Chip’s Tips for Bone Health

​When our dog Chip was just a young pup, something in his DNA told him to hide the bone we gave him in the backyard. He coveted, cherished, and protected that bone.

He was instinctively BoneSmart.

Perhaps the difference between dogs and people is that the bones they protect and cherish are something they see, touch, and chew.

The bones we need to protect are out of sight. Often other potential health risks receive the spotlight like heart disease and cancer but our bones are important too.

Bones are the very foundation of our bodies that allow us to stand, walk, dance, work, hug, lift, climb, and more.

They are not on the priority list for many people when it comes to overall health awareness or monitoring.

Maybe it’s because people can’t see their bones.  Out of sight, out of mind.
Maybe because people think that bone loss and osteoporosis only happen to elderly, white women. Not true!

What if we cared for our bones like our dogs care for theirs?  Nurturing, protecting, (but perhaps not chewing!)

Sometimes we just need a gentle nudge to step up and take charge.

Here’s what you need to know

 

  •  Do your weight-bearing exercise

(dance, tennis, weight-bearing Pilates, hiking, jump rope, high-intensity interval training “HIIT”- for its bone-building impact…)

 

 

 

 

  • Strengthen your muscles

Adults naturally lose 1% of their leg strength per year over age 50. Working on spinal extension and leg muscle strength are two of the best activities to prevent falls and age-related changes in posture.  (think hand weights, resistance bands, gym machines)  Joan here is demonstrating hip and leg strength, spine extension strength, and arm strength, all with excellent alignment during our Superpowers 30min. bone-safe strength training class.

 

  • Practice static and dynamic balance

 

    • Lift a leg – can you be still and steady? That’s static balance.
    • Dynamic balance involves standing on one leg while moving something else like your arms, your lifted leg, your head, or bending and straightening your supporting leg. When you’re confident with static balance this is the next functional step.

 

  • Get outside in the sunshine. Make your phone call a walking chat and get your Vitamin D at the same time. Chip’s favorite Tip –

    “Walk Me and get your D!”

 

  • Get as many bone-healthy nutrients through your food (salmon, sardines, dairy if you tolerate it, almonds…)

 

  • Take any necessary supplements for bone health

 

    • Vit D is essential for bone health and we typically don’t get enough just from outdoors especially if we live in certain regions that don’t get a lot of sun. It plays a key role in calcium absorption and helps regulate bone turnover.
    • We all know the importance of calcium for bone health. Supplements can help if your diet isn’t providing enough.
    • Vit C helps form protein collagen essential for bone mineralization.
    • Vit K helps deliver calcium to the bone. If you’re deficient it can lead to low bone density and increase  your risk of fracture.
    • Consult with your doctor regarding the right supplements and dosage specific to your biochemistry.

 

Author (with help from Chip) – Teresa Maldonado Marchok, PT, NCPT
Founder and Creator of the BoneSmart Pilates® Method and DVD Series

Ambassador for the national organization “American Bone Health”

www.BoneSmartPilates.com

 

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Bone Up on Exercise Recommendations

Maybe you’ve been diagnosed with osteopenia or osteoporosis, and you’re seeking answers?

Your doctors may have told you that you have the bones of a 90 y/o, not to lift more than 30 pounds, or you must take prescription medications or your bones will crumble.

That’s enough to strike fear in anyone.

I’ve shared a Home Exercise Program for bone health and summarized 3 different studies looking at exercise and osteoporosis. Feel free to read the full studies in the links provided at the end.

So we’re on the same page, let’s define osteoporosis. It’s a disease characterized by low bone mass and deterioration of bone tissue, which can lead to increased risk of broken bones. Known as the “silent thief”, bone deterioration can occur over a number of years without presenting any symptoms.
Unfortunately, if detected at the time of a break, the disease is already fairly advanced. The most common fractures we see with osteoporosis are located in the hip, spine, and wrist.

Before we dive into the studies, here are a few select Home Exercises that are great for your bones.

  1. Heel Raise (add hand weights when ready)
  2. Hip Hinge (great to practice with a dowel to cue good alignment, improves posture and is a spine sparing technique to prevent spine fractures)
  3. Lunge (when strong enough with proper form, add hand weights if able)
  4. Back extensor strengthening
  5. Upper back extension mobility (draping over a round surface like a ball or roller)

 

Study #1

Dr. Lora Giangregorio conducted studies through the University of Waterloo in Canada and these are her findings from her paper
“Too Fit to Fracture” for Osteoporosis Canada.

