By the age of 50, approximately 50% of women and 25% of men will experience the effects of Osteoporosis or its precursor, Osteopenia. Osteoporosis is characterised by the presence of low bone mass and the deterioration of bone tissue, leading to an increased risk of fractures, particularly in the hips, spine, wrists, and shoulders. A Clinical Pilates approach can help alleviate these symptoms with specifically targeting muscle and bone strength effectively preventing further bone mass loss and potentially even reversing the effects of Osteoporosis.
Pilates focuses on alignment through weight-bearing exercises, while simultaneously strengthening the core, spine, and legs, which are crucial for individuals with Osteopenia or Osteoporosis.
Pilates Benefits for Osteoporosis
Building bone density is essential in counteracting the effects of Osteoporosis, this includes not only the addition of both medical and alternative methods, but as well as lifestyle changes and diet changes. Adopting exercises such as Clinical Pilates increase bone density by adding weight bearing and resistance that put stress on bones to stimulate
extra deposits of calcium and nudge bone forming cells into action.
At The Physio and Pilates Clinic we run Balance and Bones classes which are specifically designed to strengthen/stretch/and challenge your balance- this is an evidence program run by Physiotherapists
Monday 4 pm Wednesday 4 pm Tuesday 11 am Thursday 11 am
If you would like some more information below is a great link to educate yourself
Research:
A study was conducted following post menopausal women diagnosed with Osteoporosis for 1 year. The one group completed supervised Pilates exercises 2 times per week and the other group completed a home exercise program (not supervised). The results showed that the Pilates group had significantly more improvements on their pain, functional status, and quality of life, than the group that completed the home-based exercises.(Kucukcakir, Altan & Korkmaz 2012 in press)
Another study was conducted looking at more specific Pilates exercises. Four groups were split into flexion based exercises, extension, flexion and extension, and the last group had no exercises (the control group). The group with the extension focused exercises had the best result with only 16% of these participants having another fracture or bone break. All of the other groups had a greater risk of developing a fracture or bone break ranging from 53% to as high as 89%. (Sinaki & Mikkelson 2002).
A proper supervised program conducted by a health professional such as a Physiotherapist or Exercise Physiologist that specialises in the field of Osteoporosis has been proven to have better outcomes.
References:
J Back Musculoskelet Rehabil. 2015;28(4):849-58. The effects of clinical pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis - Conclusions: Pilates Exercises is effective to increase BMD; QOL and walking distance and also beneficial to relieve pain. Physiotherapist can use Pilates Exercises for the subjects with osteoporosis in the clinics.
Exercise interventions to improve back shape/posture, balance, falls and fear of falling in older adults with hyperkyphosis: A systematic review. Duangkaew R, Bettany-Saltikov J, van Schaik P, Kandasamy G, Hogg J.Campbell Syst Rev. 2020 Jul 12;16(3):e1101. doi: 10.1002/cl2.1101. eCollection 2020 Sep.PMID: 37131916
Can strong back extensors prevent vertebral fractures in women with osteoporosis? Sinaki M, Wollan PC, Scott RW, Gelczer RK.Mayo Clin Proc. 1996 Oct;71(10):951-6. doi: 10.1016/S0025-6196(11)63768-3.PMID: 8820769(Kucukcakir, Altan & Korkmaz 2012 in press)