Rolling isn’t safe with osteoporosis – but balance work is

Some exercises just aren’t suitable if you’re living with osteoporosis, Rolling Like a Ball is one of them. The rounded motion puts unnecessary strain on the spine. But that doesn’t mean you miss out.

Instead, try holding the starting position: sit tall, knees drawn in, hands to the shins or feet, and lift the feet just off the floor. Then hold and balance. It looks simple… but your core, posture and focus will know they’ve worked!

💡 Posture tip for osteoporosis: Strengthening the muscles that help you sit upright is one of the best ways to support your spine. Rounded or slouched posture puts extra pressure on weakened bones, while a tall spine reduces strain and keeps you steadier on your feet.

💜 So even without the rolling, this version is doing your body a lot of good.

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

#WorldOsteoporosisDay #BoneHealth #MoveSmart

#corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley #dawnchambersfitness

Rolling isn’t safe with osteoporosis – but balance work is

Rotate, don’t fold - Safe movement for osteoporosis

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.

#WorldOsteoporosisDay #BoneHealth #MoveSmart

#corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley #dawnchambersfitness

Rotate, don’t fold

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

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.

#WorldOsteoporosisDay #BoneHealth #MoveSmart

#corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley #dawnchambersfitness

Hinge, dont curl