Submitted by Penrose & Associates Physical Therapy
Many people have been told to do core exercises for their back and Pilates is often recommended by physicians. As an expert working with the 50+ community there are great things Pilates can do. It improves your posture, balance, core strength and hip strength. However, it is critical to work with a specialist who understands the poses to modify for aging spines and soft bone. The CDC reports that 43% of adults age 50+ have soft bone. It is safe to assume that almost half the people in a senior fitness class have softening of bone. You do not want to injure yourself while trying to do something healthy and helpful for your spine! It is very discouraging and frustrating to attempt to do something healthy like exercise and end up injured or in more pain. If that has been your experience then make sure you work with an expert in the 50+ community and that they take the time to really understand your body and what areas are moving well versus stiff and if you have soft bone (osteopenia or osteoporosis) and if you have arthritis and degenerative disc disease in the spine.
We are starting Pilates for the 50+ crowd at our clinic August 2023. Our Pilates class is perfect for someone who:
- Wants a stronger core to help the aging spine and manage low back pain
- Wants to maintain or improve their independence by improving mobility, strength, balance and posture
- Ensures they work with a specialist that will modify poses for spine arthritis
- Ensures they work with a specialist that will modify poses for soft bone
- Wants to be able to have more strength for traveling, picking up 20-40#, standing longer, walking longer, better hip strength and balance
- Specific mobility activities that get rid of the dreaded upper back “hump” posture
- You must be able to get up and down from the floor (if you can’t do this then starting with physical therapy would be better and work towards the core and leg strength necessary to get down and off the floor without irritating your knees or back – yes there are tips and tricks to that!)
- Want targeted exercises that improve bone density in the spine & hips
Pilates was originally started to provide a low-cost mat exercise class to help the aging community keep their strength and mobility and ultimately their independence. However, at the time Joseph Pilates did not know the forces that all the crunches, sit ups, and various poses placed on the soft bone and aging spines like we do now. We know considerably more about the different forces Pilates exercises place on the spine and hips. So, if you are thinking “I don’t want to do modified Pilates – I want the pure Pilates method” it might be worth understanding that Joseph Pilates didn’t have all the information we have now. It is great to have a background in pure or classical Pilates; and now you need to learn how to do it safely to avoid the compression forces on the spine and hip so you don’t create an unintended injury or pain.
Please contact our office for details regarding times and prices. We are only allowing 8 in a class at a time so that the instructor can give you great feedback and provide a better experience. This is more like “group personal training” then a class of 20+ people.
Penrose Physical Therapy is located at 1445 Galaxy Dr. NE Suite 301 Lacey, WA 98516 near Big 5 Sporting Goods. You can call or text 360-456-1444 or email info@penrosept.com for more information. The Penrose Physical Therapy website has free resources that can get you started as well.. We are happy to help you stay active and mobile!
