Tag Archive for: osteoporosis prevention

Capital Gains for Your Bones: My D.C. Symposium Recap

I just returned from the International Osteoporosis Symposium in D.C., where healthcare providers from around the globe gathered to share the latest research and insights. One fun takeaway? Those of us who specialize in osteoporosis—whether in movement or medicine—are affectionately known as “Bone Heads”! I’m proud to add that to my growing list of quirky titles, right alongside being a “Graham Cracker”.  Yes, that’s what they call dancers who’ve performed with the Martha Graham Dance Company.

The conference kicked off with an energizing keynote by comedian Kay Frances. She had us laughing while delivering a powerful message: take care of yourself, stress less, and embrace life with humor. With wit and wisdom, she reminded us to stay positive, let go of what we can’t control, and not take ourselves too seriously. Her blend of comedy and insight was the perfect reminder that laughter truly is the best stress reliever.

I realize you “BoneSmarties” (yes, that’s what I call you) include people navigating accelerated bone loss as well as physical therapists, health professionals, and movement specialists working with this population. I do my best to address everyone here.

I cover a lot, so to make it easier for you, here are the presentations I highlight:

  • BoneFit™ Training
  • Long-Term Osteoporosis Management
  • Protein for Muscle and Bone Health
  • Trabecular Bone Score- why it’s important
  • The Skeleton as an Endocrine Organ (The Bone is Not Stone)
  • Year in Review
  • Integrating Exercise and Rehabilitation: Enhancing Patient Care

Scroll down to find the topics that interest you and skip those that don’t.

1) BoneFit™ All-Day Training


I recently completed BoneFit™ certification, an evidence-based approach developed in Canada that tailors movement for individuals with low bone density and osteoporosis. What does that mean for you? It means the guidance I provide is grounded in science and designed with safety in mind. You’re in good hands with someone BoneFit™ certified.    (Full disclosure: This is actually my third specialized osteoporosis training for physical therapists—I just wanted to stay current and continue refining my knowledge.)

Key points:

  • 50-70% of fragility fractures occur in people with osteopenia. That’s always a startling statistic for me. It’s a reminder that having osteopenia, (DXA T score between -1.0  to -2.5) doesn’t mean you won’t fracture.
  • A fragility fracture is a broken bone that happens from a low-impact event — something that wouldn’t normally cause a break in healthy bone. Examples are: Falling from a standing height, rolling over in bed, or sneezing or coughing hard (in severe cases)
  • We need to emphasize as movement professionals that our goal is to “prevent fractures” through strength training, balance training, and functional movement education, like hip hinging and the golfer’s lift.
  • As professionals, use verbiage like spine-friendly movement strategies rather than spine-safe, which sounds scary. Many people are already scared by this diagnosis, so we want to empower them to continue to move.
  • Our focus is on preventing the first fracture (or subsequent ones). For example, after a spine fracture, there’s a fivefold risk of having another fracture.
  • For balance training, standing on one leg like a stork is not enough (though it’s a good place to start). We need to mimic real-life situations where we navigate unexpected environmental obstacles and perturbations, such as tripping over a dog toy on the floor or accidentally getting bumped by someone in a crowded store, and be able to maintain our balance.

 

BoneFit™ Updated Movement Guidelines

(The key difference from prior guidelines is avoiding language that states you should “never” do something or that these movements are “contraindicated” because using that vocabulary can be scary and instill a fear of movement.)

Spine movements to Limit:

Repeated/sustained, weighted, end-range, rapid/forceful, or combined:

  • Flexion (crunches or sit-ups, Pilates rollover, yoga plow pose)
  • Rotation (forced twisting of the spine to end range)
  • Side Bending
  • Combinations of above

Hip:

  • Forced, end-range rotations like the yoga pigeon pose
  • Surgeon-dictated post-surgery limitations (need to clarify for how long)

 

Also covered in this BoneFit™ workshop were these two questions that I often hear regarding OsteoStrong and weighted vests.

  • Will OsteoStrong help my bones? The research was poorly done. Here’s a link from a Bones Lab scientist at the University of Waterloo that clarifies the lack of evidence for its efficacy.
  • Are Weighted Vests good for osteoporosis? According to the Bone Health and Osteoporosis Foundation, “The evidence for using a weighted vest to improve bone mineral density or prevent skeletal fractures in women and men is uncertain. Larger studies of older adults with low bone density or osteoporosis over a longer follow-up time are needed to determine whether weighted vest exercise will lead to beneficial outcomes.”

