Pilates for Osteoporosis
Hello, my name is Stephanie Bain
I am a certified Pilates teacher with over 20 years of experience in teaching Pilates with a lot of additional training in osteoporosis – focused Pilates.
This informative website is relevant to all topics related to bone health. My strong interest has developed from my own experience in having been initially diagnosed with this condition in 2007. I am fit and healthy and strong. Teaching and practicing Pilates has certainly helped me to maintain my bone density since then and it is now 2025.
I am on a mission to show that it is possible for you to manage and maintain and improve bone health and live an active fit and healthy quality of life!
I believe that to strengthen our bones and protect our bone density it makes sense to adopt a holistic approach encompassing appropriate functional exercise, nutrition, safe sunlight and adequate sleep.
In our group mat classes and in my private 1: 1 session you will learn exercises to strengthen your muscles and joints to support your spine and posture. It’s essential that you learn to move safely for example when picking up your shopping bags, your grandchild, feeding your dog or cat, gardening etc. It’s also important that you become aware of moves and exercises that are not helpful and, in some cases, contraindicated for your condition.
Vibration Therapy for Bones
Bone Building using the Marodyne LiV (Low intensity Vibration) Whole body vibration was originally used as a means to build bone density for astronauts as they lose bone in space quite rapidly floating about in space. The vibration plate like weight bearing activities enables muscles and bones to work against gravity. Recently though, it has… Read more
Strength Training, Bone Health and the LIFTMOR Study
Strength training is one of the most effective ways to Preserve and improve muscle mass Improve bone density Boost Metabolism Protect and support joints Enhance mental health Improve posture, balance and mobility The LIFTMOR study short for Lifting, Intervention for Training Muscle and Osteoporosis Rehabilitation is one of the most influential pieces of research carried… Read more
Guide to Bone medications
My purpose in writing this blog is purely to clarify the various medications on offer based on the information published in the journals ‘Osteoporosis news’ by The Royal Osteoporosis Society. Please note I do not offer any personal opinion with regards to endorsing nor refraining from taking any medication presented here. Osteoporosis medications are recommended… Read more
Is ‘Grip Strength’ an indicator of bone health and a predictor of longevity?
Is ‘Grip Strength’ an indicator of bone health and a predictor of longevity? Grip strength might not be the first thing that comes to mind when thinking about overall health, but it plays a surprisingly big role. Whether you’re opening a stubborn jar, carrying groceries, or holding onto a pull-up bar at the gym, your… Read more
Safe gardening for people with osteoporosis
As Spring unfolds towards Summer and the days become longer and warmer it’s the perfect time to spend time outdoors tending and nourishing our garden and ourselves with sunshine (vitamin D!) movement and creativity as we plant and grow our favourite flowers, herbs, fruits and vegetables. Gardening is a good way to keep fit through… Read more
The Benefits of the Pilates Reformer for Osteoporosis
The Pilates Reformer offers numerous benefits for individuals with osteoporosis, focusing on improving bone density, posture, and overall strength. Its adjustable resistance allows for controlled, weight-bearing exercises, which are crucial for stimulating bone growth and maintaining bone health. The Reformer also enhances core stability, balance, and flexibility, reducing the risk of falls and fractures—a key… Read more
Private 1:1 Sessions and group mat classes
Traditionally Joseph Pilates taught his system of what was known then as Contrology on large spring apparatus like the Reformer and Cadillac which has become widely popular today. We grow strong using the resistance of the springs which also stretches and lengthens us allowing for more fluid movements, weight bearing and core strengthening exercise. Stronger… Read more
Traditional Pilates exercises which are contraindicated with osteoporosis
It is recommended to avoid the following: Exercises involving loaded flexion like the Standing Roll Down, the seated Roll Back, Rolling like a Ball, The Teaser. The flexion and rotation movement as in The Saw. Abdominal curls and crunches which involve lifting your head into forward flexion. End range movement as in the Spine Twist… Read more
Posture is Paramount
Good posture improves balance and decreases the potential for a fall. It also helps you to avoid pain or discomfort in your back, neck and shoulders. By strengthening your upper body and your core muscles you can improve your posture. In Pilates we emphasise alignment because if your muscles and joints are all better aligned… Read more
Some Pilates Essentials for slowing down bone loss and improving our bone health with strength and resistance.
Develop balance, strength and flexibility in correct alignment and posture. Strength and resistance training using weights, bands, toning rings in addition to impact exercise is key for maintaining muscles mass and bone density. Bones respond to mechanical loading or stress place upon them. The force generated by pulling on tendons attached to bones when you… Read more
The importance of Impact training using Ground Reaction Force (GRF)
When our foot strikes the ground forces as in walking, hopping and running forces are transferred up through the bones of our feet, legs and hips like a vibration and this may help to stimulate the remodelling of the bone to the lower parts of our body as our feet hit the ground with force. … Read more
The Future of Bone Health – Understanding Bone Strength and Bone Density using DEXA and REMS
A REMS ( Radiofrequency Echographic Multi Spectometry ) is radiation free technology that uses sophisticated ultra sound based technology to assess bone health and bone quality. REMS evaluates not only your bone mineral density (BMD) but also the micro architecture of your trabecular (honeycomb) bone in your spine and femur neck, providing a more comprehensive… Read more