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vertical shin squat 1

by Alison Crouch | Oct 6, 2020 | 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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alisoncrouch_movesmart

Life these days! In no particular order... 📽️

Life these days!
In no particular order...
📽️ Filming videos for the osteoporosis course
😻 loving the kitty
🤸 teaching live and online classes to my beloved students
💜 My lilac tree
📹 The gear we need for shooting said osteo course
💄 Putting on make up for filming (almost done with that!)
⛵ The boat!

What's making your life fun these days? 😀😀😀

#photodump #livinglife #love #osteoporosis #onlinecourse
#pilatesteacher #pilatesstudio

Osteoporosis doesn't mean you have to give up on s

Osteoporosis doesn't mean you have to give up on strength work, core work or a satisfying intensity!

This is a clip from my upcoming osteoporosis course where I'll give you everything from relaxing releases to excellent back extension to core work to resistance training! Hit the link in bio @alisoncrouch_movesmart and get on my newsletter list for the latest updates 😄

When you do this kind of static hold work, here are the things you want to keep in mind ⬇️

🔑 How you get the weight off the floor is crucial! Instead of rounding your spine to pick it up, make sure you hinge at your hips and knees. If that's hard for you, make sure you keep your weights on a bench or surface you can get to without flexing.

🔑 Your weight should be heavy enough to challenge your ability to stay upright without being so heavy you CAN'T stay upright! The core work here comes from keeping your spine long and straight and avoiding a weighted side bend (one of the things we don't want to do when we have low bone density).

🔑 You can use a weight, a kettlebell, a resistance band, a bag of sugar, a bag of flour, a bag of rice, a big bottle of water... It doesn't matter what you hold as long as it's both safe and challenging!

🔑 Plant your legs and feet, engage your inner and outer hips, stay wide across your collarbones and hold for up to 60 seconds or as long as you are fully in control of your position.

🔑 When you're done, put the weight down with the same attention to detail: avoid flexing your spine, control the weight all the way to the floor and get that awesome extra hip work as you squat down and stand back up!

You may have low bone density, but you can still have high levels of strength, confidence and capacity! 🙌💪💗

Don't forget to pop back up to @alisoncrouch_movesmart to get my newsletter. There all kinds of sneak peeks and early bird prices coming, but only to my list! 😀😀😀😀

#osteoporosis #osteopenia #pilatesforbonehealth #boneloss #bonesafe #strongbones #wholebodybones #bonedensity #resistancetrainingforosteoporosis #kettlebell #bonehealth #movesmart #movesmartforbones #sustainablemovement #menopause #midlife #aging #agewithpower #fitover50 #fitover60

I absolutely love this post from David @oldscoolmo $I absolutely love this post from David @oldscoolmoves ❤️ Those of us with osteoporosis have a particular relationship with falling. It comes with more risk, more potential for fractures. It can make us rigid, cautious, locked and contained. Unfortunately, that doesn't make us more balanced! Use supports and practice moving! A chair, a wall, a corner for support on 2 sides, a hallways for different support on 2 sides. Explore, observe, play. Balancing, as David says below, is a process, not a static state. ❤️ Repost✨ I had to befriend falling before I could find balance. When I started this movement journey, I believed that my balance was already pretty good. I soon learned otherwise. This was hard for me to accept. Predictably, I tried to exert my will over every balance task. I would grit my teeth, brace my joints and turn on all my muscles in valiant but misguided attempts to lock my balance in. Of course, this made things even worse. Then I came to accept that life and falling are inseparable. Even when standing, I am losing balance. Millions of adjustments are being made to keep me upright. I might not be falling far, but I am constantly falling. My body adjusts with speed and complexity far beyond the limits of willpower or conscious thought. So I let go - trusting my body’s extensive knowledge, experience and wisdom as well as its capacity to learn. My joints softened and my muscles relaxed. My balance immediately improved. Now that I’m friends with falling, we hang out all the time. And I’ve learned that better falling makes me better at balancing. These days, I seldom think about balance. Instead, I think about balancing - a process rather than a state. Even better, I think about catching balance - playing catch with falling in a constantly changing and ever evolving game. #balance #falling #fallprevention$

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