Precautions and precautions for osteoporosis

The maintenance of bone density is achieved by long-term conventional load on our bones, which will return to pre-training density when the exercise is stopped. To best maintain what you have and avoid more losses, follow these rules:

Exercise every day with weight. One day, osteoporosis patients in the studio asked why she should not continue to plow in yoga, because in the extreme flexion, her spine will definitely be stressed. In our case, bearing weight means standing on your feet! Back rolling does not not only cut it, but actually can cause vertebral fractures. Reject it!

Balance as often as possible while standing. The less the fall, the less the risk of a wrist or hip fracture. Standing yoga poses and the PhysicalMind Institute's StandingPilates® are very helpful here.

Resistance, cardiovascular and flexibility training in safety guidelines.

Focus on the spine and torso extension. As our bodies succumb to gravity, we begin to move forward. Crucially, we constantly strive to stay upright, gently squeezing the shoulder blades and the cute sternum lift.

Be careful of sneezing and coughing. Many fractures occur during intense coughing and sneezing. Try to stand or face something to seek support.

Do not bend your spine forward. Don't bend over to tie your shoes or pick things up from the floor. Do not advance when going to bed. Never roll on your spine! Yes, spine flexion is healthy for healthy bones. Low bone density is completely contraindicated. As you can see in the fracture image, tiny fractures occur in front of the spine and are irreversible. For the rest of your life, do you want to look like a ball all the time? I know that I don't have it!

Don't roll on your spine. I know, I will say it again, but it is too important! And I am afraid to tell you how many people with osteoporosis, we have seen the general trainer in the studio to undergo extreme flexion exercise.

Do not force your spine. Your spine is very good. Strong twist will hurt.

Don't do sit-ups or sit-ups! Remember the buckling discussion above? An excellent Pilates teacher can show you many abdominal strengthening alternatives.

Do not stretch your legs to the side of your body [outreach]. This has caused many hip fractures.

Modify Pilates for osteoporosis was originally published on Spring