  • There is strong evidence that exercise can reduce falls in older adults. (This is important for those with osteoporosis as your risk of breaking a bone with a fall is greater.)
  • For individuals with osteoporosis:
    • They strongly recommend that people with osteoporosis engage in a multicomponent exercise program (so not just one type of exercise).
    • It should include resistance training (think bands and free weights) in combination with balance training.

  • For people with fractures in their spine, the above two recommendations are the same however the exercise program should be supervised by a physical therapist.

 

Exercise Recommendations from Lora Giangregorio from Osteoporosis Canada

  • Train your muscles for strength (weights or bands) ≥ 2x week
  • Challenge your balance daily (tai chi, single leg balance, dynamic balance)
  • Add aerobic physical activity (preferably walking, hiking, jogging, dancing)
  • Walking is not enough
  • Practice spine sparing strategies (like hip hinging)
  • Pay attention to posture, train back extensor muscles daily


 

 

 

 

 

 

 

 

Here’s Dr. Giangregorio’s Too Fit to Fall or Fracture exercise handout free to download. It has some easy to understand exercises and visuals.

 

Study #2

Another study that’s really exciting is the LIFTMOR Trial by Belinda Beck from Australia.

This trial predominantly looks at the effects of free weight training on bone and function.

Her team looked at the effects of high lifting loads (heavier weights than what we might normally see for people with osteoporosis or osteopenia) and impact (think landing from a height of 8 inches onto your feet after doing a chin up exercise on a bar)

Optimal bone loading and bone building requires higher weights and this is not traditionally recommended for people with osteoporosis because of a perceived high risk of fracture.
The purpose of the LIFTMOR trial was to determine the effectiveness of these techniques and to monitor for any fracture in postmenopausal women with low bone mass.

The intervention group consisted of 49 postmenopausal women over 8 months.

After 2 months of training proper posture and lifting techniques with no resistance, they progressed to doing:

Warm up deadlifts (lifting lower amount of weights from the floor with spine straight, knees bent)

Next they did 3 different lifting exercises at 80-85% of 1 repetition max.
That’s determined by how much weight you can lift 5x with good form and breathing and get to fatigue.
They did Deadlifts, Back Squats (with a barbell behind their head, hips and knees bending and straightening) and Overhead Press (pushing weights or a bar up above you as you stand tall. They did 5 sets of 5 repetitions for each of these.

The 4th exercise they did was impact loading, 5×5 sets of jumping chin ups with drop landings to their feet for bone building stimulus to the hips.

Pre- and post-intervention testing included X-rays of the low back and hip bone and measures of different functional performance physical therapy tests that measure walking speed, leg strength and balance.

Improvement in Bone Density and height in the intervention group

  • Improved bone density at the hip of 2.9%
  • Improved lumbar spine bone density of 0.3%
  • Improved height of + 0.2% (yes their stronger back muscles and focus posture actually improved their height!)

 

Functional improvements in the intervention group

  • Increased leg extensor strength by 37.1%
  • Increased Back extensor strength by 36.3%
  • Faster Gait speed by 4.3%
  • Increased leg strength (stronger hip and leg muscles) by 11.6%
  • Improved Balance by 5.5%

Contrary to current opinion, high intensity training with impact was effective and caused no injuries for postmenopausal women that were highly supervised.

This short video clip includes participants in this trial.  The results are impressive but I shudder at the posture of the woman in the purple tank top and the woman in yellow at the end as they lift. We can do better with our posture and alignment.

 

Study #3

Physical Therapist Management of Patients With Suspected or Confirmed Osteoporosis: A Clinical Practice Guideline From the Academy of Geriatric Physical Therapy

This paper published in 2022 is actually geared for physical therapists treating patients with osteoporosis. The team assembled clinical practice guidelines for the management of patients with suspected or confirmed osteoporosis. They examined 55 high quality randomized controlled trials of exercise for osteoporosis.

Key takeaway without too much detail for non PT’s include:

Do a combination of any two or more of the following exercise types below. Combining activities slows the decline of bone in the spine and hip.
Doing just one type of exercise won’t have the same effect on your bones.

