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My Favourite Squat Variation…and the best trick to master it!

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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Does osteoporosis mean you don't feel confident on $Does osteoporosis mean you don't feel confident on rocky shores? It doesn't have to be that way! This was our evening walk yesterday and we went a few miles back and forth on these chunks of rock and old pieces of concrete that have washed up over the years. I'm conscious of using good strategies when we walk: I go slowly, I test for stability of the rock before I put my full weight on it and I generally search for the flatter ones rather than the super tilted ones, especially if they're wet. But I'm out there in the fresh air, listening to the sound of the water lapping the shore, chatting with my James, loving every minute of it. I feel super confident because I know my feet are strong and pliable, my hips and legs are strong and responsive and I do regular balance work to keep me agile! One of the awesome people in my osteoporosis program came to our coaching call super excited recently. She has a similar beach where she lives and since her osteoporosis diagnosis she always held onto her husband when going over the rocky parts to get to the water. She just didn't feel confident about her balance and didn't want to risk a fall. And after just a few weeks of foot and balance work she felt safe, stable and adept at navigating the shore line in her own. Yay!! If you've been limiting what you do, feeling like you can't take the chances you used to, come and join us! Register for my free masterclass next week, A Whole Body Approach to Managing Osteoporosis... from fearing fractures to freedom and confidence! Yay for living a bone-smart, fun-filled life 😄😄😄 Comment masterclass below and I'll shoot you the sign up link or DM me and we can chat if you just want to dive into the program right away! 💕💕💕 #osteoporosis #osteopenia #bonedensity #boneloss #bonesafe #strongbones #bonestrength #balance #bonefit #movesmart #osteoporosisdoesnotdefineus$

Yes, you can exercise! 💪💪💪You can choose $Yes, you can exercise! 💪💪💪You can choose the level of work that suits your body. You can strength train, you can do impact exercises, you can do upper back work to enhance your posture and alignment, avoid or minimise hyperkyphosis and relieve pain post-compression fracture. You can moderate your starting point to match your current state of fitness, your bone density, your fracture risk and your current or recent fractures. You can start with the basics that help your whole body feel good. You can work with someone who understands the details of our best practices and do Pilates (me, me, I can help with that!) or yoga. You can walk, jog, hike or skip down the street scattering rosebuds, depending on what appeals to you the most. You can find joy in moving a little bit, a moderate amount or a lot, depending on what feels right for you. Everybody with osteoporosis is on the same journey, but the path is different for everyone. There are no single solutions that look exactly the same for everyone. Your movement and exercise choices will look very different depending on your fracture history, your co-existing conditions and issues and your sense of safety. But please know this: moving more, even a little bit more, can be a game changer not only for your bones and muscles but for your sense of capacity, confidence and hope! This screenshot comes from an analysis of bone density and exercise research from the UK. It was published in Feb 2019 @osteoporosis_canada will be coming out with their updated exercise recommendations soon and I can't wait to see them too! Find the link to the review in my stories and the osteoporosis and free resources highlights! #osteoporosis #osteopenia #pilatesforbonehealth #boneloss #bonesafe #strongbones #bonedensity #balance #bonestength #bonequality #strengthtrainingforbonedensity #osteoporosisexercises$

Sneaky everyday exercise! Instead of just sitting

Sneaky everyday exercise! Instead of just sitting or just standing while you work, add some motion to your day!

While you stand, shift your weight regularly. Move your feet and give different muscles a chance to shine.

Stand on one leg! Your standing hip and leg have to sustain more load which is great for strength and bone health. Also a lovely balance challenge ✅

A half roller or rolled towel means you can stretch your calves which almost all of us need!

It doesn't have to be intense. You're looking to keep your weight more towards your heels and have your foot gently draping on the roller instead of really pressing forward to crush the roller and feel a big stretch. This is low key, long term change stuff!

Rolling my feet is my magic trick. It makes my whole body feel better! All your parts live on top of your feet, so more pliable, responsive, strong, mobile feet help your whole self work better.

Why is this so good for you if you have osteoporosis? Because our bone cells need regular, frequent bouts of stimulation. They need different angles and different loads. They need not just one hour at the gym, they need regular activity throughout the day. They need intensity but they also benefit from moderate activity and if you're just getting started on exercising or you have additional issues that make heavyifting a problem, these are wonderful ways to keep you moving!

And what am I working on, you ask? My free masterclass on my whole body, mind-body, conquor fear-and-overwhelm approach to osteoporosis!

It's coming up soon and I can't wait!
Insta has blocked me from commenting... Send me a DM and I'll send you the registration link 💕💕💕

#osteoporosis #osteopenia #bonedensity #bonehealth #bonequality #moveeveryday ##standingdesk #antifragile #osteoporosisdoesnotdefineus #movesmart

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