In addition, a weighted vest may not be safe for those who have had a spine fracture, spine surgery, have hyperkyphosis (excessive rounding of the upper back), or are at high risk of breaking a bone.

 

Onto the next presentation 

2) Long Term Osteoporosis Management

Dr. Michael McClung from the Oregon Osteoporosis Center gave an engaging and informative roadmap for long term treatment.  Key points he made include:

The objective of treatment is to reduce the risk of fracture. Drugs can be catabolic – reducing bone breakdown and resorption and Osteoanabolic drugs which increase bone formation and restore disordered bone microarchitecture. Like other chronic diseases, osteoporosis requires long-term management. There are no treatment “cures” for osteoporosis. Anabolic agents are used only for 1-2 years. The effects of all therapies, including bisphosphonates, dissipate when treatment is stopped.

The decision to start medications is when a patient is at high risk of fracture.

He lays out in very technical terms with lots of evidence, why osteoanabolic drugs should be the initial treatment for high fracture risk patients with osteoporosis.

Why?  Osteoanabolic drugs increase bone mineral density more and more quickly than the anti-reorptive drugs (like alendronate/fosomax)  Clinically they are seeing larger increases in bone mineral density if osteoanabolic drugs are give first vs second.  “If cost were not an issue, all patients with osteoporosis and high fracture risk would be candidates for an osteoanabolic agent as initial therapy to optimize bone mass and strength”.  That benefit can then be maintained with anti-resorptive drugs like bisphosphonates or Denosumab (aka Prolia)

As a reminder Anabolic drugs include Teriparatide (Forteo) and Abaloparatide (Tymlos)

Catabolic/Anti-Resportive drugs include Alendronate (Fosomax), Denosumab (Prolia) and Raloxifene (Evista). Zolendronate (Reclast) infusion is a bisphosphonate derivative used for osteoporosis and cancers that spread to bone.


Onto the next presentation

3) “Protein for Muscle and Bone Health”

(presented by Andrea Josse, Ph.D. from York University, Canada)

This presentation focused on how we prevent bone loss through nutrition, though they pointed out that nutrition and exercise go hand in hand.

In a nutshell, adults older than 65 need more protein than the current RDA. On average, adults 65+ are not obtaining adequate amounts of calcium and vitamin D.

Key Takeaways:

  • Bone and muscle are dynamic tissues that turn over at different rates throughout our lifespan. Nutrition and exercise play key roles in their growth.
  • Older adult females are at greater risk for protein and nutrient deficiency (Calcium and vitamin D). It’s recommended that you get your calcium primarily from your diet.

 

 

  • Protein is beneficial for muscle and bone health across our lifespan. Particularly for the prevention of osteoporosis and sarcopenia (age-related muscle loss). Evidence-based recommendations indicate:
  • Older people should consume an average daily intake of 1.2 g/kg/d
  • If they have a chronic disease (such as osteoporosis) – 1.5 g/kg/d

I look at this and my eyes cross since I work in pounds, not kg. How do we apply this to our pound system?

As an example of how to do this, I calculated the protein needs for “Sara,” a 69-year-old with osteoporosis who weighs 140 lbs. You can use this as a template and just plug in your weight to individualize it for you.

✅ Protein needs for Sara, a 140 lb female with osteoporosis at 1.5 g/kg/day

  1. Convert pounds to kilograms:
  • 140 lbs ÷ 2.2 = 63.6 kg
  1. Multiply by 1.5 g/kg:
  • 63.6 kg × 1.5 g = 95.4 g protein/day

🔹 So her target = about 95 grams of protein per day.

🍽️ Sample Menus to Reach ~95g Protein

You want to spread intake across 3 meals and 1–2 snacks, aiming for 20–30 grams per meal to optimize muscle protein synthesis.