An example of a combination for bone health would be Pilates and weight training or walking/jogging combined with Tai Chi.

Exercise Types as they defined them:
Static weight bearing exercise (Single leg balance to slow decline at femoral neck.)

 Dynamic weight bearing low force (dynamic balance exercises, Tai Chi, walking, slow stair climbing as exercise to slow bone decline at the lumbar spine)

 Dynamic weight bearing high force (jumping, dancing, jogging, basically if one or both feet leave the ground)

Non weight bearing exercise low force (Pilates mat, yoga)

 Non weight bearing exercise high force (such as a circuit at a gym)

If you’re hungry for more, I encourage you to explore the full studies listed below.

Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture

L M Giangregorio 1, A Papaioannou, N J Macintyre, M C Ashe, A Heinonen, K Shipp, J Wark, S McGill, H Keller, R Jain, J Laprade, A M Cheung

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial.
Watson S, Weeks B, Weis L, Harding A, Horan S, Beck B.J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. Epub 2019 Feb 25.PMID: 30861219

Physical Therapist Management of Patients With Suspected or Confirmed Osteoporosis: A Clinical Practice Guideline From the Academy of Geriatric Physical Therapy
Hartley, Gregory W.; Roach, Kathryn E.; Nithman, Robert W.; Betz, Sherri R.; Lindsey, Carleen; Fuchs, Robyn K.; Avin, Keith G. 
Journal of Geriatric Physical Therapy. 45(2):80, April/June 2022.

 

If you’re a PT – I wrote a version of this blog, especially for PT’s!    Download it here.

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Which is better for building strength? Weights or Resistance Bands?

Some people are either or people. I believe both have benefits for improving bone health.

When you add resistance to your routine, your muscles release calcium, magnesium, and other minerals that strengthen your bones. Your muscles don’t know whether the resistance comes from bands or weights.  Whatever you are more prone actually to do, that is the mode of choice. If you dislike weights, go for bands.
I personally like mixing things up.

Here’s the thing, though, you need to really challenge yourself for change to occur.

With resistance training, it’s too light if you can breeze through 20 reps of an overhead press. You’re building endurance, not strength. You should feel “worked” after 10-12 reps at a given resistance (whether it be weights or bands) with excellent alignment and good breathing technique.

I tell Pilates teachers to load up the springs on the Reformer for leg work for their clients with osteoporosis. If the springs aren’t heavy enough, they won’t gain strength or bone. (of course, ensuring proper form)

The other thing to remember is that your bone health is not only a reflection of your exercise. It’s also a function of your nutrition, supplementation, daily activities, or lack of…it’s difficult to tease out.

I believe your best shot at optimal bone health is doing weight-bearing resistance and impact exercises, dancing, walking/hiking, sports you enjoy AND also addressing other factors in your life that support bone health. When appropriate, medications may be the right choice.

Most people want a multifactorial approach to their bone health. I get that. In many ways, we are our own laboratory.

I want to share this interesting study from researchers at the U. of Oregon demonstrating how training with resistance bands increases bone mineral density.

“It is sometimes difficult for sedentary people to change their habits, and going to a gym would be more difficult. But elastic bands offer an interesting alternative since they allow enough intensity to stimulate bone mass, and a multitude of exercises are possible. Regular practice of 2 weekly sessions involving work on the main muscle groups of the body will increase bone mineral density.”  Here’s the research study

 

 

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We’d like you to meet Amy!

Amy SmileyAmy Smiley, Age 62

TELL US A LITTLE ABOUT YOU

I spent most of my life in California, with a short stint in Sweden in the 1970s. My degrees are in Chemical Engineering and I worked in the biotech industry once I got out of graduate school. I loved working in such a new field at the time. As the family grew, I decided to quit my paid job and stay home with the children. As time went on I realized I needed a creative outlet and took up Plein air painting (with the same fantastic friend who introduced me to Teresa’s classes!). After my family and friends, I love the outdoors, science, gardening, and art.

WHEN DID YOU BEGIN SESSIONS WITH TERESA?

I started classes with Teresa in 2012 and have continued with them ever since. Teresa’s Pilates classes are a priority for me because of the physical and mental benefits they provide. I have celiac disease, which causes any number of inflammatory problems and Teresa’s classes are essential to my ability to manage those issues. When something has to fall off my plate it won’t be Teresa’s class!

