Lisa, Thank you so much for making this video available! There are so few full-length exercise videos for those of us with low bone mass. I'm 63 and have had 2 osteoporotic lumbar fractures. I need routines like this to strengthen, stabilize and grow new bone. Thank you! Thank you! Thank you!
I'm so happy to hear that this video has been helpful (and hopefully a good challenge) for you!! There's so much your body can still do - it's all just about doing it in ways that don't risk injury. Thank you for sharing your experience!
This is an excellent video! I appreciate that this mat class offers challenging, rather than watered-down, versions of Pilates movements that can work with delicate spines.
really excellent! I'm 61 and have had compression fractures in thoracic spine. finding these exercises really helpful for posture and relieving upper back pain. Can't manage plank and reverse plank very well at all due to previously shattering left elbow and right wrist. Frustrating as hard to find exercises that strengthen my triceps and other arm muscles.
Happy to hear you've found this helpful Linda! Can you hold a plank position on an incline rather than being on the floor (for example, hands on a counter or table)? Does plank on your forearms bother your elbow?
@@LisaDayHarvey I will try that, thanks! Have discovered he plank is a bit easier if I do it on my elbows and put a cushion under my left elbow. One problem is that because of my left elbow injury that arm doesn't straighten, so effectively it's shorter than my right arm. That means if I do a plank supporting myself on my hands it's almost impossible not to twist my back.
@@lindaglennie785 Ouch - that sounds painful - definitely not with twisting your back! Especially when there are other ways of working those muscles without the risk and discomfort. Do you have discomfort bending the elbow? If the elbow is ok bending, there are some exercises that you can do with hand weights . One of my favorites for triceps (that also requires some core work, is lying head to tail on a foam roller (it can be hard or soft) with the knees bent and feet flat on the floor. The closer the feet are together, the more work the balance will be. While keeping your low back neutral and your ribs against the roller (not letting them pop up when you lift the weights up), bring your hands directly over your shoulders, then bend your elbows so that the weights come down along the sides of your head but don't let them drop lower than your face. Then straighten your arms again. The work is in the straightening so you're feeling for the triceps getting worked. The elbows tend to want to bend towards your chest in this move so feel for pulling your elbows towards your ears to make sure that they stay stacked over your shoulders.
@@lindaglennie785 let me know how it goes or if you have any questions. I always think it's worth finding ways to celebrate what your body can do rather than what puts it into struggle, or worse, pain
Hi Lisa, I am a very active 62 year old and recently diagnosed with osteoporosis. There are so many women who now have earlier diagnosis of this disease but who want to stay fit and flexible. Thank you for this video.PLEASE could you thin’k about doing a series. I practise every day. Would be great t9 have some adaptions with small ball or even Pilates ring . Once again thank you.
Hi Melinda, I'm so happy to hear that you enjoyed it! There really is so much movement and activity that's still possible with osteoporosis. It's definitely on my list to do more videos like this though it likely won't happen til later this year. If you subscribe to my channel though, you'll be notified when new videos are posted. If there's anything specific you'd like to see, let me know!
Hi Linda!! I'm so happy to hear that you enjoyed this!! Forward bending can be irritating for a lot of back issues - it's amazing how making small changes can have such an impact on pain and stiffness. Is there anything else I could create that would be helpful for you?
So happy you found this helpful Ann!! The word osteoporosis can be scary but there's really so much you can do while still working hard and enjoying all the things you like to do.
Thank you so much for this class. I have been doing Pilates for ten years but just found out I have osteoporosis of the spine. These modifications are very helpful. Great class!
Hi Nicole, did your doctor provide any more specific information about your lumbar spondylitis? This video focuses on maintaining a neutral spinal position throughout, without flexing (forward bending or rounding) the spine and featuring some small spinal extension (back bending). Working with a neutral spine is generally considered safe for a variety of spinal issues. Deep forward bending or rounding of the spine is often advised against for osteoporosis as it puts more strain on the already weakened vertebrae of the spine. Depending on the specifics of your back though, it may be fine with more rounding or back bending of the spine. As a general rule, nothing should hurt. If it causes pain, don't do it or modify so that there is zero pain.
@@LisaDayHarvey Hi Lisa. The Doctor didn't give me any advice on it. But my PT told me no flexion, forward folds, back bends or twists. And once I feel pain, I should stop the workout immediately
Ok, that's great guidance. Especially your first time through, focus on keeping the moves as small as they need to be for you to be able to control them (for example, only reaching your arm or leg out as far as you can without your back arching, pelvis rocking or abs or ribs sticking out). Small movements can be really powerful, especially at building strength in the deeper core muscles that control your posture and can keep you back feeling better. Let me know if you give the video a try and any questions that you have.