🌞 Breakfast

  • 3 eggs (18g)
  • 1 slice whole grain toast with 2 tablespoons cottage cheese (5g)
  • ½ cup Greek yogurt (plain, 2%) (10g)
  • Breakfast total: 33g

🥗 Lunch

  • 4 oz grilled salmon (28g)
  • 1 cup cooked farro (6g)
  • Mixed greens salad with pumpkin seeds (2 tbsp = 5g) and olive oil
  • Lunch total: 39g

🍲 Dinner

  • ½ cup cooked lentils (9g)
  • ½ cup cooked quinoa (4g)
  • Steamed broccoli (1 cup = 4g)
  • Sprinkle 1 oz feta cheese (4g) over veggies
  • Dinner total: 21g

🥤 Optional Snacks (Choose one or two)

  • Protein shake (1 scoop whey protein powder = ~20g)
  • 1 oz almonds = 6g
  • 1 boiled egg = 6g
  • ½ cup edamame = 8g

And the next presentation

4) Trabecular Bone Score (TBS): How it can help you

Presented by Didier Hans, PhD, Switzerland

This relatively new technology complements bone density (DXA) exams (which measure the quantity of bone) and gives you information about the “quality” of your bone. It could help with clinical decision-making, like whether to start prescription meds.

Let’s look at three examples.

“Susan” has a DXA T score in the osteopenia range, and the doctor wants to put her on meds.  The trabecular bone score would give them further insight into the microarchitecture of the bone, helping to understand the quality and strength of the bone. If it’s good, and her other fracture risks are not of concern, Susan would be better informed to make a decision about starting meds or not.

“Rachel” is actually a friend of mine with osteoporosis. She was diagnosed in her 20s, was a dancer, thin, had a delayed menstrual cycle, and many other factors that put her at risk for OP.  With the proper education, strength training, balance, impact, functional training, dietary supplementation combined with an excellent trabecular bone score, she’s been able to approach this naturally and over 2 decades later, has never fractured.

“Monica” is 71 and has many risk factors for fracture, including being thin with poor balance and having a mother with a hip fracture.  Her DXA T score puts her in the osteopenia range, so she thinks she’s ok. Having a trabecular bone score that is poor could help her see that pharmacological intervention might be the right choice, along with proper nutrition and exercise to help prevent that first fracture.

You might ask, “How do you do a TBS test?”

Good question! A TBS test (Trabecular Bone Score) isn’t a separate scan — it’s an analysis done using images from a DXA scan (the standard bone density scan).

Here’s how someone would get a TBS test:

  1. Get a DXA scan: First, you need a regular DXA scan (usually of the lower spine and hip), which measures bone density (gives you the T-score).
  2. Request a TBS analysis: Not all DXA machines or clinics automatically do TBS. You or your doctor would need to ask if the machine has TBS software and specifically request that your DXA images be analyzed for TBS.
  3. Interpret the results: The TBS gives extra info about the quality of the bone’s internal structure (microarchitecture), not just the density. So even if your T-score is “okay,” a low TBS could still mean your bones are fragile.

Tip: If your doctor doesn’t mention TBS, it’s worth bringing it up, especially if you have risk factors like fractures with only mild trauma or borderline bone density.

I spoke with the reps at the conference. For those who live in northern CA, Stanford is in the process of securing this before the end of 2025. Sinomed in San Francisco currently has it. For those living elsewhere, click here to locate a TBS facility near you.

 

next presentation I’m sharing

5) The Skeleton as an Endocrine Organ

I found this fascinating, and it was very techie, but the main points are that:

  • Bone is not Stone. It’s metabolically alive, remodeling all the time.
  • Bone and muscles have cross-talk with each other through hormones secreted by bone.
  • The interrelationship between bone and muscle is under hormonal control in a two-way street. This brings a whole new face to the parallel development of osteoporosis and sarcopenia (age-related muscle loss) with age.

And the next presentation

6) Year in Review

Dr Lewiecki of New Mexico shared many interesting developments.  Here are just a few.

  • Trabecular Bone Score (TBS) is useful to understand fracture risk. The Frax (fracture risk calculator) now has a place to enter your TBS score to better understand your true fracture risk.
  • Medical Coverage of Telehealth is scheduled to expire 03/31/2025. Extended through 09/30/2025 with temporary government funding bill. After that…?
  • Mitigating bone loss for astronauts. Long duration space flights are associated with high bone turnover. An advanced resistive exercise device (ARED) does not totally prevent bone loss. However, ARED in combination with bisphosphonates is more effective.
  • Path of treatment (BMD = bone mineral density from a DEXA scan)

 

  • Here’s a slide of interesting recommended articles

 

 

And the final presentation

7) Integrating Exercise and Rehabilitation: Enhancing Patient Care

This well-crafted, evidence-based presentation by Rebecca Rotstein, NCPT, and Kavita Patel, DPT, approached this subject through the lens of the doctor or health care practitioner. They encouraged practitioners to promote frequent movement and joyful activities. We are reminded to use our words wisely, minimizing terms like “don’t” or “never.”