 

WHAT MOVEMENT OR PRINCIPLE HAS HELPED YOU THE MOST?

I’d like to choose just one movement or body dynamic principle that I learned from Teresa that has helped me but there are too many!  From ribs down to soup bowl to lifting your toes…I am always learning something new, even ten years later.  I think, for myself, as I continue to become more body aware, I continue to learn in each class.  And, as new issues develop as the years march on, I discover new fixes for them.  Everything that I have learned from Teresa applies not only in class but in other activities and my daily movement.  Not to mention that Teresa is so gracious with her time whenever anyone has a question about alignment or movement difficulties.  She always takes time to answer any questions and I learn from my questions and those of others.  What a fantastic tool!

 

Amy Smiley Testimonial for Aging Strong Pilates

WHAT WERE THE EFFECTS OF THE PANDEMIC ON YOUR MOVEMENT PRACTICE?

At the beginning of the pandemic, I dropped the gym and in-person classes.  Although we stayed active, I really missed the benefit and connection of group exercise classes.  I worried about how well I would maintain mobility and strength without the motivation and guidance that Teresa provides.  When Teresa opened her remote classes I jumped right in and was so grateful! Now that some degree of normalcy is returning, having the option of in-person and virtual classes is even better than before.

I absolutely love the energy and camaraderie in the in-person classes.  They are a tonic for the soul.  I can’t think of a single class where I haven’t had a good laugh for one reason or another.  I missed that tremendously until in-person became available again.  But it’s also great to have access to the class online if I can’t make it in person and to have the videos afterward.

 

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Tips for dealing with neck pain

A pain in the neck can be an annoying problem. I taught 2 techniques to “free up your neck in my FB Live in our Private Aging Strong Pilates Facebook community.      Watch it here!    (If you haven’t joined our group, you will need to join the group in order to watch.     (Don’t worry — no spam)    

In the meantime, try these tips for a healthy neck

1. Chin Tuck

When you drive, use the headrest to stretch the back of your neck out as pictured. Think of pressing the base of your head into the headrest, and that will drop your chin and stretch the muscles at the back of your neck.  When pushing the base of your head back, you’ll experience a stretch behind your neck. This is a great exercise for correcting forward head syndrome, which is rampant in our society.

2. Know which way is up

Grasp a good-sized clump of hair at the crown of your head and gently pull back and up, allowing your chin to angle downward in a relaxed way. When pulling the tuft of hair from the crown of your head, your head will align, the chin will drop slightly, and you’ll feel a stretch behind your neck. People often make the mistake of thinking that standing tall involves lifting the chin. Know which way is up!

3. Keep the spine aligned

a) When sleeping on your side at night, use a pillow that supports correct alignment with the rest of your spine. You don’t want your head tilted up or flopped down off your spine.
(b) When bending, such as to pick something up, do not lead with your chin, as this encourages a forward head position.
Keep your head in alignment with your spine, as seen below.
The feedback of the dowel promotes ideal positioning.

4. Check your foundation


The root of many neck problems is in the pelvis, the foundation for your entire spine.
(a) Sit with your Sitz bones pointed straight down, not tucked under.
(b) Stand with your soup in the imaginary pelvic bowl, neither spilling behind you (a tucked position) nor spilling in front (a swayback). Your ribs are relaxed, not collapsed. 

 

5. Roll your shoulders back and down

Periodically throughout the day, and as preparation for driving and keyboarding, roll your shoulders and let them settle back and down into a healthy position. Having your shoulders back and down helps your trapezius muscle keep a healthy length, which helps your neck.

 

6. Use your muscles and spare your joints

(a) When walking, engage your buttock (gluteal) muscles to soften your landing. You don’t want your neck (or any of your weight-bearing structures) to experience an earthquake with every step you take. Bonus: making every step a rep will give you a well-toned behind and will make your walk more graceful.

(b) If you are jogging or riding in a bumpy bus, imagine you are carrying a significant weight on your head and push up against it with the crown of your head. You will be engaging your longus colli muscle and sparing your neck discs and nerves from unnecessary wear and tear.

 

I teach you two techniques with a towel to liberate your neck in this video here!    You’ll need to join the Aging Strong Pilates private community to view.

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Less is More – Receive Pilates benefits with ease!

