What does rib flare look like?

As the name implies, rib flare is a physical ailment where the lowest section of the rib cage protrudes outward and upward, giving the appearance of "flaring out" rather than sloping down smoothly.

You may notice that the lower ribs, in particular, stick out or push forward more than usual in a person standing straight without a shirt on or wearing a fitting top. 

When viewed from the side or at an angle, this is more obvious. Instead of being smooth or having a more natural downward slope, the rib cage has a tendency to curve outward across the lower ribs.

When rib flare is linked to diseases like scoliosis, it can occasionally be more noticeable on one side. Sometimes it could be less overt and perceptible. Lifting the arms or arching the back can emphasize the outward curve of the lower ribcage, making rib flare normally more noticeable.

However, keep in mind that every person's body is unique and that there is a wide spectrum of what might be regarded as normal. 

The best course of action is to speak with a doctor or physical therapist if you have any concerns about the way your rib cage looks, or if it is making you uncomfortable or causing other problems.

Notice the ribs in each position of exercise the skeleton is depicted in: 

Is rib flare rare?

Even though the prevalence of rib flare might vary greatly depending on the etiology, it is not extremely uncommon. 

People with bad posture or weak abdominal muscles are frequently affected, especially those who spend a lot of time sitting down. People who regularly breathe from their chest rather than their diaphragm may also experience it.

Less frequent bone disorders that can produce rib flare include scoliosis and pectus excavatum. These ailments are however remain generally well-known and frequently seen in physical therapy settings.

Keep in mind that rib flare is frequently not a cause for concern, but it might be a sign of other problems. It can be wise to see a doctor to rule out any underlying issues if you or someone else develops a rib flare.

How Do You Address Rib Flare?

The management of rib flare frequently centers on dealing with the underlying cause. This can involve physical therapy, core stability, and posture-improving exercises, as well as breathing drills that encourage diaphragmatic breathing as opposed to chest breathing.

Physical therapy can assist to strengthen weakened muscles and improve posture. This helps relieve any discomfort associated with rib flare, such as back pain or muscular stress, in addition to addressing its aesthetic element. 

It is frequently advised to perform workouts for the core like planks, dead bugs, and bird dogs.

On the other side, when chest breathing causes rib flare, breathing exercises are essential. By retraining the body to breathe from the diaphragm, these workouts hope to lessen pressure on the rib cage when it rises.

When skeletal issues are the cause of rib flare, treatment may combine physical therapy, exercises, and in rare situations, surgical surgery. It's always advisable to speak with a healthcare professional to figure out the best course of action in each unique circumstance.

Can You Completely Fix Rib Flare?

The root cause of rib flare has a significant impact on whether it can be "completely fixed".

When rib flare is brought on by bad posture or weak abdominal muscles, it may frequently be greatly reduced or even eliminated with focused physical therapy and certain exercises designed to strengthen the core and correct body alignment.

By learning and implementing breathing techniques that emphasize using the diaphragm, rib flare that is habitually induced by chest breathing as opposed to diaphragmatic breathing can be reduced.

The situation can be more complicated if the rib flare is brought on by skeletal issues like scoliosis or pectus excavatum. 

Exercise and physical therapy can help manage the symptoms and enhance posture, but they might not be able to entirely stop the rib flare. Surgery may be required in certain extreme circumstances.

It's crucial to remember that every person's situation is different, and treatment outcomes can change. Therefore, for individualized guidance and treatment alternatives, it is always better to speak with a healthcare expert or a physical therapist.

Does Exercise Help With Rib Flare?

For strengthening the core, exercises like the plank, bird-dog, and dead bug are frequently suggested. In addition, the emphasis on body alignment, core stability, and mindful movement seen in Pilates and yoga may be helpful.

If habitual chest breathing is the cause of the rib flare, breathing techniques may be helpful. By improving the body's ability to use the diaphragm, these workouts help to lessen the upward strain on the ribcage. 

