New Age BlogPilates Exercises for Osteoporosis
Author: Yvonne Corilla
Pilates is a fitness routine that was developed in the 1920s to help wounded soldiers of the First World War. These exercises strengthen the muscles and circulatory system and can be done at home. If you have osteoporosis, some of these exercises can be dangerous for you to do. However, some of Pilate exercises that are safe and offer an alternative to more traditional forms of exercise that can exert pressure on their bones.
The Hundred
Lie on your back with legs and flat feet, stretched and pointed. Bring your chin to your chest and lift your shoulders up off the floor. Make sure you are looking down while you’re doing. Bring your arms so that they are at a 45 degree angle from your body and elevate the feet about two inches. To start, beat his arms and legs up and down (movement of about six inches at a time). Making a total of 100 strokes, while the inhalation of five and five, while the exhalation.
Stretch your legs only
Start on your back with knees bent in toward your body. As you breathe, grab your right knee with your hands. While exhaling, slowly lift your left leg as straight as possible. Be sure to keep the buttocks and lower back on the floor. Once your leg is extended, inhale and get back to your chest. Switch hands and repeat this exercise with the opposite leg. Do this with each leg for six to eight times.
Side kick
Lie on your side. Support the head using the hand that is in your body and keep it up to what is above the torso. Make sure your legs are out of the body, one above the other and put his hand on his arm over his torso firmly on the mat. Once in this position, slowly raise your leg as high as you can go (be sure to get a good stretch, but not too). Switch sides and repeat with other leg. Do each stretch for five to eight times.
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OK, the hundred with head up is NOT good for osteoporosis as it loads the thoracic spine in forward flexion. You can modify by keeping the head down.