Sustainable Movement & Authentic Teaching
Bone Basics:
your free guide to 5 moves you need for osteoporosis
Got osteoporosis?
Want to move well but not sure where to start?
I’ve got a solution for you!
Whether you’re new to movement and exercise, have been stopped by injury or pain or you’re a lifelong athlete newly adapting to osteoporosis modifications, start with these basics to make all your exercises and your everyday life more effective.
These are the 5 basics that everyone with osteoporosis (or bone density concerns) needs to work on every day:
- Spinal unloading
- Joint mobility
- Core (especially upper back) strength
- Balance and agility
- Spine-sparing, bone-safe hip strength for everyday tasks
These are the fundamental exercises that make life more comfortable, that make progressive weight training more effective and that help avoid falls and fall-related fractures.
I’m Alison and not only do I have 20 years of experience as a Pilates and natural movement teacher, I have osteoporosis too!
These are part of my everyday routine and they keep me limber and aware of how and when I’m using my spine.
Sign up for Bone Basics and I’ll deliver it right to your inbox for free!
5 days of exercises you can do in just 5-10 minutes a day along with my newsletter full of movement inspiration, the latest updates on bone health and exercise and other fun stuff.
Let’s dive in!
If you’ve been pretty sedentary and now your doctor is saying you need to exercise, but you don’t have enough information to feel safe…
Or you used to be active but you’ve been sidelined by a knee, hip or shoulder issue. You have osteoporosis and also arthritis and need ways to exercise that work for your body…
Or you’ve always been active and now you need to modify your exercises and figure out how osteoporosis changes things…
Bone Basics is for you!
What you get
Every day includes a video tutorial and an email that tells you all about the benefits and reasons for why the exercise or movement supports your bones, along with some useful tips. You also get my newsletter with exercise information, the latest science on bone density, movement inspiration and my general cheerleader approach to how awesome you are!
Day 1: Rest & Asses
Day 2: Joint Mobility
Day 3: Upper back & Core
Day 4: Balance
Day 5: Everyday squats & lunges (for everyone, even if you have sore knees!)
Alison Crouch
I’m the owner of Boomerang Pilates and creator of the Move SMART program. I love to teach people how to take charge of their movement and feel confident and joyful regardless of age, experience or bone density!
I have osteoporosis myself, so you can be sure that everything I teach is filtered through a lens of determination, sensible precautions and a conviction that we can move well throughout our lives!