A movement-based approach for those with compromised bone density should include multiple factors: resistance, balance, functional training, impact, posture, and spine-safe movements in daily activities.

Interprofessional collaboration in bone health was highlighted to improve outcomes. This collaboration encompasses Medical, Physical Therapy, Exercise/Physical Activity, Nutrition, and Pharmacology. Talking with each other as a team is optimal for patient success.

The presenters encouraged doctors to refer their patients for spine-friendly exercise; however, not all physical therapists or movement professionals are knowledgeable about the latest osteoporosis guidelines. The presenters provided sample questions to assist medical professionals in finding a reputable physical therapist or exercise professional who is current with movement-based guidelines. A few sample questions included: “Have you completed advanced training in osteoporosis?”  “Do you know what motions and exercises to avoid and when?” “Are you aware of key elements and exercises to include?”  “Do you work with any bone health associations?”

 

FINAL REFLECTIONS

 

Attending the International Osteoporosis Symposium left me both inspired and energized. The breadth of information—from cutting-edge medical interventions and pharmacological advances to the vital role of targeted movement—reinforced how multifaceted and hopeful osteoporosis care has become. As a teacher and physical therapist, I’m grateful to be at the intersection of science and movement, translating research into practical strategies that help people thrive.

I return to my work with renewed clarity and commitment, knowing that when we blend evidence-based medicine with empowering movement, we not only build stronger bones—we support a life of confidence, vitality, and resilience at every age.

 

 

 

 

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Invite Joy into Exercise

Exercise can feel like drudgery when you frame it as something you “have to do” rather than something you “get to do.”

As a movement educator and motivator, I’m always searching for ways to infuse joy into the classes I teach. Why? Because it makes it fun. If movement isn’t fun, why do it?  It should feel good and help change your outlook in some way.

The way I teach is informed by science and research. I’m particularly influenced by the research findings of Kelly McGonigal, a health psychologist and author of “The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage.”

Across cultures and ages, there are specific movements that both express and elicit joy. Think about hitting a goal, winning a race, or accomplishing something important to you. The universal physical sign for joy is arms thrown overhead in the air. This is seen with young and old, internationally, and even with blind people who’ve never visually seen that movement. It’s a universal physical manifestation of an emotion.

 

 

 

If we listen to music in a group, we might notice people swaying their arms overhead, often in unison, expressing joy and connection.

The feelings you derive from a class can have lasting positive effects. For instance, if you felt strong and capable during certain exercises when you encounter a challenge later in the day, you are already armed with the sense that you are strong enough to handle it. You’ve altered your outlook even outside of class. That’s a powerful way to use movement to foster a positive mental state.

 

Celebrate what you CAN Do!

Sometimes we become so focused on our limitations that we forget to celebrate what we CAN do! Maybe it’s just moving to your favorite music in a way that makes you smile. That’s an absolutely legitimate form of exercise, and you should incorporate whatever kind of movement brings you joy. Movement in any form should be viewed as a gift to celebrate.

Try these Incentives

Use one of these three ideas to feel good during movement: music, nature, and/or people.

Add some motivating music. According to McGonigal, music is a “powerful evoker of joy” and can help release endorphins and dopamine. Endorphins and dopamine are both chemicals in your body that make you happy, but they function in different ways. Endorphins relieve pain naturally. When they attach to your brain’s reward centers (opiate receptors), dopamine (a mood-boosting neurotransmitter) is then released. For example, endorphins will naturally help soothe a runner’s achy muscles.

 

 

“Green Exercise”, working out in nature has an immediate effect on mood and can help people feel calmer and happier, improving mental health.

 

 

 

 

Moving Together
As Barbara Streisand so eloquently sang, “People, people who need people, are the luckiest people in the world.”   As a former professional dancer, I felt firsthand the power I experienced dancing, moving, and even breathing as one in a group. The sensations and emotions you experience, whether they be strength, joy, or discovery, are amplified tenfold in a group setting.