@@LisaDayHarvey Thank you Lisa. I'll definitely try the workout and keep you posted. Can you do some 20 or 30 minute Pilates workouts for Spondylitis issues? Hope it's not too much to ask. I would love to continue doing Pilates and Yoga, as I'm near to finish with my Physio Therapist 😊
Hi Nicole, I'd love to; I actually have it on my list to do but I'm not sure when I'll be back to filming more online videos. If you'd like to know once I have something new to share, I'd recommend signing up for my newsletter on my website (www.LisaDayYoga.com). I don't send things out often - just announcements. In the meantime, in any class, make modifications to keep your spine neutral (flat) rather than rounding it - in yoga that might mean putting your hands on your thighs and hinging forward at the hips (creating a 90 degree bend) rather than folding forward. In Pilates that will be avoiding things like rolling. Your PT may also be able to recommend a local Pilates or yoga teacher who could show you more ways to modify your workout to be safe for your back.
I recommend asking your orthopedist or physical therapist if they feel that would be a safe movement for your specific body. As a general rule, we would want to avoid loading your spine while moving in ways that could lead to pain or further injury. The more weight you're asking your spine to hold, the greater the chance of strain or injury. For this reason, the half roll down would be a safer option than a full roll down. If you wanted to move your spine for mobility and less chance of injury, a Cat/Cow style of move on all 4's would be an even safer alternative.
Lisa, Thank you so much for making this video available! There are so few full-length exercise videos for those of us with low bone mass. I'm 63 and have had 2 osteoporotic lumbar fractures. I need routines like this to strengthen, stabilize and grow new bone. Thank you! Thank you! Thank you!
I'm so happy to hear that this video has been helpful (and hopefully a good challenge) for you!! There's so much your body can still do - it's all just about doing it in ways that don't risk injury. Thank you for sharing your experience!
This is an excellent video! I appreciate that this mat class offers challenging, rather than watered-down, versions of Pilates movements that can work with delicate spines.
Happy to hear that you enjoyed the video!
really excellent! I'm 61 and have had compression fractures in thoracic spine. finding these exercises really helpful for posture and relieving upper back pain. Can't manage plank and reverse plank very well at all due to previously shattering left elbow and right wrist. Frustrating as hard to find exercises that strengthen my triceps and other arm muscles.
Happy to hear you've found this helpful Linda! Can you hold a plank position on an incline rather than being on the floor (for example, hands on a counter or table)? Does plank on your forearms bother your elbow?
@@LisaDayHarvey I will try that, thanks! Have discovered he plank is a bit easier if I do it on my elbows and put a cushion under my left elbow. One problem is that because of my left elbow injury that arm doesn't straighten, so effectively it's shorter than my right arm. That means if I do a plank supporting myself on my hands it's almost impossible not to twist my back.
@@lindaglennie785 Ouch - that sounds painful - definitely not with twisting your back! Especially when there are other ways of working those muscles without the risk and discomfort. Do you have discomfort bending the elbow? If the elbow is ok bending, there are some exercises that you can do with hand weights . One of my favorites for triceps (that also requires some core work, is lying head to tail on a foam roller (it can be hard or soft) with the knees bent and feet flat on the floor. The closer the feet are together, the more work the balance will be. While keeping your low back neutral and your ribs against the roller (not letting them pop up when you lift the weights up), bring your hands directly over your shoulders, then bend your elbows so that the weights come down along the sides of your head but don't let them drop lower than your face. Then straighten your arms again. The work is in the straightening so you're feeling for the triceps getting worked. The elbows tend to want to bend towards your chest in this move so feel for pulling your elbows towards your ears to make sure that they stay stacked over your shoulders.
@@LisaDayHarvey that sounds much better than struggling to do a plank, I will give it a go! Thank you very much!
@@lindaglennie785 let me know how it goes or if you have any questions. I always think it's worth finding ways to celebrate what your body can do rather than what puts it into struggle, or worse, pain
Hi Lisa,
I am a very active 62 year old and recently diagnosed with osteoporosis. There are so many women who now have earlier diagnosis of this disease but who want to stay fit and flexible. Thank you for this video.PLEASE could you thin’k about doing a series. I practise every day. Would be great t9 have some adaptions with small ball or even Pilates ring . Once again thank you.
