http://www.inneridea.com/library/pilates-osteoporosis-pilates-exercises-osteoporosis-exercises
Modifying Pilates for Clients With Osteoporosis
Safe Pilates Mat Exercises
Hundred–with head down
Single Leg Circles
Single Leg Stretch–head down
Double Leg Stretch–head down
Single Leg Stretch With Straight Legs–head down
Double Leg Stretch With Straight Legs/Lower Lift–head down
Criss-Cross–head down
Swan-Dive (1 only)
Single Leg Kick
Double Leg Kick
Shoulder Bridge–not too high
Side Kick
Hip Circle/Hip Twist With Stretched Arms–neutral spine
Swimming
Leg-Pull–Front
Leg-Pull
Side Kick Kneeling–neutral spine
Side Support–neutral spine
Push-UpContraindicated Pilates Mat Exercises
Hundred–unmodified
Roll-Up
Roll-Over–both ways
Rolling Back/Rolling Like a Ball
Scissors
Spine Stretch
Rocker With Open Legs/Open Leg Rocker
Corkscrew
Saw
Neck Pull
Scissors
Bicycle
Spine Twist
Jack-Knife
Teaser
Boomerang
Seal
Crab
Rocking
Control BalanceOther Important Exercises to Add to the Osteoporosis Exercise Program
Psoas Stretches–adapted from Eve’s Lunge on the Reformer
90/90 Posterior Tilt–modified Hundred
90/90 Lower-Abs Leg Lowering–modified Hundred, lumbar spine flat
Dead Bug–knees straight, lumbar spine flat
Prone Hip Lift–modified from Single Leg Kick
Squat/Plié Variations–done in front of the Wunda Chair, not as mat work
Standing Balance Series
Half Kneeling–“marriage proposal” position
Prone Trunk Extension With Varied Arm Positions
Modified Wall Push-Up
Foam Roller
Thoracic Spine Extension
Prone Spine Extension–modified from Trapeze Table “Swan”
Vigorous walking program
Source for Pilates exercises: Pilates, J.H., & Miller, W.J. 1945. Return to Life Through Contrology. Miami: Pilates Method Alliance. <<snip>>
January 15, 2009 at 10:56
Thanks for that. The list is very helpful and the article is great. It clearly explains the issues around osteoporosis and Pilates and gives good directions for using Pilates effectively.
I’d like to let people know that there are instructions, along with modification tips, for all of the exercises on the OK list on my website at pilates.about.com.
January 15, 2009 at 11:02
Hi Marguerite
The more places people can access the info the better.
I’ve also written an article on the reformer modifications. As well as doing a paper on Osteoporosis based on this and many other articles. I used to teach a 12 week workshop. I can send you the link to those if you’re interested.
Nice to have your link – I’ll leave it in the comment.
Take care.
Darlene
January 2, 2011 at 06:18
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