 

 

I’ll never forget my first time back teaching in-person group classes toward the end of the pandemic. One of the participants came up to me with tears in her eyes after class. She shared how deeply moved she was by being able to exercise in connection with others again, breathing, laughing, and moving together. This revelation both surprised and touched her.

Track Progress In a Novel Way

Give your trackers a break for a bit. Maybe be a little less data-driven; find a word that best describes how you feel after a workout. Track that instead to support a mindset of joy.

During one of my recent Signature BoneSmart Pilates® Standing Strong classes that I teach, I asked the participants to note how they felt before class with just one word. Some of their words included: “discombobulated, vulnerable, stiff, tired, flustered, and exhausted.”

After an hour of moving together with beautiful music and supportive cues, they each shared a word describing how they felt. These descriptions included solid, confident, invigorated, hopeful, and free. The evolution that occurred with each individual is a testament to the transformative power of movement to elicit joy and optimism.

In Conclusion
The process of moving (even over Zoom) with a joyful mindset and perhaps some motivating music can be transformative and set you up to have a fantastic day!

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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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Aging with Grace!

We are bombarded through media, with anti-aging approaches like botox, plastic surgery, facial creams, and expensive supplements.  I personally think the concept of anti-aging is BS.  We are all aging every day.  If you actually stop aging, you are …dead.   I prefer to age, embracing every wrinkle as a testament to the privilege of still being here and with it, hopefully, some added wisdom on top.  Now how we age is a choice.  Everyone makes the choices that feel right for them but I want to share with you an additional approach you can add, that works from the “inside out”.

MOVEMENT HELPS

Did you know that Pilates can make you look and feel younger?  This is all without expensive creams, needles, or surgery.  The only side effects? Improved flexibility, balance, strength, and posture! Exercise also improves your skin and complexion. By increasing blood flow, exercise helps nourish skin cells and keep them vital. We lose about 1% of our leg strength and about ½ a percent of our bone density yearly after we hit 50.  Pilates slows down the muscle and bone loss that occurs with aging.

3 WAYS TO CONNECT and AGE STRONG

Do you prefer to be guided in your movement practice with skill and a keen eye toward the active ager?

The local Aging Strong Pilates® class that I teach in Los Altos, CA,  my DVD series AGING STRONG Pilates® and my Zoom Virtual Classes all focus on those areas at risk of decline as we age. Those areas include the hips and legs (to keep us strong, mobile, and doing what we love), the spine (to prevent slouching/hyperkyphosis), and balance (to prevent falls).

TIPS TO FINDING A TRAINED PILATES TEACHER

If you want to find a Pilates teacher local to you, search for one that is certified through the Pilates Method Alliance  (is an NCPT-Nationally Certified Pilates Teacher) and who has the skills to customize a program to your abilities. If you have certain challenges like osteopenia, osteoporosis, herniated discs, stenosis, joint replacements (the list goes on) your instructor should be aware of the movement contraindications for each diagnosis and be able to create a program that keeps you challenged yet safe.

CONSISTENCY IS KEY

Remember- 1x a week is helpful but consistency is key in the Aging Strong formula. Improvement is dose-responsive. The more classes you take, the stronger, more balanced, and agile you’ll be. If you can’t get to more than one class, make sure your instructor gives you an individualized home exercise program designed specifically for you. (and try my DVDs if you haven’t already)

I believe in interspersing Pilates with the other movement activities in your life that bring you joy. For example,  I love dancing, hiking, and walking my dog Chip.

Please share in the comments section below, what movement activities raise your spirits and your core temperature!

 

 

 

Written by Teresa Maldonado Marchok, Licensed PT and NCPT (Nationally Certified Pilates Teacher

Creator of the BoneSmart Pilates® Method and acclaimed DVD series

Pilates Studio owner since 1998 melding PT and Pilates in her Mountain View, CA private practice.

Ambassador for American Bone Health

Learn more at www.BoneSmartPilates.com

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Booking Virtual Classes 101

Have you found navigating my online booking system challenging?
I created these short video tutorials to make everything easy peasy, crystal clear!
  1. First view the “Overview for All” before clicking the video for the category of class that interests you.
  2. Bookmark my scheduling home page BoneSmartPilates.as.me for easy access
  3. If you prefer using mobile devices, download the free app “Acuity Scheduling Client” from the App store. My sisters find it easy to navigate.
  4. Always Log In whenever you’re on the site. If  you haven’t created an account you can Create an Account Here

 

 

 

 

 

 

 

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Ottoman Pilates

Have you ever contemplated getting studio Pilates equipment for your home workouts?

