Safe Pilates and Yoga for Osteoporosis

Pilates and Yoga for Osteoporosis

This course is for people who have Osteoporosis to give them a weekly program of safe and risk free Pilates and Yoga exercises that will build bone density. To help improve Posture. To improve day to day movement. To avoid risks of fracture.

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Course curriculum

1. Course Content
  FREE PREVIEW
1. How to pick up things off the floor - golfers reach
2. Great Posture is so important - try this image and see how it makes you feel.
3. How to get in and out of bed - correctly.
4. Stop rounding your back when you stand
5. How to get up and down off the floor safely
6. How to sweep and hoover safely
7. How to walk correctly
8. How to put on your shoes.
9. How to get in and out of the car
10. How to get in and out of a chair
11. The best exercise for Balance Ever
  FREE PREVIEW
1. DO YOU KNOW THE 5 GOLDEN RULES OF OSTEOPOROSIS?
2. NO SPINAL FLEXION - that means no rounding your spine as often as possible.
3. DON'T TWIST YOUR SPINE - getting in and out of the car, reaching for things, and at yoga class.
4. DON'T STAND OR SIT IN POOR POSTURE
5. DON'T PUT EXCESSIVE WEIGHT ON YOUR WRISTS
6. DON'T PUT YOUR LEGS OUT WIDE - its called abduction
1. LETS SEE IF YOU KNOW THE BEST WAYS TO REDUCE YOUR RISKS OF FALLING AND HENCE FRACTURE
2. Do I know all the Risks I should be avoiding?
1. What is Vestibular Exercise? Why is it important?
2. Balance Exercise - the vestibular system
1. Get a chair and start standing well - remember Golden Rule - Great Posture
2. Stretch your legs now with a chair.
3. Train your balance now
4. Work with Posture - American Footballer Shoulder Pads
5. Some Pilates - build up your centre.
6. Some Back Exercises - the most important bit.. so don't skip it.
7. And Relax .....
1. Stand Tall - Hands behind your back today
2. Get the legs stretching and learn hip hinge - so you avoid flexion as much as possible
3. Practice getting in and out of a chair
4. Some Pilates now - get your core fired
5. Simple Back bends - so important for you - don't skip it.
6. Stretch your Leggies
7. And Relax ......
1. Posture Practice Standing with something on your head. Push up - find your head
2. Stretch your legs and hips - don't do this one if you have Osteoporosis in your hip.
3. Improve your Balance
4. How to get up and down off the floor safely - with a flat back.
5. Get your pilates core on ...
6. Work your back muscles and crack that walnut
7. and Relax....
1. Practice Standing at a Corner today
2. Standing and opening the shoulders and chest
3. Strong Legs support your spine
4. Get to the floor for some Pilates - bring your towel with you.
5. Strengthen the Back Muscles now.
6. Stretch your legs - bring a belt with you.
7. And Relax
1. Practice Getting Safely into and out of the Car
2. Stand Tall
3. Stretch out your legs
4. Work your hips - only do this if you have no osteoporosis in your hips
5. More Legs so you have two strong columns to hold up your spine
6. Practice the Golfers Reach so you keep your back safe picking things up from the floor.
7. Back strengthening - so important
8. More Back Strengthening - feel your spine improving.
9. Tummy Time
10. Relaxio Time
1. Practice Walking Correctly - walking is so important - sunshine and weight bearing
2. Practice sweeping and hoovering without putting yourself at risk
3. Stretch your legs
4. More leg work - keep at it your getting stronger
5. Get safely to the floor and more leg stretching
6. Gentle and safe core work
7. Practice picking up things from the floor with the Golfers Reach
8. Gentle but effective Back Exercises
9. Shoulder Bridge - bring a yoga belt with you
10. Relaxation - integrate your full weeks practice - well done.

About this course

€60,00
70 lessons
5 hours of video content

Discover your potential, starting today

Enroll today

Suzie Dodd

Pilates and Yoga for Osteoporosis

Course curriculum

Welcome to my Course on Osteoporosis and Osteopenia - How to move safely and exercise appropriately - to get your bones strong.

How to Move Safely in Daily LIfe - new habits.

5 Golden Rules for Osteoporosis - follow these and you can't go wrong.

How to Reduce your Risk of Falling

Vestibular Excercise - what the hell is it?

Monday Practice

Tuesday Practice

Wednesday Practice

Thursday Practice

Friday Practice

Saturday Practice

About this course

Discover your potential, starting today