| Osteoporosis Dos and Don'ts | | | | happen during forceful coughing and sneezing. Try to |
| Maintenance of bone density is accomplished by long | | | | stand or sit with your back against something for |
| term routine loading on our bones, which will revert to | | | | support. |
| pre-training density when exercise is discontinued. To | | | | DO NOT flex your spine forward. Don't bend over to |
| best maintain what you have and avoid more loss, | | | | tie your shoes or pick something up off the floor. Don't |
| follow these rules: | | | | round forward while getting in and out of bed. And |
| DO weight bearing exercise on your feet every day. | | | | never roll around on your spine! Yes, spinal flexion is |
| The other day an osteoporotic client in the studio | | | | healthy for healthy bones. It is completely |
| asked why she should not continue doing the plow in | | | | contraindicated for low bone density. As you can see |
| yoga, since being in that extreme flexion was certainly | | | | in the fracture image, the micro fractures occur in the |
| bearing weight on her spine. Weight bearing in our | | | | front of the spine and are irreversible. Do you want to |
| case means standing on your feet! Rolling on your | | | | look like a round ball all the time for the rest of your |
| back not only doesn't cut it, but can actually cause | | | | life? I know I don't! |
| vertebral fractures. Just say NO! | | | | DO NOT roll around on your spine. I know, I'm saying it |
| DO work on your balance in standing as often as | | | | again, but this is so important! And I am scared to tell |
| possible. The less you fall the less your risk of wrist or | | | | you how many clients with osteoporosis I have seen |
| hip fracture. Standing yoga postures and PhysicalMind | | | | who have been given extreme flexion exercises by |
| Institute's Standing Pilates® can be very helpful | | | | certified Pilates teachers in studios. |
| here. | | | | DO NOT forcefully twist your spine. Be nice to your |
| DO resistance, cardiovascular, and flexibility training | | | | spine. Forceful torsion will hurt. |
| within safe guidelines. | | | | DO NOT do sit ups or crunches! Remember the |
| DO focus on spine and torso extension. As our bodies | | | | flexion discussion above? A good Pilates teacher can |
| give in to gravity we begin to round forward. It is crucial | | | | show you many abdominal strengthening alternatives. |
| that we work constantly to stay upright with a gentle | | | | DO NOT take your leg far out to the side of your |
| squeeze of the shoulder blades and a lovely lift of the | | | | body (abduction). This where many a hip fracture has |
| breastbone. | | | | occurred. |
| DO be careful sneezing and coughing. Many fractures | | | | |