Pilates and Osteoporis Part Three

And here is the last part of the article onMedius) are strong, then if you do stumble you are
osteoporosis. If you do have osteoporosis - and youmuch less likely to fall.
MUST take your doctor's advice before doing any12. DO exercise on your front to extend and
exercises - here are a few "do's" and "don't's":"lengthen" the muscles in your spine.
Being diagnosed with osteoporosis is not the end of
1. DON'T bend forward from the upper back, causingthe world. You just have to start taking a lot more
your shoulders to round.care of yourself. You just can't say that you don't
2. DO lean forward from the hip keeping your backhave the time! I know people with osteoporosis who
flat. Push your bottom backwards as if looking over ahave broken a rib just by sneezing, or a small bone in
cliff.their hand just by turning over in the night. They are
3. DON'T do bends to the side.constantly at the Fracture Clinic or trying to struggle
4. DON'T rotate or twist the spine around.along with a limb in pot, and fractured bones are
5. DO exercises like standing knee lifts holding onto amiserably painful. So take steps to avoid hazardous
chair.activities or situations, but at the same time work to
6. DO bend your knees to pick things up...again, keepstrengthen your bones and the muscles holding them
that back flat. Pretend you have a book on yourtogether as much as possible.
head. It works surprisingly well.One of my ladies does have osteoporosis; she
7. DON'T lift your head when doing abdominalcomes to circuits and Pilates classes twice a week,
exercises lying on your back.rain or shine and has done since the day it was
8. DO exercise your abdominals lying on your back! Aspotted on the bone scan. She recently stumbled
strong core is essential to minimise risk of fracture.over an uneven paving stone and fell, hurting her
This is where an expert Pilates instructor who isankle. The paramedics were sure it was broken,
aware of your condition can really help you. But youespecially when she revealed she had osteoporosis,
MUST obey them....if they tell you to do one versionbut at the hospital they were all amazed when the
of an exercise while those around you are doing ax-rays came back clear...a bad sprain but no fracture.
different version, do as you're told. Are you listening,That happy outcome was directly credited to the
Mum??fact she exercised with such diligence!
9. DO eat properly and regularly.And that's about it. The important thing with having
10. DO take regular gentle exercise most days of theosteoporosis is being constantly aware of your
week. Beware of ice and very rough ground in caseposture and your surroundings and doing your utmost
of falls.to protect your weak bones with strong muscles and
11. DO strengthen your leg and hip muscles. So as nota switched-on brain!
to fall. If the muscles on the side of your hip (Gluteus