Conclusion

Although the word "rib flare" may seem frightening, the illness is controllable once understood. Understanding the causes, effects, and available treatments will help you manage the issue whether you're experiencing it yourself or know someone who is. 

When dealing with physical ailments like rib flare, keep in mind that while online tools are useful, it is always preferable to speak with a healthcare professional.

Call 512-215-4227 to learn more about how we can help you with your rib flare. Our physical therapy and pilates programs are designed to improve your core strength and postural awareness, so you know where your ribs are in space and how to improve the position. 

External Links:

See what the National Institutes of Health have to say about flaring the rib cage at here.

Read more about How to Fix Flared Ribs.

Introduction: 

Chronic pain is a debilitating condition that affects millions of people worldwide. Whether it’s back pain, neck pain, headaches, or any other type of chronic pain, it can be frustrating when the pain keeps coming back despite our best efforts to manage it. In this blog post, we will explore why chronic pain persists and what can be done to manage it effectively, with a focus on physical therapy as a viable treatment option.

What is the number one cause of chronic pain? 

Since chronic pain can be brought on by a number of different circumstances, there is no one main element that causes it. An accident, an underlying medical disease like fibromyalgia or arthritis, nerve damage, or other physiological, psychological, or social factors can all contribute to chronic pain. Many times, chronic pain is a multifaceted, complex problem that necessitates an all-encompassing approach to diagnosis and treatment. To identify the underlying cause of chronic pain and create a personalized treatment plan, it's crucial to engage with a healthcare professional like a physical therapist or pain management specialist.

Why Does Pain Come Back? 

There are several reasons why chronic pain persists or keeps coming back, even after treatment. Pain is a complex phenomenon that involves both physical and psychological factors, and often it's a combination of these factors that contributes to the persistence of pain.

Factors Contributing to Chronic Pain

A. Physical Factors

Physical factors that can contribute to chronic pain include underlying medical conditions such as arthritis, fibromyalgia, and nerve damage. Injuries, accidents, and surgeries can also cause physical damage that may result in chronic pain. Poor posture, muscle imbalances, and weak core muscles can also contribute to chronic pain by putting unnecessary stress on the body.

B. Psychological Factors

Psychological factors such as anxiety, depression, and stress can also contribute to the persistence of chronic pain. Chronic pain can lead to feelings of hopelessness, helplessness, and isolation, which can worsen psychological distress. Research suggests that emotional stress can amplify the intensity of pain, making it harder to manage.

C. Social Factors

Social factors such as lack of social support, poverty, and social isolation can also contribute to the persistence of chronic pain. Chronic pain can disrupt our ability to work, socialize, and engage in hobbies, leading to a sense of isolation and loneliness. This, in turn, can exacerbate feelings of stress and anxiety, further worsening the pain.

How Physical Therapy Can Help Manage Chronic Pain

Physical therapy is a non-invasive treatment option that can be effective in managing chronic pain. Physical therapists are experts in diagnosing and treating musculoskeletal conditions that contribute to chronic pain. It can also address psychological and social factors that contribute to pain.

Physical therapy treatment for chronic pain may include manual therapy, therapeutic exercise, and modalities such as cupping and dry needling. Manual therapy techniques such as myofascial release, joint mobilization, and soft tissue mobilization can improve joint range of motion, reduce muscle tension, and improve circulation. Therapeutic exercise can strengthen weak muscles, improve posture, and reduce the risk of further injury. Modalities such as cupping and dry needling can help reduce pain and inflammation.

Physical therapy also addresses psychological and social factors that contribute to pain. Physical therapists can teach relaxation techniques, stress management skills, and coping strategies to help patients manage the emotional distress associated with chronic pain. They can also provide support and guidance to help patients engage in social activities and regain a sense of purpose and meaning in life.

Why does chronic pain come back shortly after discharge from physical therapy?

For several causes, chronic pain might return soon after being released from physical therapy.

