence of Osteoporosis. Lack of Vitamin D and also lack of exercise and a  diet low in calcium of protein predispose one to Osteoporosis. Asian and Caucasians are more susceptible to Osteoporosis but Hispanic and African less so.

Osteoporosis is diagnosed via a Bone Density Test. Those who indicate mildly lower bone density are termed Osteopaenic and should be treated in a similar fashion. There is no cure to Osteoporosis but it can be controlled, particularly the kyphotic posture that may develop with the pathology.

Osteoporosis Australia advocate Vitamin D, good calcium absorption and exercise for Osteoporosis. The exercise needs to be in the form of weight bearing more than resistance training. The weight bearing assists in bone reformation and strengthening. In particular we wish to strengthen the extensor group of muscles ( the back muscles).  This assists developing postural strength and endurance and reduce the forward bend or hump like posture. In addition we want to focus on scapular strengthening and thoracic extensor strength to protect the upper back and upper limb strength to reduce the chance of wrist fracture

Pilates is an ideal format of exercise for the Osteoporotic or Osteoporosis prevention. The exercises are controlled and balanced, with specific emphasis on the extensor groups of muscles. Weight bearing can be gained on the equipment with spring resistance. Work in closed chain or pseudo closed chain allows for controlled concentric and eccentric loading of the bones.

Whilst exercising, we would want to avoid any loaded flexion (forward bend) as we would not wish to put undue load through the anterior aspect of the spine, for fear of creating a wedge fracture. The Osteoporotic can still work hard in the Pilates Studio, building up postural support and strength, building up bone density , correcting posture and improving alignment of the limbs and ultimately reducing the effects of Osteoporosis. So lets do Pilates and build those bones people!

Jen Guest is a Physiotherapist and Senior Pilates Practitioner at  Smart Health Training and Services who holds a strong belief in working with junior dancers through their developmental years to achieve maximum potential.

Web: https://www.smarthealthtraining.com.au/
FB: https://www.facebook.com/Smart-Health-Training-and-Services
P: (08) 8293 1100
E: reception@smarthealthtraining.com.au
Address: 12-22 Richmond Road, Keswick

 

You might also be interested in

  • As an Aunty to several beautiful nieces and nephews, I’m always looking for new activities to do to keep them all fit, healthy and happy. Pilates is a great activity for kids. It improves flexibility, strength, balance and posture, assists to maintain an ideal bodyweight, assists with injury rehabilitation, encourages participation in regular exercise, and improves self esteem among many other benefits. Whether your child is the next Olympian or you just want to encourage involvement in some type of physical activity, Pilates can be suited to any fitness level. Pilates for adults often requires a great deal of concentration and focus but with children Pilates needs to be fun and more about just moving. It’s about developing good body awareness and good mind body control by incorporating Pilates based exercises and principles into play. This can be achieved by using lots of tools such as foam rollers, gym balls and chi balls; as well as making up games like renaming the exercises after animals. Pilates is similar to karate, ballet and gymnastics in that it does teach children a level of calm, coordination and control. Children who don’t otherwise find a sport or physical activity appealing might like the…

  • Another great article from Jenn at Smart Health Training & Services When we consider Women’ s Health, we can look  at the pre and post natal phases, Pelvic floor dysfunction, Menopause and Osteoporosis, as the female travels through the decades. In the pre natal phase, the female body is loaded with a lovely pregnancy hormone called Relaxin. Relaxin is important to soften the soft tissues allowing the female pelvis to open and the musculature to stretch to adapt to the growing fetus. This is also important on labor day to allow for good opening of the birth canal in order to deliver the baby. As the mummy’s body works through it’s changes over the 9 months, it is important for one to maintain stability through the skeleton as best possible. There will be expected pregnancy aches and pains but, through Pilates, one can assist with healthy stretching of the muscles, maintain lumbopelvioc control, correct posture and increase postural endurance in preparation for caring for your beautiful newborn.The muscles do stretch of course but we can maintain tone in them to encourage a swift bounce back post baby.  Of course Pilates is also a positive way to focus on the Pelvic…

  • The lovely Kath and Liz from Simple Nourishment have some great tips to encourage healthy habits for children. Start slowly by changing the food in your pantry from processed to include more whole foods. Very few families transition well going  cold turkey! Hide as many vegetables as possible in your snacks if you have fussy eaters(or even if you don't) Although many experts don't subscribe to this theory, it works a treat for us. If one of your favourite recipes has apple or even banana already in it try substituting a 1/2 or 1/4 with grated carrot or pumpkin. If you are changing to more wholesome snacks, add in a little extra sweetener (honey, dates, bananas) and then (remember) to reduce it over time. Ensure your children are active! This helps build their appetite and they are generally more likely to eat what is put in front of them. We find this also helps our stress levels! Be aware of what your children are eating throughout the whole day. It can be easy to let them graze all day but from experience it can lead to stressful dinners if the children aren't hungry then it may lead to  little ones waking through the…

Looking for something?

Search
Generic filters

GL_Pasadena_300x300_SideBanner

GL_Pasadena_300x300_SideBanner

LEGO SYSTEM AU

Baby Bunting

HotelsCombined

Love to Dream