What if I told you that you may already own something that lends itself wonderfully to Pilates work? This month I’ll share with you a Pilates workout that I designed to be performed on…an Ottoman!

Perhaps you don’t have the money or inclination to purchase big Pilates equipment for home use. Well I’ve discovered to my delight that my padded ottoman is the perfect surface for so many Pilates exercises. Here’s a way to do some Aging Strong Pilates® in the comfort of your home and notch up the level.

The video below is my personal quick and dirty ~15 min workout that I do in my bedroom before or after a shower about 2-3x a week. I do it in my underwear for maximum skin to leather traction so I have good grip and don’t slide. Some of the exercises are extremely challenging so proceed with caution. They are safe but difficult, so listen to your body and proceed at a level and pace that matches where you are today.

At the end of this blog post I’ve included a full written list of the exercises so you can print it and repeat on your own with your choice of music.

Note: Your ottoman should not be on wheels or have a base that swivels.

My ottoman has a slope to it. Depending on the direction your lying on it, the slope can make a particular exercise easier or harder. If your ottoman is sloped, try and drape yourself on it in the same angle I do in the video. I demonstrate the exercises at the angle that facilitates each movement.

For example, for the beginning chest lift core series I’m positioned on my back with my buttocks on the low edge and the lower tips of my shoulder blades at the top of the slope. This is the easier orientation but you’ll see quickly that it is by no means “easy”. If your ottoman is level, that’s fine as long as it has nice padded edges so it doesn’t dig into you. If you choose not to do it in your underwear then add a shelf liner to the surface so you don’t slide.

This workout includes all ranges of motion, Flexion (just from Extension (back bending) to Neutral (straight line) so it’s safe for conditions where flexion is contraindicated) Rotation, Side Bending, and Extension. I incorporate wonderful stretches after working the muscles in all these planes of motion.

I have to admit this is one of my favorite routines. It’s a Bad A_ _ Core workout that energizes me and makes we feel worked in a short amount of time!

The planks are extremely challenging but if you have stiff feet or bunions that make it difficult to curl your toes under for planks on the floor, having your feet elevated makes that part actually easier since you don’t have to tuck your toes under. Remember, the more leg you have on the ottoman, the easier it will be, so position yourself wisely.

 

The two sections that I do face down (opposite arm and leg reach, swimming and swan) are great for strengthening the muscles that strengthen the hips and support good posture. Firing those upper back muscles has the added benefit of stimulating bone growth in the spine.

 

Here’s a full list of the exercises so you can repeat them on your own with your favorite music. Note that as you see in the video – you don’t have to do a lot of repetitions to make it count. If you want to get feedback from me on your technique, purchase a 30 minute online Skype session and I’ll ensure you’re moving safely and effectively!

Go slowly. Be Precise. Breathe. Have fun!

Ottoman Pilates Exercise List

On your Back (face up)

  • Big X Stretch
  • Chest Lift Series
    • Center
    • Oblique twisting toward the lifted tabletop leg
    • Advanced: knees lift, lift, lower, lower, alternating lead leg
  • Finish with Big X Stretch to lengthen the abdominals

On Your Belly

  • Opposite Arm leg reach (ottoman under pelvis and belly)
  • Swimming
  • Final extension hands interlaced reaching toward feet-rotating head as you breathe w/ease
  • Child’s pose/Rest position (knees open wide if you have osteoporosis or herniated discs)

Side Lying

  • Leg lifts (bottom foot on floor, top leg lifts and lowers) Waist positioned at middle of ottoman
  • Side Kick top leg, keep hips stacked vertically.    Shift body so hips at middle of ottoman
  • Hover body parallel to floor and hold (head in line with spine)
  • Top leg lifts and lowers
  • Side-Lying Stretch (shift yourself so it’s comfortable for you, grab top wrist with bottom hand)

Repeat above on the other side

Face Down

  • Planks (first with lower thigh and shin on ottoman) Hold position
  • Add pushups if desired
  • Walk further out so less leg on the ottoman-increased challenge
  • Side Plank (one on each side-move slowly and hold/breathe)

