Pilates Mat for Clients with Osteoporosis

Here is a list of safe and modified exercises for Pilates mat 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-Up

Pilates Mat Exercises Clients with Osteoporosis SHOULD NOT do

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 Balance

Other 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.

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