How Closed Chain Pilates Exercises Help Keep the Spine Neutral

Typically considered one of the best ways to reduce the risk of osteoporosis, “weight-bearing exercises” (i.e., walking) have now officially gotten a strong competition: Pilates. These core-strengthening workouts help prevent future injury by strengthening bones, preventing fractures and melting belly fat, a risk factor for osteoporosis.

How Does Pilates Work For Someone with Osteoporosis?  

Pilates conditions your entire body relying on a set of exercises designed to strengthen your core, i.e., muscles of the stomach and back. Since people with osteoporosis have weakened bones, Pilates exercises can help by:

• Increasing bone density which is extremely important for people with osteoporosis as their bones become weak and fragile

• Increasing muscle mass and strength, allowing the body to give your affected brittle bones better support

• Improving flexibility and posture, helping the bones stay in alignment and preventing painful muscle and nerves spasms in the back

• Improving balance which helps prevent falls and potential bone fractures

How Effective Are Closed Chain Exercises For People With Osteoporosis?

Closed chain exercises are great for stabilizing the knee, hip, and ankle joints, especially when done with Pilates equipment. Additionally, this exercise helps strengthen the muscles that surround and protect them. Basic benefits:

• Improves flexibility in the legs, ankles, and feet

• Corrects the foot, leg, and ankle alignment and enhances hip mechanics for your daily activities

• Strengthens the legs, hips, ankles, and feet and encourages balanced muscle development around them

• Prevents injury

• Helps knees and hip recover from surgery

Which Pilates Exercises Are Safe For a Person With Osteoporosis?

For people who suffer from osteoporosis, exercises that work the back, shoulders, legs, glutes, and hips are the most beneficial:

• Push-ups

• Footworks on the reformer

• Side-lying series with a neutral spine

• Chest expansion

• Hip circles on the reformer with heavy springs

• Anything that weight bears and keeps the spine in neutral

Which Exercises Are Unsafe For Someone With Osteoporosis?

• Rollover

• Roll-up

• Spine twist

• Jackknife

• Saw

• Anything that requires flexion or rotation of the spine

Evidently, not every Pilates routine works for people with osteoporosis; this is why you should always consult with a certified Pilates & movement professional before starting your Pilates exercises.

Contact hello@thecornerstonepilates.com to find out how Pilates can help you move with osteoporosis.