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Pilates

Successful Osteoporosis Open Day Becomes Annual Event

Did you know that one in two women and one in five men over the age of 50 will break a bone as a result of osteoporosis? Or that an estimated 3 million people in the UK have the condition?

Not many people do, which is why we decided to host a free open day at our Croydon-based Cheyne Walk clinic on Saturday 11th November to raise awareness. The mid-morning event proved so popular, we’ve now we’ve decided to host it once a year.

Around 30 people turned up to learn more about the condition, which causes bones to lose their strength or break easily usually following a minor bump or fall and our knowledgeable practitioners were on hand to talk about the effective measures people could take to manage this so called ‘silent disease’.

Nutritional therapist Dr Zeeba Shariff shared her tips on making good dietary choices and warned against the use of aluminum foil and cooking utensils as it can effect calcium absorption.

Meanwhile, Anne Ring, a key member of our pilates team and ‘Buff Bones’ certified instructor demonstrated seven practical exercises to help combat the effects of osteoporosis.

She also explained why people with the condition are at a far higher risk of fracturing bones when they complete traditional high impact exercise classes like legs, bums and tums and showed alternative ‘safe training’ techniques– a skill she provides in her specialist ‘elders’ pilates sessions. To see some of the dedicated exercises, check out our Instagram page here.

Interestingly, a number of men discovered that they themselves had issues such as osteopenia – low grade osteoporosis. They’d only arrived to support their wives so the day certainly proved a learning curve for everyone!

Oh, and for those who couldn’t attend in person we streamed part of the event via Facebook Live.

We’d like to give warm thanks to the National Osteoporosis Society who supported us enormously and kindly donated comprehensive information packs for all the attendees.

We have some information left, so please ask in reception when you’re next in the practice.

To make an appointment with Dr Zeeba or Anne Ring please call us on: 0208 662 1155.

Pilates Aid: Stabiliser Pressure Biofeedback

As part of our ongoing care of to Pilates and back care patients, we’re happy to share the following exercise to assist finding the deeper stabilising muscles of your lumbar spine.

This technique was introduced by a pioneer in back care from Queensland University, Dr Carolyn Richardson, who incidentally made an enormous impact on the rehabilitation world and was a lead in the Team creating the term ‘Core Stability’.

With this cuff you can essentially get the deeper stabilising muscles to provide segmental muscular strength.

It’s little difficult at first as the cuff gives you feedback to whether you’re able to recruit the correct muscles and then consequently challenge by way of mobilising i.e. lifting your knee off the ground.

As always, if you’re struggling or feel any discomfort, stop immediately and come to see us in clinic.

Starting Position…

  • Place the stabilizer under the lower back
  • Inflate the stabilizer to 40mm Hg
  • Arch your back and note the decrease in pressure
  • Flatten your back and note the increase in pressure
  • Now return to the mid position of 40mm Hg
  • You must not move your back during the exercise
  • Keep the pressure at 40mm Hg
  • Gently pull in your stomach without increasing the pressure and breathe normally.
    Do not hold your breath.

Then…

  • Slowly lift one leg, until the heel is about 10cm from the floor and return to the starting position
  • Do not push down with the lower leg
  • Repeat 10 times
  • Stop if you are unable to maintain pressure at 40mm Hg throughout this exercise
  • Repeat with the other leg

Link to cuffs:

Professional: PhysioRoom
Patient recommended:  Amazon

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