Pilates Exercises for Osteoporosis

Weight-bearing exercise such as Pilates, hiking, weightlifting, and running help prevent and treat osteoporosis. An instructor can easily modify Pilates exercises to accommodate people with osteoporosis. Talk to your physician about your fitness limitations, and find an instructor who is trained in modifications.

  1. Strength-Building Exercises

    • Try the Wall Push-Up and Plié Squat to build strength.

      Wall Push-Up: Stand about a foot away from a wall. Lean forward and put your hands shoulder-width on the wall with your palms flat. Bend your arms and allow your elbows to lift to your sides. Bring your face as close to the wall as you can, and then push back to your original position with straight arms. Do 10 push-ups.

      Plié Squats: Stand in front of a chair or a wall, close enough so you can reach out and touch for balance. Place your feet farther apart than shoulder width, with your toes turned out like a ballerina. Bend your knees and squat down while maintaining a flat back. Do not lean forward. Go only as low as is comfortable for you. Do 10 reps.

      Other Pilates exercises for strength include the Single and Double Leg Kick, Swimming, Shoulder Bridge, Leg Pull and Side Kick.

    Stretching Pilates Exercises

    • To perform the popular Psoas Stretch, lie on your back and pull your left knee into your chest. Bend your right knee with your foot flat on the floor. Allow your back to naturally arch off the floor. Extend your left leg straight along the ground while maintaining your same lower-back position. Do not allow your pelvis to tilt or your lower back to arch more. It is more important to maintain a neutral pelvis position than it is to get your leg completely straight on the floor. Slide your right leg back up to the bent-knee position. Do five to 10 reps and then switch legs.

      You will need a foam roller for the Thoracic Spine Extension. Most gyms have them. You can also buy them online or at some sporting goods stores. Place the foam roller horizontally along the bottom of your shoulder blades and lie on it. Bend your knees and place your feet flat on the floor. Interlace your fingers behind your head and allow your elbows to open wide to stretch your chest. Arch your lower back gently off the floor and allow your spine to stretch.

    Exercises to Avoid

    • Avoid flexion exercises. In a landmark 1984 study (which other researchers still mention 25 years later) M. Sinaki and B. A. Mikkelson found that 89 percent of participants with osteoporosis who performed flexion exercises (similar to Pilates exercises like Hundreds, Open Leg Rockers and Roll-Ups) experienced new fractures during their program. Other exercises that are contraindicated include the Seal, Saw, Jackknife, Teaser, Scissors and Spinal Twist. Stick to exercises that involve spinal extension or are done standing.