Osteoporosis and Pilates

OSTEOPOROSIS AND PILATES

WHAT IS OSTEOPOROSIS?

Osteoporosis literally means porous bone, and it's precursor, Osteopenia, means thinning bone.  The National Osteoporosis Foundation (NOF) states that osteoporosis is a debilitating disease that can be prevented and treated.  It is a disease characterized by the deterioration of bone tissue affecting both the structure and strength of the bones - of which there are 206 in the human body!  Through Osteoporosis, bones become weak and fragile and are therefore  at  greater risk of fracture.  Areas that are most vulnerable are the hips, vertebral column, ribs, and wrists. Frequently referred to as the "silent disease", osteoporosis has no symptoms and oftentimes individuals don't know they have it until they fracture something during a fall. 

HOW IS IT IDENTIFIED?

If you're a post-menopausal woman, many of you will already be familiar with a bone mineral density test or BMD.  This is a test or scan that measures the BMD in both the lumbar spine and one of your hip joints; it is most commonly executed by means of a low radiation X-ray (DEXA).  It is interesting to note that the device cannot accurately measure the BMD of the thoracic spine because of the obstacle of the ribs and sternum.  Therefore it is often assumed that you probably have low BMD in the thoracic spine if your test results show that you have low BMD in the low back and hip. 

The DEXA determines your fracture threshold by comparing your BMD to that of an individual with a "normal" BMD.  An important fact: the most popular site for fractures of the spine is T6 -T8 (this is the area between your shoulder blades).  Often times you will notice this area taking on a convexity in certain individuals.  So what do we do with this information?  Read on.......

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Pilates mat repertoire

  • Leg Pull
    The original Pilates mat repertoire consists of thirty-four exercises. Props such as weighted balls, therabands, styrofoam bolsters, physio/swiss balls and "the magic circle" can be added to create a dynamic workout experience. The mat repetoire is most effective for concentrated core strengthening. Many of these exercises are repeated on the Reformer and other Pilates apparatuses which provide further challenge and benefit where the limbs are concerned. Because each repetition is done with precision and control, there is no need to perform multiple sets: one set of 5-10 reps per exercise is all that is required to achieve slimming results.