Hi Melinda, I'm so happy to hear that you enjoyed it! There really is so much movement and activity that's still possible with osteoporosis. It's definitely on my list to do more videos like this though it likely won't happen til later this year. If you subscribe to my channel though, you'll be notified when new videos are posted. If there's anything specific you'd like to see, let me know!
This was awesome! Forward bending is not fun for my low back. Thank you!
Hi Linda!! I'm so happy to hear that you enjoyed this!! Forward bending can be irritating for a lot of back issues - it's amazing how making small changes can have such an impact on pain and stiffness. Is there anything else I could create that would be helpful for you?
I'm glad I found you! This was a wonderful class. And your explanations taught me a lot about body awareness for my osteoporosis. Thanks, Lisa!
So happy you found this helpful Ann!! The word osteoporosis can be scary but there's really so much you can do while still working hard and enjoying all the things you like to do.
Thank you so much for this class. I have been doing Pilates for ten years but just found out I have osteoporosis of the spine. These modifications are very helpful. Great class!
Thanks Ann! I'm delighted to know that these modifications are helping you to continue enjoying your Pilates practice!
Good teaching thanks
Thanks Carmen. Happy to hear that you enjoyed it!
Excellent workout. Thank you!
I'm happy to hear that you enjoyed it Robyn! Thanks for letting me know
Great video!! Thank you so much!! I enjoyed it! ❤️❤️❤️❤️🥰
Thanks Monica!! So happy to hear that you enjoyed it!
Hi Lisa. I was diagnosed with lumbar Spondylitis a month ago. Hoping I can do this workout, even though it's for Osteoporosis
Hi Nicole, did your doctor provide any more specific information about your lumbar spondylitis?
This video focuses on maintaining a neutral spinal position throughout, without flexing (forward bending or rounding) the spine and featuring some small spinal extension (back bending). Working with a neutral spine is generally considered safe for a variety of spinal issues.
Deep forward bending or rounding of the spine is often advised against for osteoporosis as it puts more strain on the already weakened vertebrae of the spine.
Depending on the specifics of your back though, it may be fine with more rounding or back bending of the spine. As a general rule, nothing should hurt. If it causes pain, don't do it or modify so that there is zero pain.
@@LisaDayHarvey Hi Lisa. The Doctor didn't give me any advice on it. But my PT told me no flexion, forward folds, back bends or twists. And once I feel pain, I should stop the workout immediately
Ok, that's great guidance. Especially your first time through, focus on keeping the moves as small as they need to be for you to be able to control them (for example, only reaching your arm or leg out as far as you can without your back arching, pelvis rocking or abs or ribs sticking out). Small movements can be really powerful, especially at building strength in the deeper core muscles that control your posture and can keep you back feeling better.
Let me know if you give the video a try and any questions that you have.
@@LisaDayHarvey Thank you Lisa. I'll definitely try the workout and keep you posted. Can you do some 20 or 30 minute Pilates workouts for Spondylitis issues? Hope it's not too much to ask. I would love to continue doing Pilates and Yoga, as I'm near to finish with my Physio Therapist 😊
Hi Nicole, I'd love to; I actually have it on my list to do but I'm not sure when I'll be back to filming more online videos. If you'd like to know once I have something new to share, I'd recommend signing up for my newsletter on my website (www.LisaDayYoga.com). I don't send things out often - just announcements. In the meantime, in any class, make modifications to keep your spine neutral (flat) rather than rounding it - in yoga that might mean putting your hands on your thighs and hinging forward at the hips (creating a 90 degree bend) rather than folding forward. In Pilates that will be avoiding things like rolling. Your PT may also be able to recommend a local Pilates or yoga teacher who could show you more ways to modify your workout to be safe for your back.
hi Lisa, is Half Roll down exercise okay for someone with osteoporosis and also a compression fracture at T spine
I recommend asking your orthopedist or physical therapist if they feel that would be a safe movement for your specific body. As a general rule, we would want to avoid loading your spine while moving in ways that could lead to pain or further injury. The more weight you're asking your spine to hold, the greater the chance of strain or injury. For this reason, the half roll down would be a safer option than a full roll down. If you wanted to move your spine for mobility and less chance of injury, a Cat/Cow style of move on all 4's would be an even safer alternative.
nice! :)
Happy that you enjoyed it Louise!