{"id":3067,"date":"2016-05-20T10:00:15","date_gmt":"2016-05-20T10:00:15","guid":{"rendered":"http:\/\/www.liveyourlifept.com\/blog\/?p=3067"},"modified":"2016-05-20T10:00:15","modified_gmt":"2016-05-20T10:00:15","slug":"osteoporosis-prevent-spinal-compression-fractures-with-pilates-training","status":"publish","type":"post","link":"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/","title":{"rendered":"Osteoporosis: Prevent Spinal Compression Fractures with Pilates Training"},"content":{"rendered":"<p>Decompress the spine with good Pilates posture &amp; mechanics.<\/p>\n<p>The first and most common concern I get from someone newly diagnosed with osteopenia (lower than normal bone density) or osteoporosis is not fear of painful fractures but, \u201chow can I maintain or correct my posture?\u201d<\/p>\n<p>When you visualize what osteoporosis looks like the first thought is usually that stereotypical upper spine hump. This curve is called kyphosis. A small degree of this is normal in the upper spine but the increased size of this curve in an osteoporotic individual is often due to irreversible compression fractures of the spine. These compression fractures most of the time are not painful but they can be, so prevention is ideal. The key word here is compression. If we can decompress the spine, we can prevent future fractures and it turns out Pilates is great at this.<\/p>\n<h3><strong>Pilates Alignment for Spinal Decompression<\/strong><\/h3>\n<p>One of the benefits of Pilates exercise is the detailed instruction on how to lengthen your torso in order to decrease tension, strain and compression in the spine. The first step in Pilates is to learn Pilates alignment and how to engage your \u201ccore\u201d in order to decompress the spine. See the pictures below to see what this looks like standing.<\/p>\n<p>Then one learns how to move while maintaining this elongated spine. The third step is to integrate this training into your daily movements unconsciously. No one can be perfect with their posture constantly unless they train it to be an unconscious habit.<\/p>\n<p>The best way to learn how to do these things effectively is to work with a qualified and experienced certified Pilates instructor although a good physical therapist can get you started as well.\u00a0To get an idea of what spinal decompression looks like check out the picture below:<\/p>\n<div id=\"attachment_3084\" style=\"width: 215px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3084\" class=\"size-medium wp-image-3084\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Screen-Shot-2016-05-18-at-12.32.30-PM-205x300.png\" alt=\"Pilates, Osteoporosis, Live Your Life Physical Therapy\" width=\"205\" height=\"300\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Screen-Shot-2016-05-18-at-12.32.30-PM-205x300.png 205w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Screen-Shot-2016-05-18-at-12.32.30-PM.png 333w\" sizes=\"(max-width: 205px) 100vw, 205px\" \/><p id=\"caption-attachment-3084\" class=\"wp-caption-text\">Photo 1: Decompressive Pilates Alignment<\/p><\/div>\n<ul>\n<li>Ear lines up with shoulder<\/li>\n<li>Sternum is vertical<\/li>\n<li>Lower ribs and sternum align with pubic bone<\/li>\n<li>The pubic bone and front 2 hip bones line up in\u00a0the same plane <strong>(See photo 2)<\/strong><\/li>\n<\/ul>\n<p>Don\u2019t be discouraged if you can\u2019t immediately line up all these points, some people won\u2019t ever be able\u00a0to due to irreversible changes in their bone structure. However, making the effort to accomplish this alignment can decompress the spine thereby improving posture, decreasing strain and ultimately decreasing your fracture risk.<\/p>\n<div id=\"attachment_3071\" style=\"width: 262px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3071\" class=\" wp-image-3071\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Pilates2-300x242.png\" alt=\"Pilates, Osteoporosis, Live Your Life Physical Therapy\" width=\"252\" height=\"203\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Pilates2-300x242.png 300w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Pilates2.png 458w\" sizes=\"(max-width: 252px) 100vw, 252px\" \/><p id=\"caption-attachment-3071\" class=\"wp-caption-text\">Photo 2: Aligning pubic bone with 2 front hip bones in the same plane.<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3061 alignleft\" src=\"http:\/\/www.liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1.png\" alt=\"Dr. Sarah Petrich, Osteoporosis, Live Your Life Physical Therapy\" width=\"218\" height=\"219\" srcset=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1.png 218w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-150x150.png 150w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-100x100.png 100w, https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Picture1-80x80.png 80w\" sizes=\"(max-width: 218px) 100vw, 218px\" \/>Our guest blogger this week is <strong>Dr. Sarah Petrich<\/strong> of <strong>Live Your Life<sup>TM<\/sup><\/strong><\/p>\n<p>Dr. Petrich is certified in Postural Restoration.\u00a0 She completed her Pilates rehabilitation training with Polestar Pilates and is Pilates Method Alliance Certified. She combines these two specialties to correct musculoskeletal imbalances and asymmetries, decrease pain and increase ease and efficiency of movement so clients become a stronger, balanced and relaxed self.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Decompress the spine with good Pilates posture &amp; mechanics. The first and most common concern I get from someone newly diagnosed with osteopenia (lower than normal bone density) or osteoporosis is not fear of painful fractures but, \u201chow can I &#8230;<\/p>\n","protected":false},"author":10,"featured_media":3103,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[113,138,140,213,236,324],"tags":[2084,2257,2550,2723,3528,3530],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Osteoporosis: Prevent Spinal Compression Fractures with Pilates Training - LYL<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Osteoporosis: Prevent Spinal Compression Fractures with Pilates Training - LYL\" \/>\n<meta property=\"og:description\" content=\"Decompress the spine with good Pilates posture &amp; mechanics. The first and most common concern I get from someone newly diagnosed with osteopenia (lower than normal bone density) or osteoporosis is not fear of painful fractures but, \u201chow can I ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\" \/>\n<meta property=\"og:site_name\" content=\"LYL\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/LiveYourLifePhysicalTherapy\/?ref=tn_tnmn\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-20T10:00:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/liveyourlifept.com\/blog\/wp-content\/uploads\/2016\/05\/Pilates1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"357\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Dr. Sarah Petrich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@LiveYourLife_PT\" \/>\n<meta name=\"twitter:site\" content=\"@LiveYourLife_PT\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Sarah Petrich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\"},\"author\":{\"name\":\"Dr. Sarah Petrich\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/#\/schema\/person\/e629d6078ce419317bd829cc8c886076\"},\"headline\":\"Osteoporosis: Prevent Spinal Compression Fractures with Pilates Training\",\"datePublished\":\"2016-05-20T10:00:15+00:00\",\"dateModified\":\"2016-05-20T10:00:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\"},\"wordCount\":492,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/liveyourlifept.com\/blog\/#organization\"},\"keywords\":[\"injury prevention\",\"Live Your Life Physical Therapy\",\"national osteoporosis awareness month\",\"osteoporosis\",\"spinal compression fracture\",\"spinal decompression\"],\"articleSection\":[\"Fitness\",\"Healthy Lifestyle\",\"Healthy Senior\",\"National Osteoporosis Awareness Month\",\"Osteoporosis\",\"Spinal Decompression\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\",\"url\":\"https:\/\/liveyourlifept.com\/blog\/2016\/05\/20\/osteoporosis-prevent-spinal-compression-fractures-with-pilates-training\/\",\"name\":\"Osteoporosis: Prevent Spinal Compression Fractures with Pilates Training - 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