Learn to Move Safely

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If you have been diagnosed with bone loss, osteopenia or osteoporosis, it is time to pay attention to how you move.  Several exercises are not suitable for people with osteoporosis as they can exert strong force on relatively weak bone.

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The Basics

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• No rounding the spine

• No deep or forceful twists

• No deep or forceful side-bends

• No jumping or explosive loading

• No excessive pressure on ribs such as bow pose in yoga

• No excessive pressure on thigh bone such as pigeon pose in yoga

• No excessive pressure on spine such as wheel or bow pose in yoga

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Rounding the Spine

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• No forward bending with a round spine, such as uttanasana in yoga

• No dynamic abdominal exercises like "crunches" sit-ups, rolling up and down through the spine

• No lying on the back and lifting your head

• Daily activities such as bending to pick up objects should be done with a straight spine, hip hinge

• Lift with the legs, not the back

• In summary, learn  how to keep your spine straight, even in simple stretches and daily activities

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Twists

• Golf swings can cause fractures because they are fast and vigorous

• In Yoga and Pilates, deep forceful twists should be avoided.

• Instead lift your arms up over head, sit or stand up very straight, twist slowly and mindfully, going as far as you can with your own trunk muscles.  Avoid using the arms to push or crank deeper into the twist.

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Side Bends

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• Some yoga teachers encourage students to side bend "as deeply as possible."  Sometimes they encourage students to "try to get their elbow all the way to the floor."  This is not safe for many people, anyway, as it compresses the lumbar spine.

• Lengthen spine as much as possible before side bending.

• Side bend small, gradual, mindful.  Root down as well as reach up

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Fancy Poses

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If it looks fancy, uncomfortable, strenuous, it probably is. That doesn't mean you can't do anything fun in yoga anymore!  Work with a qualified teacher!

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Alternatives

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