Picture of Teresa's hybrid Pilates classIn Pilates, you’ll often gain optimal results from an exercise when you make your movements smaller rather than larger.  You’ll also gain more when you focus on the principles of Pilates: Concentration, Control, Centering, Breath, Precision, and Flow. It’s this attention to detail that makes Pilates a Mind-Body Practice.

As with most things in life, “less is more.”  We live in a world where we drink from coffee cups large enough to fill our gas tanks, we eat muffins capable of feeding a family of four, fast food orders are supersized, and Costco supplies us with enough peanut butter to last for years.

Bigger is not always better.

According to Cedric Bryant, chief science officer of the American Council on Exercise, “Thanks in part to the pandemic, many people’s exercise priorities have shifted from intense, calorie-burning workouts to activities that also foster a mind-body connection.”

Is Pilates as Good as Everyone Says?

The strength and flexibility workout is having a moment.

What can — and can’t — it do for us?     Enjoy this recent illuminating NYTimes article.

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Virtual Classes FAQ

  • How do I view your offerings and register?
    • 2 ways to get there. Go directly to www.BoneSmartPilates.as.me or go to my website BoneSmartPilates.com and navigate to Group Virtual Classes from the “Classes” pull-down tab. That will redirect you to BoneSmartPilates.as.me which is my landing page for registering.
    • From there you can see all the different categories of classes and register for what you want.
  • What classes do you offer?
    • Currently, I offer a 1 hr Standing Strong Pilates class that includes both weight-bearing and mat work. In addition, I teach the following 30 min classes: Foam Roller Release, HIIT (high-intensity interval training), Bootie Barre, Superpowers (strength training with hand weights), and Restorative Pilates
  • Who is the target audience of your classes?
    • Typically those of you 50 and above that want to age strong, be challenged, and be safe.  All classes are designed by a licensed PT with bone safety and bone-building in mind.
  • What if I can’t make a class that I registered for?  
    • Just email me (teresa@bonesmartpilates.com) and I’ll send you the recording preferably before the class occurs so I make sure I record it.
  • Can I just register and receive the recording?
    • If you take the class live, the recording is an additional cost (1/2 the price of class) If you’re not taking the class live, you’re entitled to the recording with no additional charge
  • Can I get a consultation on what classes are appropriate for me?
  • What’s my best value in signing up for classes?
    • There are 2 options: The following option at $180 saves you $20 over purchasing single classes and you can mix and match 30-minute and 60-minute classes The 10-20 class group pass
    • This option at $95 saves you $5 over purchasing single classes and you can also mix and match 30-minute and 60-minute classes. The 5-10 class group pass
  • If I purchase a Discount Bundle of Virtual Classes am I limited to one type of class?
    • No, you are free to mix and match any 30-minute or 60-minute class until your credit is used up.
  • Might my Discount Bundle of Virtual Classes expire on me before I can use them?
    • I build in a 6-month expiration for all bundles which is typically ample to take your classes. If you run out of time I’ll always extend your pass. My goal is to help you experience the physical and mental benefits of a consistent movement practice.

  • Do I have to be seen on video when I take class?
    • No,  you can keep your camera off. If I can see you, I do make a point of offering both general and specific cues and corrections in a safe environment with no judgment.
  • Do the recordings show all the participants?
    • No, the recordings I send to those who request only have presenter view so you’ll just see me demonstrating.
  • Must I have prior Pilates experience?
    • The classes are mixed level-beginners are always welcome.
  • What classes can you just sign up for 1 class at a time and not a whole series?
    • My Sunday Standing Strong Pilates and all my 30-minute class offerings can be purchased one at a time.  In the fall and spring, I offer a Tuesday morning hybrid (in-person and virtual) series that requires a purchase commitment for the whole series. The class builds incrementally each week on the previous class. Everyone automatically receives a recording with the hybrid class so if you miss it, you can take the class at your convenience, and if you took it live you can repeat it.
  • Any hints for navigating the online registration process?
    • Definitely, create an account with a password and always “log-in” when you register for classes.  That makes it easy to see your upcoming classes and view how much you have left in your account.
    • View the following video tutorials if you need a little extra help
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Lifting Weights and Osteoporosis

It’s easy to assume that someone frail won’t have the strength to lift weights. I ask you to remember that adage, “If you don’t use it, you lose it.”  This is true of your muscles and bones. Contrary to what you might think, lifting weights for weak bones is a good thing!

yes you should lift weights if you have osteoporosis

What are the Key Points?

