Osteoporosis and Pilates

Osteoporosis is especially important to any fitness professional because of the vast numbers of the public suffering the effects. After the age of 50 as many as 1 in 2 women and 1 in 4 men will suffer osteoporosis-related hip, spine or wrist fracture during their lives (National Osteoporosis Foundation 2005). As many as 1 in 2 women who join your Pilates sessions will be affected by low bone density so consequently are at risk from fractures. As the disease progresses simple everyday activities such as incorrect lifting, even light objects from the floor can cause trauma.

What is Osteoporosis?

It is important to note that Osteoporosis is not part of the normal aging process. It is the gradual and sometimes unnoticed loss of bone resulting in bone fragility and susceptibility to fracture (National Osteoporosis Foundation 2005). Osteopenia is the precursor to full Osteoporosis and is seen as an indication of the onset.

What This Means to Pilates Teachers

Research has proved that physical exercise alone can stop the progression of bone loss, so the importance of weight-bearing exercise cannot be denied.

However it has been suggested that 75% of Pilates exercises are contra-indicated for those suffering with Osteoporosis or Osteopenia. The reason? Traditional Pilates , especially mat work involves an excess of motion for the spine that may induce spinal fractures. In 1984 the Mayo Clinic study determined that spinal flexion can result in vertebral fractures. The amount of exercises in the traditional repertoire asking for the head to be lifted, or rolling through the spine are the ones that cause concern.

So, I can hear you asking - why do so many people recommend Pilates, what should I do? The Pilates Principles are a definite plus for those in this category. What a bonus to work with an exercise regime that encourages:

• Improved body alignment
• Focused breathing
• Concentration whilst exercising
• Balance and control are key to Pilates practice

It is also a significant plus that the benefit of an efficient core will also assist people with Osteoporosis or Osteopenia. Improved spinal stability together with the ability to connect the deep abdominals will reduce the risk of falling - a major factor in fractures for the older adult.

Yes We Can!

The resounding fact is that you can recommend Pilates with confidence to clients requesting sessions. However, perhaps you should take these clients for personal training, or have them join a class that caters for a modified repertoire. If this type of client is one you want to specialise in a course that gives you in depth information would be the route to follow contact CYQ for details of their Special Populations qualification.

Central YMCA Qualifications
112 Great Russell Street
London WC1B 3NQ
Tel: +44 (0)20 7343 1800
email: info@cyq.org.uk

Here is a broad guide for planning a class or session for those suffering low bone density.

Exercises to Avoid

• Rolling exercises
• Forward Flexion
• Lateral Flexion
• Rotation of the spine
• Lifting the head from the floor
  

So What Can You Teach?!

• Side Laying exercises
• Prone Exercises
• Four Point Kneeling
• Supine with the head down
• Standing work for improved balance

The point is that Pilates is an excellent choice for this type of client - we just need to ensure they work within their limitations and ensure they attend a suitable class. Of course medical clearance would be great too. If a client is seeing a medical practitioner or has a list of exercises from the clinic they may be attending it is always educational to speak to the specialist and see the exercises a clinician is recommending.

As usual your feedback from any information in this newsletter is always appreciated, or if you have any further questions you can always contact me at info@thepilatesconsultant.com

Nuala

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