BONESMART: PILATES FOR OSTEOPOROSIS

Presenter: Teresa Maldonado Marchok, MPT, CPT

One out of every two women over the age of 50 has low bone density – either osteopenia or osteoporosis. With adults over the age of 65 representing the fastest growing population segment in the United States, every Pilates instructor needs to be trained in dealing with this critical group of clients. Position yourself as a skilled and knowledgeable instructor by acquiring the necessary tools to work safely and effectively with the clients who need Pilates the most.

Workshop Objectives:

  • Differentiate between Osteoporosis and Osteopenia
  • Understand Bone Density Scores and the Fracture Risk Calculator
  • Upgrade your knowledge with the latest exercise research
  • Receive recommendations to prevent falls and fractures
  • Learn how the foundational BoneSmart Pilates ABC’s
  • Learn how to apply the ABC’s as you construct a lesson
  • Learn about contraindicated movements and exercises
  • Study physical assessment methods
  • Learn Pilates based mat, standing and equipment exercise progressions for the fit osteoporotic. osetopenic client
  • Learn and be able to offer mat, standing and equipment exercise recommendations for the frail osteoporotic/ osteopenic client.

This workshop is approved by the PMA for 10 CECs.

There is nothing like the stretch-eze® to give you feedback while you do your Pilates work to build bone and reverse #osteoporosis.

This individual nylon lycra stretch band developed by dance/movement therapist Kimberly Dye, is used for resistance and stretch exercises. Wrap it around your shoulders and put in your feet. Feel snug, supported, and able to press into the resistance to create a cleaner access to the intrinsic core muscles with no build up of tension.

The benefits realized from using the Stretch-eze ® resistance band are:

  • supported and pain free exercise
  • increased ligament strength at the joints
  • increased overall body coordination

This video explores the opposite arm leg reach with the stretch-eze® to enhance connection in your body and provide sensory feedback.    You can purchase a stretch-eze® on my website!

On October 1 and 2, 2016, I will be presenting a workshop for Pilates Instructors at BASI Pilates.   This program is approved for 10 PMA CECs.    If you’d like to host this presentation in your studio for area Pilates Instructors, please contact me!

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waterboottleIt’s cold and flu season.    Are you worried about germs?   We are too!  At Pilates with Teresa we want you to experience an enjoyable session and not be concerned about the germs that might be left over from the last person!  We make sure to wipe down all equipment that you will touch with our plant based non toxic surface cleaner!

Wondering what we use as a cleaning solution?  We have done research and created a cleaning solution that smells wonderful and keeps surfaces clean and safe!

recipe for cleaning solutions

If you’ve been diagnosed with osteoporosis or osteopenia you’re probably searching for answers to guide you through the fog. My specialization is in exercise to promote bone health which is just one important spoke on the bone health wheel.  Of course there are several other spokes – and navigating those can be perplexing.

To get a clear picture and understand the other spokes of this wheel, I highly recommend the book  “The Whole-Body Approach To Osteoporosis” – which is written by Dr. Keith McCormick, a chiropractor who is both a former Olympian and a current triathlete.

Diagnosed with osteoporosis at age 45, he suffered twelve fragility fractures over the next five years. Unable to find a manual to inform him how to best cope with his condition, he took on the task of creating one himself.  Dr. McCormick’s goals in writing the book were to create a user-friendly manual to empower readers to take charge of their own bone health. The result is a comprehensive description of the whole-body wellness required for skeletal health, built on his many years of research.

With the diagnoses of osteoporosis exploding as our boomer population ages, control of this disease requires more than reflexive prescribing of osteoporosis medications and calcium supplements. Topics in the book include a clear description of what leads to osteoporosis, how to evaluate the severity of your osteoporosis, dietary and nutritional recommendations for good bone health, the importance of controlling inflammation, the importance of (and how to attain) a healthy digestive system, hormonal balance, environmental toxins, and the importance of exercise.

To make it easy to incorporate his suggestions into your busy life, Dr. McCormick created a line of quality nutritional supplements, Osteonaturals, which promote skeletal health.  I can’t speak personally to the supplements but I read a recent thread on an online osteoporosis discussion board that I frequent and there was strong positive sentiment for both Dr. McCormick’s character as well as the efficacy of his Osteonaturals supplement line.  Several people noted improved blood markers as a result of using his products.  You can learn more at www.osteonaturals.com and you can buy his book here.

In addition, if you would like to understand more about the science behind bone loss and supplementation, watch Dr. McCormick’s 3-part free online video series – beginning with Part 1 . His presentation style is professional and warm, drawing you in and helping you to make sense of all the science. It’s very clear that he has a handle on all this research and genuinely wants to help.

Dr. McCormick is still completing marathons.  In fact, he’ll be challenging Boston’s Heartbreak Hill next month.  That is one more testament to the value of his knowledge and products, not to mention his determination.

 

 

 

Article courtesy of  Dr. Susan E. Brown, PhD, a respected expert in bone health.

Hopping 100 times a day isn’t for everyone, but I make it part of my routine and have recommended it for years for those who are able. So imagine how enthusiastic I was that British researchers have “powered-up” simple hopping for remarkable hip-building benefits — and this was among seniors with the average age of 70.

