Health + Wellness

Which Pilates exercises are best for those suffering from Osteoporosis?

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Pilates exercises done correctly can help people with weakened bones by increasing bone density, strength and muscle mass, improving balance and alignment, posture and range of motion (ROM). Caution is key, even for mild conditions, including Osteopenia (the pre-cursor to Osteoporosis).

For an Osteoporosis-safe Pilates workout, focus on extension (bending slightly backwards, not forwards) and hinging from the hip with a flat back instead. This means you would avoid hurting your spine by bending forward.

Exercises that work the back, shoulders, legs, and hip strengthening exercises are most beneficial for people with osteoporosis.

According to Rebekah Rotstein, creator of the medically-endorsed Buff Bones® system, equipment-based Pilates can be just as safe as mat exercises and perhaps more effective because they add an element of strength training to your workout.

People with osteoporosis should avoid Pilates exercises that involve bending forward or rolling on their backs and should be very cautious about performing exercises that involve twisting the spine.

“Pilates has a large proportion of motions that involve bending forward through the spine,” Rotstein warns. “That is the most dangerous motion for someone who has bone loss. It could lead to a fracture of the spine.”

How to tell whether your Pilates Instructor is qualified?

Anyone can call themselves a Pilates Teacher regardless of whether their qualification comes from reading a book and watching a video, participating in one weekend workshop, or completed an intensive 500+ hour Comprehensive Pilates Teacher-Training program.

To the uneducated consumer, without asking questions, you may not know if your teacher has the background and experience necessary to really help you get the most from your Pilates training experience.

Choose a Certified and Qualified Pilates Instructor that will not only help you find the right muscles to target but modify the exercises for your body to be in the safest position and identify which exercises that are appropriate for you.

There are many good Pilates teachers that walk the talk, and walk the walk, but beyond that, he or she should be attentive, helpful and patient. Some are boisterous and energetic, others more reserved and calm. Either way, choose someone you can connect with, who cues accurately and who encourages safe movement, rather than pushing you hard even if your form is off.

Your Pilates Instructor should have empathy and understanding of how you feel and what you’re going through. More than the qualification and the years of experience, he should inspire, encourage and empower you to take control of your own body and even change your life.



This article was contributed by Maria Rosete from Advantage Pilates Singapore.

Advantage Pilates Singapore offers a variety of online, onsite and corporate Pilates group classes. One to one private sessions can be arranged according to the client’s schedule and based on Instructor availability. Check our website for more information.

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