First off, it's crucial to realize that physical therapy does not treat chronic pain. Instead, by treating the underlying physical, psychological, and social aspects that contribute to pain, physical therapy is a therapeutic option that can aid in managing chronic pain. It is essential for a patient to carry on using the exercises and skills they learned in physical therapy after being discharged from the facility. The physical variables that contribute to pain can get worse if a patient quits doing these activities or doesn't keep up an active lifestyle, which can cause pain to return.

Second, social and psychological factors may also play a role in the recurrence of pain. Physical therapy-discharged patients who have anxiety or depression may experience increased discomfort that is more difficult to manage. Similar to how social isolation or a lack of social support for the patient once physical therapy is over can intensify stress and anxiety symptoms, making the pain worse.

Last but not least, it's critical to remember that chronic pain can be a complicated and multidimensional condition, and there may be underlying illnesses or injuries that demand continuing care. To effectively manage their chronic pain, a patient may need to keep working with their healthcare professional, which may include a physical therapist.

In summary, a number of factors, such as the failure to maintain an active lifestyle, psychological and social issues, and underlying medical disorders, can cause chronic pain to return soon after physical therapy is finished. In order to effectively manage their chronic pain, patients must continue to use the exercises and strategies they learned during physical therapy and closely collaborate with their healthcare professional.

Conclusion

Chronic pain is a complex phenomenon that involves physical, psychological, and social factors. Effective management of chronic pain requires a comprehensive approach that addresses all of these factors. Physical therapy is a non-invasive, safe, and effective treatment option that can help manage chronic pain. If you are struggling with chronic pain, contact a physical therapist to learn more about how physical therapy can help.

External Resources and Links for Managing Chronic Pain:

1. American Physical Therapy Association (APTA) - Chronic Pain Management
2. National Institute of Neurological Disorders and Stroke
3. "Physical Therapy for Pain Management: What You Need to Know" by the Cleveland Clinic: https://health.clevelandclinic.org/physical-therapy-for-pain-management-what-you-need-to-know/
4. "Physical Therapy for Chronic Pain Management: The Benefits, Techniques, and More" by Verywell Health: https://www.verywellhealth.com/physical-therapy-for-chronic-pain-management-4157647

What causes poor flexibility?

Poor flexibility can be caused by a number of contributing factors. Possible causes include:

1. Sedentary Lifestyle

Lack of physical activity or inactivity for long periods can cause muscle tightness and stiffness.

2. Age

As we age, our muscles lose elasticity.

3. Inactivity Due to Injury 

Inactivity due to injury or surgery can cause muscle stiffness and reduced flexibility, just as a sedentary lifestyle can. It is best to consult with a healthcare provider for appropriate strengthening and stretching following an injury.

4. Genetics 

Genetics can play a role in determining how flexible someone is.

5. Muscle Imbalance 

Muscle imbalance or weakness can cause poor flexibility. Muscles can be overused and tight or underutilized and weak.

6. Poor Posture 

Poor posture can cause muscle imbalances. It is best to change your posture throughout the day. For example, try to stand at least every other hour if you have a desk job.

7. Chronic Medical Conditions 

Certain medical conditions like arthritis, fibromyalgia, or multiple sclerosis can cause joint stiffness, leading to poor flexibility.

What are ways to improve poor flexibility?

Routine stretching exercises can help improve flexibility. Focus on stretching the muscles that feel tight or restricted, and hold each stretch for at least 30 seconds for a static stretch. 

Static stretching, dynamic stretching, contract-relax stretching (PNF), and passive stretching are all types of stretching. Practicing yoga can help improve flexibility, balance, strength, and relaxation. Starting with a beginner's class or video is recommended to avoid injury. 

Similar to yoga, Pilates is low-impact and places emphasis on core activation, form, and flexibility. It involves a series of exercises that help improve flexibility, strength, and proprioception. Regular massage can help improve flexibility by reducing muscle tension, which can improve range of motion.

Massage can also increase blood flow to a tight muscle or area. Engaging in regular physical activity and avoiding being sedentary can help with overall flexibility and wellbeing. Exercise can improve flexibility and keep your muscles from being tight and weak.