It’s all about proper dosage (weight amount and reps) as well as proper alignment and breathing. Everyone, no matter your age, can benefit significantly from resistance training.

  • Research references strengthening your back muscles (spine extensors) to strengthen bone and prevent spinal fractures. (1)
  • Research also points to the effectiveness of squats for building hip bone mineral density. The key is to emphasize rapid initiation of the concentric portion of the squat.(1) This will build power.
  • This concept can be generalized to most strength training moves (think biceps strengthening-quick on the concentric (bending) portion and slow on the eccentric (lengthening) portion.

On a side note, I recommend wearing foot coverings when lifting weights (like tennis shoes). This will protect your feet should a weight slip out of your hands.

 

lifting weights safely with osteoporosisWhat are the Benefits of Weight Training?

Weight training, more than any other exercise, can help strengthen your muscles and bones, maintain and improve posture, hone your balance, reduce pain, and prevent osteoporosis-related falls and fractures.

And as you become stronger, you’ll notice the aches and pains associated with osteoporosis and osteoarthritis often begin to subside. My clients and patients often report that they feel considerably better and stronger over time, once they’ve added a few weights into their daily routine.

 

 

 

Why does Lifting Weights Work?

Bone mass decreases as we age, so lifting weights can help strengthen the bones and restore lost mass or help minimize loss. (2)  When the tendons of muscles pull on their attached bone, it stimulates bone to grow. You actually want your bones to weigh more because heavier bones are less subject to the brittleness and fractures associated with osteoporosis.

The other benefit with weight training is that the stronger your leg and hip muscles are, the more stable and steady you’ll be. If you do happen to trip, you might catch yourself with your hands.  Strong arm and core muscles can help decelerate your fall, mitigating injury to your knees or hips.

Those with osteoporosis should focus on exercises to strengthen the back, hips and wrists since, according to the Mayo Clinic, these are the areas most damaged by bone loss and at greatest risk for fracture.

 

How often should you weight train?

Resistance training should be done optimally two or three times per week. Each session should include exercises to strengthen the hips and legs, trunk and arm muscles, and each exercise should be performed at least eight to 10 times.

 

I teach a twice-weekly strength training class called “Superpowers”. It’s a 30-minute time-efficient strength training class using 2 sets of hand weights, one light and one heavier set based on your current fitness level. All levels are welcome and movements are carefully designed to be spine safe, bone safe and bone-building!

 

Join me every Monday at 9 am and Friday at 11:30 am Pacific Time on Zoom for Superpowers and level up your muscle and bone health.

Register here: https://bonesmartpilates.as.me/Superpowers

 

References

  1. Sinaki et al. Stronger Back Muscles Reduce Vertebral Fractures, Bone Vol. 30, No. 6 June 2002:836–841
  2. Mosti MP, Kaehler N, Stunes AK, Hoff J, Syversen U. Maximal strength training in postmenopausal women with osteoporosis or osteopenia. J Strength Cond Res. 2013 Oct;27(10):2879-86. doi: 10.1519/JSC.0b013e318280d4e2. PMID: 23287836.
  3. Zamoscinska M, Faber IR, BĂĽsch D. Do Older Adults With Reduced Bone Mineral Density Benefit From Strength Training? A Critically Appraised Topic. J Sport Rehabil. 2019 Dec 12;29(6):833-840. doi: 10.1123/jsr.2019-0170. PMID: 31835241.
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BoneSmart Pilates® Online Class Descriptions

Click here to sign up for classes.   

Virtual Class Schedule Change:

Starting Monday, May 16, 2022, we’re replacing our Monday Standing Strong Pilates class with two 30-minute choices.

Superpowers at 9 am PST and our NEW Restorative Pilates at 9:30 am PST. This gives you the option to do just one or both workouts.

 

 

 

 

Here’s a map of my virtual class offerings with brief descriptions so you know what to expect.   

Standing Strong Pilates

Research cites the importance of weight-bearing exercise to build both muscle and bone. About half of this class is done standing, emphasizing strength and balance. The second half includes bone and spine safe Matwork. Exercises are done on your back, side, belly, and all 4’s to maximize your strength in all body orientations.