While modest gains were noted by the standard bone density tests, special 3D bone strength mapping revealed remarkable gains:

These impressive results were obtained by 70-year-old men who would normally experience aging bone loss each year. The gains were from the impact with each hop delivering 2.7 to 3 times body weight ground resistance force (this indicates a significant enough hop to produce an impact of 2-3 times one’s body weight). While the study was done with men, I seen no reason why women would not achieve the same gains from brief single-legged daily hopping. Furthermore, I suspect one would obtain substantial benefits from one legged hopping even if they did not reach the high impact level used in this study.

Here’s their simple hopping program:

• Over the course of several weeks, participants worked up to 50 single-legged hops a day

• They hopped on the same leg each day

• As they gained strength, the hops became multidirectional (10 up and down vertical, 10 to the front, 10 back, 10 each to right and left sides)

• At the year’s end hip cortical mass and trabecular density had increase substantially in both legs with greatest gains accrued in the hopping leg.

Granted, these powered-up hops are not for everyone, but if you are feeling fit and decide to dial up your daily hopping routine, keep in mind these guidelines from the study:

• Warm up before each session

• Begin with very low hops and jump higher as you can over the weeks

• Start with just a few one-legged hops a day and work up to 5 sets of 10 hops at a time

• Resting between sets at least 15 seconds, walking in place a bit

• Hold a chair for balance if necessary

• As you get stronger make the hops multidirectional. This multi-directionality loads and strengthens different parts of the hip

• As you gain strength, hop as high and as fast as you can

Let me know your thoughts and your plan to keep hopping one way or another.

 

References:

Alison, Sarah. The influence the Hip-Hop of exercise on 3D distribution of cortical and a trabecular bone across the proximal femur: The Hip-Hop Study. ASBMR Abstract 1013, 2014 Annual Meeting, Houston, Tx Sept. 12, 2104.

Allison, Sarah. High impact exercise increased femoral neck bone mineral density in older men: A randomized unilateral intervention. Bone, 53 (2013):321-328.

 

Here is a list of all of the music used in the BoneSmart Pilates® DVD, and links where you can download it.

Some of it is free, some of it you will have to pay for.

 

The Free Ones:

Canon in D Major (Counter Series) – click here.

Beachfront Celebration (Bone Dance) – click here.

Prelude in C (Intro to Rise and Shine) – click here.

 

The Paid Ones:

 

Bright Future (Rise and Shine) – click here and choose the one on top that is 2:33 long.

Positive Struggles (Hip Blaster) – click here.

I had the recent pleasure of being interviewed by Dr. Susan Brown, via live video “Google Hangout”, about my BoneSmart Pilates® method.   Dr. Brown, located in upstate New York, is an expert in the field of natural remedies and proactive treatments for osteoporosis and she endorses the BoneSmart Pilates® DVD and Method.

View the Hangout Here or click on the image below

Click to learn more about Dr. Brown

 

The annual Pilates Method Alliance Conference in San Diego, Nov 12-15, is THE big Pilates event for instructors worldwide.

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I’ve had the honor of presenting workshops and classes at the conference over the last 4 years AND I get the opportunity to learn from luminaries in the field and share their jewels with my clients.  I also get to connect with friends and colleagues from all over the world…There was not a moment in the conference when I was not doing, feeling, breathing and even as you saw in the newsletter photo, “drinking” Pilates!

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This coming together of like minded professionals (over 900 attendees this year) rekindles the passion that drew me to Pilates in the first place.  Back in 1989, as a dancer with Martha Graham, I’d heard from other dancers about the benefits of this method. It was in an upper west side Manhattan apt. where I was first introduced to this rich body of work by first generation elder, Robert Fitzgerald.  After my first experience of leg circles on the reformer and swan over the arc on the edge of the cadillac, I was hooked!  I think Joseph Pilates would be proud of the longevity and direction his work has taken. 

For the second year in a row, I sold my BoneSmart Pilates® DVD in the Dyenamic Movement Products booth and helped the creator, Kimberly Dye, demonstrate her Stretch-eze and other sensory products. There’s nothing like witnessing the aha moments when people first try the roll up or teaser in this supportive fascia-like fabric.  Her product is the perfect compliment for your Pilates practice. We’ll be working on a special collaboration in 2015 and will keep you posted!

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Just a quick word about the PMA association itself.  All established professions have professional associations. In 2005, the PMA launched the only third party professional Pilates certification exam in the Pilates industry.  The PMA serves the public by validating that a Pilates teacher meets entry level standards for safety and competency. By establishing this professional credential, the PMA put into place one of the primary components required for any established profession.  The PMA also serves its constituents by elevating our profession to high standards, keeping us accountable and providing platforms for quality continuing education.

I am proud to be a PMA association member as well as a PMA certified Pilates teacher and look forward to next year’s conference in Colorado!

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Next week I head to the PMA Annual Meeting (in San Diego) for the 4th year in a row, 3 of them as a presenter.

This will be my first time teaching mat classes and I must say I’m feeling some trepidation at the prospect of instructing teachers of varying backgrounds. My hope is that people come with an open mind and heart, free of judgment or expectation.

Both my classes come at that post lunch, slump time so I hope to leave participants energized and inspired with maybe a new twist on familiar exercises or a cue that resonates for them.

There’s a lot I’m personally looking forward to experiencing and learning and enjoy the prospect of seeing fellow Pilatistas that I haven’t seen in awhile or that I primarily interact with online.  It’s always nice to see the face and feel the embrace of my fellow teachers as we support each other both virtually and in person!

More to come from the conference…!
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