Be conscious of your form and gradually increase the intensity and duration of your flexibility exercises over time.

Overexertion can lead to injury. It's important to consult a physician, physical therapist, or qualified fitness professional before beginning any new exercise program, especially if you have any pre-existing medical conditions.

Do these gentle stretches and range of motion exercises to improve flexibility.

1. Posterior pelvic tilt in supine

• To perform this exercise, lie on your back on a yoga mat or other firm surface with your knees bent and your feet flat on the floor. 
• Think about the points of your pelvis coming towards your ribs.
• Your low back should round down onto the mat or floor, and the space between your pelvis and front ribs should shorten.

2. Cat/Camel or Arch/Curl in quadruped

• To perform this exercise, get on your hands and knees. If you have wrist issues, you can make your hands into a fist and put your knuckles on the floor. 
• To perform the cat portion of the exercise, round your mid and lower back and curl your core in. Look down towards the floor. 
• To perform the camel portion, arch your back, lift your chest, and look forward.
• Alternate between the two for the desired number of sets and reps.

3. Thread the needle

• To perform this exercise, get on your hands and knees. This should be done with both sides leading, but for the purpose of being concise, I will explain this as if the right arm is moving. 
• Keep your left hand on the ground and lift your right arm overhead while twisting at your midback. 
• You should open your chest towards the right side of the area you’re in and look up towards your right hand. Next, bring your right arm back towards your body and bring it across your body towards the left.
• Thread the right arm behind the left arm and twist at your midback to "thread the needle".
• Repeat on the same side for the desired number of sets or reps, then perform on the other side.

4. Lower trunk rotation stretch

• To perform this exercise, lie on your back with your knees bent and your feet on the ground. 
• Exhale as you let both knees fall to one side, inhale and hold, and bring the legs back to the starting position as you exhale again.
• Repeat on the other side and alternate.

6. Arch/Curl in sitting

• Sit in a chair that is low enough for you to be able to place both feet flat on the ground. 
• Feel your weight evenly distributed between your sits bones.
• Feel both of your heels on the ground and act as if a string is pulling the crown of your head towards the ceiling to sit up straight.
• To arch, perform an anterior pelvic tilt.
• Your low back should arch, and your hip pointers should tilt forward and down towards the ground. To curl, perform a posterior pelvic tilt.
• You should feel your low back round, and your hip pointers should go towards your lower ribs to curl.

7. Side stretch in sitting

• Sit with your weight evenly distributed in your sits bones. 
• Place your left hand on either your arm rest or thigh on the same side.
• Reach your right arm overhead and lean towards the left.
• You should feel a stretch in your side.
• Try to avoid lifting your sitting bones off the chair.
• Repeat on the opposite side.

It's important to identify the cause of poor flexibility to fully address it. A qualified fitness professional or healthcare provider can help determine the underlying cause and develop a guided plan to improve flexibility and/or strength, if that is your goal.

Learn more HERE.

Click on our blog to learn 7 stretches with the Stretch Out Strap.

Local to the Austin area? Give us a call at 512-215-4227 to learn more about how we can help you improve your flexibility with our physical therapy, Pilates and Gyrotonic programs.

1. What are the most common types of posture problems (kyphosis, lordoisis, forward head, flatback, scoliosis)? What causes these issues?

The most common postural problems that I see as a physical therapist with 25 years of experience are excessive lumbar lordosis and forward head posture. Many times, the two are seen together. 

Lumbar lordosis, also known as swayback, is caused by tightness of the hip flexors and weakness of the core. As a society, we sit too much for work, entertainment, driving, and just living. We sit more now than at any time in recorded history because of our reliance on technology for most occupations and fields. 

As the hip flexors get tighter, the antagonist muscle, the multifidus, gets weaker. As people make an attempt to use their abdominals and multifidus, they actually end up just creating a bigger swayback, or lordosis. 

