Pilates for Osteoporosis, Osteopenia and Chronic Back and Neck Pain

 

Pilates for Buff Bones is a US medically endorsed, full-body workout for safe bone strengthening and balance improvement.  It is a comprehensively structured programme based on scientific findings of bone health. Buff Bones incorporates Pilates concepts, alignment (postural) principles and functional movement rehabilitation to educate and train the body to be adaptive and resilient.

 

Who is it for?

 

This is a proven and safe workout for people with osteoporosis or osteopenia and for those with chronic back and neck pain issues. It is more gentle than a regular Pilates class.  It is appropriate for anyone, male, female, of any age, provided you are mobile, can get up and down to the mat and have reasonable balance (ie, are steady on two feet). The workout is adapted to take account of individual needs, such as shoulder or knee conditions/pain.

 

Why do we need Buff Bones?

 

It is well documented that 1 in every 2 post-menopausal women and 1 in 5 men over the age of 55 in the UK experiences a significant reduction in bone density.  And the prevalence is increasing all the time!  Osteoporosis is not, however, exclusive to the 50+ age group. Other factors such as family history and certain medical treatments like chemotherapy, thyroid medication, may cause deterioration in bone health at a much younger age. Rebekah Rotstein who is the creator of Buff Bones and Ambassador for Amercian Bone Health was diagnosed with osteoporosis at the age of 28, despite being fit, active and a professional ballet dancer.

 

As children, our bones remodel every 2 years, as teenagers, we reach peak bone mass and after the age of about 35, we remodel less than we build. For all of us, irrespective of age and gender, strengthening bones is equally as important as conditioning muscles and sculpting and toning the body. Bones regenerate and strengthen in response to tensile and compressive forces acting upon them.  In other words, if you load the bone, it will build!  So, in Buff Bones we include 3 ways to load the bone, through weight bearing and resistance exerices and through impact. 

 

But strengthening is only half of the bone health equation.  The real concern with osteoporosis is the risk of fracture following a fall.  The other half of the equation therefore involves bone protection, in the form of balance training to prevent falls.  Our Buff Bones workout challenges balance, both on the mat during the exercises as well as in standing.

 

Research has shown the signifcance of "site specific exercise" when dealing with bone health, to fortify the exact areas of the body that are susceptible to bone loss and fracture.  The three most vulnerable areas are the spine, hip and wrist....all of these are highlighted in Buff Bones.

 

Additional Benefits of Buff Bones?

 

Aside from strengthening bones and improving balance, other benefits are:-

 

• Achieving better posture

• Increasing flexibility and joint mobility

• Developing core strength for a pain free back

• Deepening your understanding or your unique body and reducing muscle imbalances

• Toning your body

• Enhancing kinesthetic awareness and proprioception leading to improved movement in every day life

• Boosting self confidence

• Stretching your body in a safe manner

• Achieving a more relaxed state of mind leading to a better sleep pattern

• Improving circulation

• Learning to breathe well....as Joseph Pilates said, "above all else, learn to breathe correctly"

• And, for the Wednesday 10.30am ladies, pictured opposite, the craic is always great in Diamonds after the class.  Many thanks to Edel who looks after so brilliantly!!

 

 

 

Feel Great Pilates, learn to move well, look good and feel great....and buff your bones!!