What is Pilates, and how is it beneficial for bones?

You’ve undoubtedly heard that weight-bearing workouts, such as walking, might help minimize your chances of breaking a bone if you have osteoporosis. On the other hand, Pilates should not be overlooked as a possible skeleton-saving activity for persons with low bones density.

If done correctly, the foundations of Pilates provide a fantastic basis for strengthening bones and avoiding fractures, according to the Physical Therapist Clinic plano tx. A movement approach based on Pilates manages and prevents bone and joint issues. However, not just any Pilates program will suffice. Many fundamental Pilates movements are unsafe for those with osteoporosis due to their strain on the spine; that’s why they should be done in specialized sports therapy centers in Plano.

These recommendations are for you if:

You have osteoporosis or are at elevated risk of fracture and want to know whether Pilates activities are safe and will not induce a spinal fracture you want to know if you need to modify or avoid specific exercises because you have had spinal fracture.You have a history of readily breaking bones.

Because bones lose strength as we age, this knowledge is valuable to anybody over the age of 50, whether they have had past fractures or not, to decrease the risk of future damage and discomfort.

Physical Activity Improves Bones Density

Regular physical activity and exercise help maintain or improve bone density and enhance our muscles’ size, strength, and capability. When we subject our bones to a specific degree of impact or extra pressure, they get stronger. This means that certain activities are healthier for our bones than others.

Regular Pilates exercise can help prevent and postpone the progression of osteoporosis.

Physical Therapists employ modified strength training and weight-bearing movements in Pilate’s practice, such as the plank, single-leg stance, press-ups, 4 points kneel, and the use of resistance equipment such as TheraBand and magic circles.

Exercises of pilates and motions that enhance muscle strength, balance, and coordination are vital because they promote muscular endurance and bulk, which increases bone density. It will also aid with posture, muscular balance, and establishing proprioception (awareness of our body in space), all of which will enhance balance and avoid falls.

Pilates Can Help People Who Have Osteoporosis

It is a sequence of exercises Joseph H. Pilates created while incarcerated in a British camp for German nationals. He perfected his methods for strengthening the core muscles of the body, which support the spine and aid keep the body balanced throughout the years. Pilates also included breath awareness in his exercises, which is now stressed in many Pilates sessions.

• Pilates movements, when done correctly, can benefit persons with fragile bones by
• increasing bone density when body parts move against gravity
• strength increasing and muscle mass, which helps to support the bones.
• balance Improving can help prevent falls resulting in a bone fracture.
• Improving range of motion and posture can help keep the bones aligned and prevent uncomfortable pinched nerves and muscle spasms in the back.

Modified sessions that remove the mat movements and are led by a professional instructor, on the other hand, can be safe.

Which Pilates Exercises Are Safe for an Osteoporosis Patient?

Exercises that target the back, shoulders, legs, and hips are the most useful for osteoporosis patients. A physical therapy clinic plano tx explains the most severe injury one may sustain is a hip fracture. A primary focus should be to strengthen the hips.

On the other hand, people with osteoporosis should avoid Pilates movements that entail bending forward or rolling on their backs and use extreme caution while twisting the spine. A big part of Pilates moves entails bending forward across the spine. For someone with bone loss, this is the most harmful move. It might result in a spine fracture.

Pilates Mat Exercises for Osteoporosis Patients

• Single and double leg kick
• Side-lying series
• Leg pulls and circles
• Push-ups
• Chest expansion.

Mat Exercises Not to do

• Rolling up
• Rolling over
• Jackknife
• Spine twist
• Saw

Some Pilates exercises use equipment such as the reformer, which looks like a rowing machine and gives resistance to the person exercising.

The trap table, also known as the trapeze table, is another piece of Pilates equipment found in some studios and allows for various stretches and strength-training activities. Equipment-based Pilates may be equally as safe as mat exercises, if not more so because they include strength training into your workout.

Pilates Machine Exercises That Are Safe for People With Osteoporosis

• Footwork (reformer)
• Leg and arm circles (reformer)
• Pulling straps (Side splits (reformer)
• Leg-spring sequence (trap table)

Machine Exercising Not to do

• Tower
• Overhead
• Mermaid
• Short spines

With the growth in popularity, it’s simpler than ever to locate Pilates lessons in Plano Sports therapy. Still, persons with osteoporosis should search for sessions that are specially tailored to their condition, or at the very least be aware of which exercises to avoid while attending a generic Pilates class.

You may also ask the instructor at the sports rehabilitation center to determine which activities are appropriate for someone with osteoporosis.