Face Down

  • Swan (begin with breasts/chest hanging over the front edge, hands on the floor, feet on floor against base of the wall) Activate core and legs then Inhale as  you rise, Exhale as you lower
  • Child pose/rest position

 

 

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Dance for All

Imagine a studio in 2004 at the El Camino YMCA filled with tiny dancers wiggling joyously as their hair bounces wildly to the beat of the music. With smiles beaming on their six-year-old faces, they giggle while holding hands and twirling in circles. To the side is another beautiful, highly active child. This child is different. She has yet to learn how to talk, loud sounds make her prone to outbursts, and rather than controlled little arms, they often flail, accidentally hitting some of the other children. Integrating this precious child is a challenge, for in the eyes of the others, she is not like them. But as the weeks progress, the children begin to see her as one of their own, one to protect and love. The child’s mom looked on and wished all children like hers could have an experience like this—an experience where they feel cared for, accepted, and free. Oh, the beauty of childhood innocence when looking beyond the visual and embracing not just the person, but the soul.

Today there is a space where young and old alike gather to experience the same joy of movement to music with no judgment, no criticism, and no fear. All levels learn at their own pace and are given the freedom to express themselves with no preconceived idea for perfection. This all-inclusive setting has parents dancing with their child with special needs alongside those labeled “normal.” All feel welcomed, included, and safe. This is pure magic—this is Dance for All.

In 2014, Teresa Maldonado Marchok and Mercy Forde, both fitness instructors, teamed up to create this delightful program. As fitness enthusiasts, they know firsthand how important physical activity is for everybody, no matter what age. As mothers to special needs children, they found it difficult to find classes for their children that were not separate from the community because of their challenges. Their children, just like all children, brimming with equal capability. All they needed was an opportunity to participate. And so, Dance for All was born.

The dance class is run similar to other fitness classes, with Teresa and Mercy demonstrating and instructing a variety of movements and techniques that develop and improve core strength, flexibility, and balance. Students not only learn current dance moves in rhythm with the latest music, but there’s also Pilates mat work, and a closing meditation that allows all to center themselves before leaving the studio. Participants are not only welcome but encouraged to interpret the moves as the music flows. Though they might not all be synchronized, they are all united in spirit and fun.

The program’s mission is “Connecting the Community through Movement,” and this inclusive class allows the unique twofold beauty of the program to shine. First, Dance for All gives the special needs participant the tools to conduct themselves in a movement class, thus enabling integration into other classes as well as a sense of belonging to society as a whole. Second, the class creates a fun environment for the typical fitness participant to learn more about and interact with this precious sub-set. Despite initial perceived differences in thought process and language, the typical student begins to see that each member of the class has dreams and desires, just like anyone.

Dance for All is celebrating its fifth anniversary. What started as a dream has morphed into a beautiful weekly event and a studio packed with participants. Whether dancers come alone or with their children, the feedback has been overwhelmingly positive.

Margie Pfister, who attends class with her adult daughter Ellen, summed up their experience, which many can relate to.   “Amidst the ups and downs of our days, Dance for All has been a positive welcoming spot from the moment we entered the class and are greeted by name.

Through the warm-ups, dance, and cool-down, my daughter and I are inspired to be our best as we encourage others to do as well. With the positive music, and Teresa’s and Mercy’s kind encouragement, we not only feel a sense of belonging, but our posture has improved in our daily activities. By the end of class, we feel a sense of accomplishment, have met new friends, and this world feels like a better place, and we feel better in it.”


As for that bright-eyed child in that dance class so long ago, she is Teresa’s twenty-year-old daughter, Katelyn, and I was privileged to be her dance teacher. Today, she takes all kinds of classes at the YMCA and is a joy to watch as her face still beams while dancing. How fortunate is our community to embrace such a program where students come together as equals and friends. Just as Margie said, this experience makes the world feel like a better place, and all feel better in it.

 

If you want to participate in a joyful experience, come check out Dance for All every Saturday from 1:00-2:00 pm. Since the pandemic, class has been mostly on Zoom, but we’re gradually reintroducing in-person classes at the El Camino YMCA/ 2400 Grant Road, Mt. View.   Contact teresa@pilateswithteresa.com to be added to our mailing list and to confirm if we’re on zoom or in person the Saturday you want to join in.

Dance for All – Ages 8-88 gather in the multipurpose room and unite to elevate awareness, promote community acceptance, and just have fun.

