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Rotate, don’t fold - Safe movement for osteoporosis

  • Oct 24
  • 1 min read


The Pilates Saw normally involves bending and twisting, which isn’t safe for anyone with osteoporosis, as it can place too much strain on the spine.


But you can still enjoy the benefits of the exercise by adapting it: sit tall, lengthen through the spine, and rotate gently side to side. This keeps the movement safe, while working on spinal mobility and posture.


💡 Practical tip: Rotation is something we all need in everyday life – whether it’s reaching into the back seat of the car, turning to look behind us, or reaching for something in the kitchen. By practising safe rotation in exercise, we train our body for these real-life movements while protecting our bones.


💜 Adaptations like this mean you don’t have to miss out, you just move smarter.


✨ Follow me this week for more osteoporosis-friendly adaptations and tips.


Rotate, don’t fold

 
 
 

Hinge, don’t curl – safe ways to get down and up

  • Oct 23
  • 1 min read

The traditional Pilates Roll Down uses a rounded spine to lower and lift, but for anyone with osteoporosis, that forward flexion isn’t safe.


The good news? You can adapt it by keeping the spine long, hinging at the hips and using your core for support. This keeps the back protected while still building strength and control.


💡 Everyday link: Being able to safely lower towards the floor and get back up again is a skill we all need in daily life. Whether it’s picking something up, playing with children or reaching for the bottom cupboard, this adapted version trains your body for real-life movements while protecting your spine.


💜 Remember: it’s not about what you can’t do it’s about finding safe ways to keep moving.


✨ Follow me this week for more osteoporosis-friendly adaptations and tips.


Hinge, dont curl

 
 
 

Support makes the difference

  • Oct 22
  • 1 min read

When you have osteoporosis, some classic exercises can be tough on the spine. But that doesn’t mean you need to avoid them, just adapt.


Today I’m showing you how to make the Hundred more bone-friendly by placing a couple of cushions under the head and shoulders. This simple change supports the upper spine, eases pressure and keeps the exercise both safe and effective.


💡 Osteoporosis tip: Good posture is key for protecting your spine. Slouching can put extra strain on weakened vertebrae, while upright, lengthened posture helps reduce the risk of fractures and supports balance. Gentle core and back strengthening exercises (like this one) play a big role in maintaining that posture.


💜 Remember, it’s not about avoiding movement, it’s about moving in ways that keep you strong and supported.


✨ Follow me this week for more osteoporosis-friendly adaptations and tips.


Support makes the difference

 
 
 
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