Pilates Exercises for Low Bone Density

class planning Jun 12, 2019

Many people are nervous to get started with exercise after finding out they have low bone density. They may worry that putting their body under stress will cause an injury. Rest assured that exercising- with a few guidelines in mind- can actually decrease your risk of bone fracture. And with Pilates, there are still plenty of fun and challenging exercises to choose from.

If you have osteoporosis or osteopenia, check out the Pilates Protocols chapter of the Pilates Encyclopedia. You’ll find a list of practice considerations and exercises that are appropriate for someone with low bone density.

Related: Arthritis versus Osteoporosis

Here are a few to get you started.

Trapeze Table / Tower

Footwork
90/90
Thighs in Straps
Supine Leg Springs
Magician
Teaser: Flat Back
Roll Down: Flat Back and gentle rotation in oblique flat back
Swan
Seated Push Through: flat back/hinge
Side-Lying Leg Springs
Standing Leg Springs
Spread Eagle
Squats

Mat

Toe Taps
Dart
Swan
Swan Dive
Plank
Push-Ups
Opposite arm and leg reach in quadruped
Side Plank

Spine Corrector

Swimming
Dart
Teeter Totter
Grasshopper
Chest Lift
Seated Back Bend

Ladder Barrel

Dart
Swan
Swimming
Grasshopper
Standing Back Bend
Bridging
Short Box Series: Flat Back and gentle rotation in oblique flat back
Side Sit-Up Basic or Advanced (according to student's ability): hold isometrically

Reformer

Footwork with heavy springs and single-leg variations (to add even more load to the lower extremities)
Jumping
Swan Facing Front
Swan Facing Back
Pulling Straps
Scooter
Side Splits
Long Stretch
Reverse Abdominals: Flat Back, Single-Leg variation
Kneeling Arms Front
Kneeling Arms Back
Short Box Series: Flat Back, Oblique Flat Back

Chair

Footwork
Swan From Floor
Swan On Top
Standing Leg Pump
Forward Lunges
Side Lunges
Side Balance
Standing Ankle Pump

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