 

 

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Written by Jackie Madden Haugh

Critically acclaimed published author, former columnist for The Los Altos Town Crier,  realtor, dance instructor, devoted mom and grandma…and a dear friend.

 

 

 

 

 

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Written by Jackie Madden Haugh

 

Critically acclaimed published author, former columnist for

The Los Altos Town Crier, realtor, dance instructor, devoted mom and grandma…and a dear friend.

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Confessions of a rib flarer!

We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.

With mindfulness and an awareness of this tendency, I can better control this common error and so can you!

The secret is, no surprise, “connection”.  I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis.  Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.
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Island Hip Kitchen Counter Workout

Cultivate your strength and balance in under 3 minutes with this new fun and challenging standing kitchen counter series.  Try it first without the resistance band, and when comfortable, add the resistance loop for greater challenge.  Safe for those with back issues and osteoporosis. If you don’t have a loop, tie a resistance band around your thighs.

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The Magic of Trekking Poles

Having a husband and son who are hard core hikers,  I’ve  had to figure out how to keep up. With much encouragement  (and trepidation on my part) I made it up Yosemite National Park’s iconic Half Dome for the first time just 4 years ago.  Since that extremely challenging hike which literally wiped me out, I’ve discovered the magic of trekking poles and it’s made subsequent hikes so much easier!

What are some of the advantages of trekking poles?
  • Stability and balance-you’ve just added 2 more points of contact on the ground in addition to your 2 feet.
  • Power-as you pull yourself forward with your upper body, it creates more power and force to propel you
  • Integrated workout– you find you’ll use your upper body, core and hips in an integrated full body work out as you propel yourself forward in space.
  • Strengthening myofascial connections-For those interested in fascia, the connections of the posterior oblique fascial sling are magnified as you engage your latissimus dorsi on one side simultaneously with the gluteal muscle on the opposite side of your body. As the right arm extends back-you fire that right latissimus muscle, at the same time you are extending your opposite hip (left) gluteal muscle. They work in tandem in a powerful way to propel you forward.
  • Aesthetics-you look sporty!
When I ascend a steep hill, I’m working both my upper body and my hips and legs. The extra support from the poles and recruitment of my upper body almost feels like someone is offering me a boost from behind. It’s a tremendous help.
When I descend, the poles take some of the weight off my joints helping relieve possible overuse and stress to my knees.
Since incorporating trekking poles into my hikes, I feel more powerful, have better endurance and feel more stability with the enhanced balanced provided by additional points of contact with the poles to the ground.  I’m more sure of my footing as I’m able to test the terrain with my forward pole.
The mechanics of walking with the poles is simple but requires awareness and practice.  As you step forward with your right heel simultaneously the left pole touches done in front and vice versa.

Try this now with me.  As you step forward with the right heel, your upper body is rotated toward the front (right) leg-left pole on the ground in front.  Then your left lats fire as you pull back w/your left arm, rotating your upper body to the left as you shift your weight onto your rt leg and your left leg swings forward.

The kinetic chain continues with firing of the opposite right gluteal muscle in a diagonal pattern.  This is the myofascial posterior oblique line of connective tissue in action, firing in a coordinated fashion to promote healthy gait.

Recently my husband and son hiked to the bottom of the Grand Canyon and back up in 1 day.  Though I had no desire to put myself through that, I joined my daughter and the rest of our friends for some challenging hikes offering breathtaking vistas and with every facilitated step I was grateful to have the poles ease impact on my joints during the descent and have the poles assist me to power my ascent.

The collapsible poles that I own provide absorption of forces, increased power to propel myself, and more stability and balance to reduce the risk of falls.  Poles come at set heights and adjustable heights.  If you’re buying ones at a set height- make sure your forearm is parallel with the ground when you’re holding them (elbow at a 90 degree angle).  If you want to share your poles, it’s better to buy adjustable poles where you can vary the height.

For me, the features most important were collapsibility (to 24 inches) and weight. I wanted to be able to tuck them in a backpack or hang them from a carabiner on my fanny pack and wanted them to be very lightweight.  I have no ties with any trekking pole company. I just wanted to share my experience in the hopes that it might inspire others to get moving more and enjoy the amazing beauty we have at our fingertips.

Stay tuned for my next blog post and video where I’ll share helpful stretches and warmups for hiking using the trekking poles.
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