 

What you’ll need: An inflatable core ball, a long resistance band, ½ tennis ball, and a myofascial release ball aka purple pickle.

 

 

 

 

Superpowers

Designed for the active ager, this 30-minute Strength Training class uses both hand weights and body weight. We’ll target upper and lower body strength with core and posture underscored. Everyone works at their own level to stay effective and safe.

What You’ll Need: 2 sets of weights (or cans/water bottles, Lighter weights are typically 1-3 lbs. Heavier would be roughly 5-10 lbs.

For optimal strength results, it’s suggested you take this strength class twice a week.

 

 

 

NEW Restorative Pilates

Incorporating standing and matwork, the focus of this class is on gentle strengthening exercises and movements that promote mobile flexible bodies. This 30 min flow class will leave you refreshed and ready to take on the day.

What You’ll Need: Pilates inflatable core ball and a long resistance band.

 

 

 

 

 

 

 

Active Aging Bootie Barre

Strong glutes are more than pure aesthetics. They help keep your back pain-free.

This 30 min. low impact class will Improve your hip, leg, glut, and core strength. (no ballet barre or dance background needed)

Build endurance to enjoy your daily activities with ease.

What You’ll Need: a chair, an inflatable core ball, and at times, a resistance band or loop. Bone safe, spine safe!

 

 

 

 

Foam Roller Release Class

The perfect antidote to prolonged sitting, tight muscles, and accumulated stress.

Focus: Knead out knots and promote a fluid, flexible body.

What You’ll Need: Foam roller 6 in diameter by 36 in long.  All exercises are bone safe. Calming low-intensity class.

 

 

 

 

 

HIIT – High-Intensity Interval Training

Burn fat and boost your strength and cardiovascular fitness with this fun Dance inspired 30-minute HIIT class. Modifications are given so you can work at your own pace.

Added perk, this class builds neural connections boosting your brainpower. We string together movements that challenge your memory and coordination.

What You’ll Need: Tennis shoes, a water bottle and a sense of fun.

 

 

 

 

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Not just for the hardcore exerciser, foam rolling is both self-care and self-repair.

Foam rolling is a form of self-massage that alleviates tightness and trigger points (aka muscle knots) by using your body’s weight against a foam roller. The benefits are many.

 

 

BENEFITS OF FOAM ROLLING:
  • Increases blood flow and elasticity of muscle tissue, joints, and fascia, the body’s connective tissue, which helps with mobility and overall well-being.
  • Reduces inflammation that occurs during the muscle repair process.
  • Helps injury prevention by maintaining muscle length and alleviating tension and tightness.
  • Releases tension promoting relaxation.
FOAM ROLLING PRO-TIP: 

Click to view the video. If you are new to the Aging Strong Pilates Facebook Community, you will have to join the group to see the video.

For all the moves, you’ll want to stop wherever it feels tight or tender. Breathe allowing the pressure and stillness to create a release. You’ll note the benefit immediately. When you experience that release, inhale, and then as you exhale, slowly roll your way to another tight spot and repeat.

DEMONSTRATIONS:

Want to see some demonstrations of key roller exercises? Watch the video on our Aging Strong Pilates private FB page where I demonstrate effective techniques to melt away your stress and your knots. You can also ask your questions there. I moderate daily.

 

HOW ELSE CAN YOU USE THE ROLLER?

The foam roller is not just for relieving knots and tension. It can also be used to increase the challenge to certain muscles and improve your postural stabilizers which are important for balance.

Imagine lying on your back with bent knees, the soles of your feet on a roller that’s perpendicular to your body.  Doing bridging this way increases the challenge to the muscles in the back of your legs because your feet are on an unstable surface that, without adequate hamstring firing, will roll away from you.

Here’s another scenario:

Lying vertically on the roller with your head to your buttocks supported by the roller- similar to the photo on top, knees bent, feet and fingertips on the floor.  Challenge your postural stabilizers by marching in place – lifting and lowering one bent knee. Notice how your balance systems kick into high gear to keep you from falling off the roller.

YOUTUBE FOR ROLLER AND MORE

My Youtube channel “BoneSmart Pilates” has many free videos that support your movement practice. Check out this one which includes 6 Great Foam Roller Exercises to Start Your Day!

 

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