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If You or Someone You Love Has Chronic Pain, This One’s For You

by Alison Crouch | Oct 14, 2016 | 0 comments

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ABOUT ALISON

I’m the owner of Boomerang Pilates and creator of the Move SMART program. I’m a Pilates teacher and therapeutic movement coach. I specialize in helping women with osteoporosis learn how to move their body without fear so they can feel confident, strong and flexible.

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Even with osteoporosis you can have fun with ab wo

Even with osteoporosis you can have fun with ab work! Bonus points for doing it outside in the fresh air 😄🌞🌳

I'm using a soft coregeous ball from @tuneupfitness but you can use any fitness ball, a folded cushion or yoga block.

Pro tips✨

The set up
Ab work is really about using your arms and legs to challenge your trunk stability. That works best when you can really feel the centre of your pelvis, lower ribs and shoulder blades planted and anchored into the ground. Your lower back doesn't need to be pressed down into the floor.

If you feel your lower ribs pulling up, using something under your head can be a game changer for your ab exercises!

The Squeeze
10-20 seconds for each version

Try and press the same amount with your arm and your leg. You'll get lots of leg and hip flexor work as well as your ab contraction and some arm and shoulder work.

You get slightly different effort when you press across your body with the opposite hand and then when you use the same side hand and knee.

Dead bug
5-10 times

Squeeze the ball with one hand and the opposite knee. This helps turn on your abs and keep your trunk stable while you move.

As you reach your other arm and leg out, find the right height for your body. It's not about going as low as you can, it's about finding the height that allows you to maintain that awesome connection of your pelvis, ribs and shoulders to the ground.

Double Leg Stretch
5-10 times

Squeeze the ball enough to feel your inner thighs but not so hard you end up wobbling your legs.

Keeping your ribs anchored is really key here! You've got extra load with both legs travelling down, so your range may be less than with one leg in the previous exercise

You really want to feel strong and confident in your back during this exercise, even if that means you only take your legs down a few inches. It's all good!

Repeat on the other side and then go for a walk in the sunshine!

You don't have to have osteo for this to be a great sequence 😄😄😄

Follow for more useful spine-safe exercise options!

#osteoporosis #osteopenia #strongbones #boneloss #bonesafe #bonedensity #bonestrength #coreexercises #abexercises

Just taking calcium isn't enough to support your b $Just taking calcium isn't enough to support your bones! 🦴👇🦴 When you got your diagnosis, did anyone tell you that walking isn't the only way to support your bone health? Or that protein is as important as calcium when it comes to bone-focused nutrition? We, as women, have been given so many messages about managing our weight that a lot of us focused hard on salads, fruit and veggies as the mainstays of our healthy diets. And if your appetite diminishes as you get older, the idea of a lot of protein might seem less appealing. It's key to get enough of it to help maintain your bone density! I'm not a nutritionist, so I'm not giving specific advice here, beyond saying that you could go check out the replay for the protein for bone health webinar from @osteoporosis_canada. I'll include the link in my stories and story highlights under Resources. And as for movement? That's my jam! In addition to walking, think about adding balance work, foot work, really focused joint mobility work, lovely relaxing releases and some juicy self-massage, core work, lots of upper back work, impact that suits your fracture risk and of course strength and resistance training! Feel like all that is a bit much to take on? Newly diagnosed and in that frozen and overwhelmed state? Stick around, I'm here for you! I have a free masterclass coming up soon that will help you go from frozen to fearless and I'd love you to be there. Follow and hit the 🔔icon at the top of my profile @alisoncrouch_movesmart so you don't miss the details! 💗💗💗 #osteoporosis #osteopenia #bonedensity #bonehealth #boneloss #protein #eatingforbonehealth #midlife #menopause #perimenopause$

Work your hips AND make dinner! 😄🌽 👇 We

Work your hips AND make dinner! 😄🌽
👇

We often think we have to go to the gym, or that we need to exercise for an hour to make it worthwhile but in fact, sneaking exercise I to your day is awesome!

Our bodies respond really well to short bouts of movement spread through the day, so this one is a real winner.

Instead of bending forward, stick your butt back while you scrape the plates, shuck the corn or do some other everyday task. It gives you strong hips, legs and back, it avoids spinal flexion which is excellent for anyone with osteoporosis or osteopenia and it's a great move for pelvic floor health as well. That's a lot of bang for your buck!

Pro tips

If this bothers your back, let your head and shoulder ease forward a bit or lift your lower ribs a bit to engage more supper from your abs.

Be gentle with your knees if you have knee pain. Only bend as far as feels strong!

Keep your butt untucked and your sit bones (the pointy bones at the bottom of your pelvis) pointing towards the wall behind you not down towards the floor.

Want more everyday tips as well as a beautiful community of supportive bone buddies? Join my FB group! Osteoporosis and Movement Solutions is all about finding exercise and movement solutions that work for you. It's a place to ask questions, get support and answers, to chat with other people who really get this condition and to share your wins and your challenges!

There's a link in bio @alisoncrouch_movesmart and in my story highlights as well. See you there! 🤗

#osteoporosis #osteopenia #pilatesforbonehealth #boneloss #bonesafe #strongbones #bonedensity #osteoporosiscommunity #yougothis #hereforyou #movesmart

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