Pilates Osteoporosis Corrector Chula Vista CA
National City, CA
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Indoor Track, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Silver Sneakers, Steam Room, Whirl Pool, Yoga
Weight Loss, Yoga, Pilates, Spin, Body Sculpting, Gravity
Our trainers have various certifications
All of our trainers have different fitness backgrounds and specialties. Please contact us to see which trainer is right for you.
44 years old (trains both men and women)
Mountain View, CA
Pleasant Hill, CA
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Reaction Cycling, Silver Sneakers, Yoga
Los Angeles, CA
Bilingual staff, Cardio Equipment, Group Exercise Studio, Indoor Track, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga
San Diego, CA
Bilingual staff, Cardio Equipment, Group Exercise Studio, Indoor Track, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Silver Sneakers, Whirl Pool, Yoga
Huntington Beach, CA
Circuit Training, Free Weights, Gym Equipment, Parking, Personal Training, Pilates
San Jose, CA
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Reaction Cycling, Yoga
North Hollywood, CA
Osteoporosis and the Abs
How a young instructor found safe techniques to challenge herself and her clients
People who first meet me find it odd that as a Pilates instructor I actually don’t do Pilates mat for my own body. In fact, ever since my osteoporosis diagnosis two years ago at the unusually young age of 28, the annual PMA conference is the only time I participate in a traditional mat class. Flexion, lateral flexion (side bending) and rotation of the spine are contraindicated for people with osteoporosis and osteopenia (the precursor to osteoporosis, which should be treated in the same manner from a movement perspective). Unfortunately, this rules out three-quarters of the Pilates mat exercises.
So I’m often asked with disbelief how it is that I can actually work my abs. I too had doubts during my initial shock at the diagnosis, questioning what these limitations would mean for my ability to move and work out the way I had since my days as a ballet dancer. But I soon realized that even for an advanced client like myself, spinal articulation and flexion is only one aspect of an abdominal regimen and of Pilates in particular. Remember that we have four sets of abdominal muscles, and Pilates targets most specifically the innermost layer, the transversus abdominus, to contract throughout exercises and frequently in tandem with isometric contraction of the internal and external obliques. This means that abs are working regardless of whether the spine bends. And we can also still work the superficial layer – the rectus abdominus – by moving the spine from extension to neutral against gravity.
Indeed, I’ve found that it is possible for me—and my clients—to still get a great workout, even at more advanced levels. Pilates educators Sheri Betz and Elizabeth Larkham have both presented mat workout options for osteoporosis that utilize lever loads and varying bases of support to challenge the core. For instance, working with foam rollers and rotational disks on the mat provide numerous ways to alter the difficulty level. And many existing Pilates exercises can be modified to keep the entire spine in a neutral position (try Teaser with a flat back and propped with hands from behind remove the spinal articulation.)
Furthermore, the Pilates machines offer a whole host of possibilities for a full-body workout without bending the spine. Classical exercises that I like to teach include Chest Expansion, Long Stretch and Trapeze Pullups (for advanced clients). And I also use these creative variations on traditional exercises:
One-Legged Elephant: Extend one leg and keep a flat back while bringing the Reformer carriage home with the standing foot
Hamstring III/Pull Up (Hamstring Stretch II) on the High Chair with flat back and single leg: Slowly swing leg in the air to the side as you ...