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Special Extended Class



(includes some Somatics & Stretch Therapy)



When:  Saturday, November 19

Time:  9:00 - 11:00 a.m.

Where:  Zoom LIVESTREAM only

(link to be sent out a couple days prior to the class)

Cost:  $40


Here is the cool thing!  You will receive a recording of the class that will be available for 10 days.  You do not need to attend the LIVESTREAM class in order to receive the class can still register and receive the recording only.  






Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn't keep up with the loss of old bone.  According to the Cleveland Clinic, after age 50, one in two women and one in four men will have an osteoporosis-related fracture in their lifetimes. Another 30% have low bone density that puts them at risk of developing osteoporosis, called osteopenia.

Osteoporosis translates to having a weakened skeletal structure and unfortunately means increased risk for fractures through falls, or even through mild stresses such as bending over or coughing.  The term osteoporosis comes from the Latin words for “porous bones.” As mentioned, your bones are made of living, growing tissue. The inside of healthy bone looks like a sponge.  An outer shell of dense bone wraps around the spongy bone. 


When osteoporosis occurs, the "holes" in the "sponge" grow larger and more numerous, which weakens the inside of the bone.  The spine and hips are particularly at risk, as are wrists. 


For people with osteoporosis, twisting or rounding the spine is contraindicated (to be avoided).  As many traditional Pilates exercises involve spinal flexion (rounding) and twisting, these would not be suitable for folks with low bone density.


However, and here is the good news, there are many lifestyle changes one can fold into their life to counteract the effects of Osteoporosis.  Balance and building up bone density are key.  Equipped with a few guidelines, people with osteopenia/porosis can benefit greatly from a Pilates/Stretch Therapy/Somatics program.


And so here we are....our special extended class will be dedicated to Osteopenia/porosis safe Pilates exercises which also includes a bit of Stretch Therapy and Somatics.    



This class has a two part focus


1. Reducing the risk of fractures by reducing the risk of falling.  This entails a program that includes core strengthening exercises with an emphasis on back extension, balance exercises, stretches, and brain-to-muscle re-education through Somatics, all performed in an osteopenia/porosis-friendly way, which means primarily done in neutral and with no loaded flexion.  Many of you may have noticed that we have already made the shift to support this in our Mat classes.  In this class, you will be moving and doing the exercises, though we will take the extra time to explain the proper form for the exercises for osteopenia/porosis.


2.  Preventing further bone loss and/or increasing bone density through weight-bearing exercises. 


Props that will be helpful for you:


- lightweight dumbbells (or cans of soup!) and/or resistance bands 

- small towel

- strap/belt/rope the length of a belt or longer

- chair

- small cushion or pillow for your head



You can find plenty of resources online for purchasing lightweight dumbbells and resistance bands (also knows as therabands or dynabands).  Here are a couple links:




Resistance bands:




You may want to check with our local merchants like Fitness Gear downtown.   



Maintaining the ability to balance in conjunction with joint mobility, and muscle/bone strengthening are all key to preventing unhealthy/risky daily movement patterns and reducing the risk of falls and stress fractures.  There are, of course, other very useful ways to manage osteopenia/porosis, ie, a solid walking program, weighted vests, dietary, and for some, medication.  The bottom line is:  balance and strength are essential in reducing the risk of falls; having the knowledge of and applying skeleton-friendly ways of moving your body will assist in avoiding stress fractures; and adding stress to the muscles in appropriate ways which adds stress to the bones can assist in bone growth.


Join us for this bone supporting, bone building, proactive class!  

We've got this!


yours in strength, flexibility and ease, M&G



M&G 💗

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