A forward head is caused by weakness of the core, tightness of the chest, and the muscles in the front, side, and back of the neck. This causes the shoulder blades to go up towards the ears and the head to go forward, causing forward head posture. This is caused by sitting and technology, as already discussed.

The opposite of lumbar lordosis would be a flat-back posture. This can be caused by muscle imbalances as well. Often, this is paired with a posterior pelvic tilt as opposed to an anterior pelvic tilt paired with excessive lumbar lordosis. Hamstrings, abdominals, and glutes are often tight and overactive with a flat lumbar spine. The lumbar paraspinals, hip flexors, and deep core muscles are often inhibited and weak.

Excessive thoracic kyphosis, also known as a rounded upper back or hunchback, can be caused by several factors. Thoracic kyphosis can be related to forward head posture and the amount of time spent sitting as well. Ergonomics at work can play a role too. 

One of the most common causes of excessive thoracic kyphosis is poor posture, particularly from prolonged sitting or using electronic devices with poor ergonomics. As we age, disc height can decrease. This can result in a more rounded upper back. 

Osteoporosis can increase the risk of thoracic kyphosis as well. Some people may be genetically predisposed to developing thoracic kyphosis. Weakness in the muscles of the upper back and shoulders, combined with tightness in the chest muscles, can also contribute. Injuries or trauma to the spine or upper back can lead to excessive thoracic kyphosis. Certain medical conditions, such as Scheuermann's disease, can also be related to this.

Type of Scoliosis

Idiopathic scoliosis is the most common type of scoliosis, and its cause is unknown. It usually develops during childhood or adolescence and affects girls more often than boys. 

Congenital scoliosis is present at birth and is caused by abnormal spinal development in the womb. 

Neuromuscular scoliosis is caused by a medical condition that affects the muscles and nerves, such as muscular dystrophy, cerebral palsy, or a spinal cord injury. 

Degenerative scoliosis is a type of scoliosis that occurs with the degeneration of the spine due to aging or trauma. 

Traumatic scoliosis is caused by a traumatic injury to the spine, such as a fracture or dislocation. 

Functional scoliosis occurs when the spine appears to have a curve, but the curve is not due to a structural abnormality in the spine. Rather, it is caused by poor posture, muscle imbalance, or leg length discrepancy.

2. How do these postures deviate from good posture?

If the lower back is in a swayback position and the head is forward, it can cause you to lose height. The head is like a 15-pound bowling ball and should be sitting on top of the cervical spine, not leaning forward. There should be a slight lordosis in the lower back, in the area in between lordosis and flatback. 

Thoracic kyphosis is normal, but excessive thoracic kyphosis can be related to pain and muscle imbalance. The most common curvatures of scoliosis can be either a right or left curve, usually in the thoracic or lumbar spine. The curves can vary in degree and severity. These curves are in the coronal plane as opposed to the sagittal plane that lumbar lordosis and thoracic kyphosis are in.

3. What are the long-term effects of bad posture?

Most people focus on the pain that comes from poor postures, like headaches and neck pain from forward head posture and sciatic and low back pain from swayback, but I like to dig deeper. The consequences of these poor postures on the organs are frequently overlooked. 

Forward head posture causes increased tension in the lungs and makes it harder to take a full breath. Lordosis tends to create a forward-spilling effect of the abdominals, causing weakness and pressure on the reproductive organs.

4. What are the best ways to improve posture?

I recommend having an evaluation with a licensed physical therapist to learn what type of posture you have and what kind of plan you would need to improve it. 

For forward head and swayback, I teach my patients how to stretch or release the tight muscles pulling them forward, followed by strengthening the weak antagonist muscles. 

My favorite is to have someone lay on a 3-foot foam roller to open their chest and then practice abdominal and pelvic floor strengthening with a neutral spine. This is just one of many exercises, but it addresses both forward head posture and excessive lordosis.

5. How can posture correctors help?

I think posture correctors are good for the early phases of strengthening the postural muscles, but I do not think they are a good long-term solution. You need muscle strength and postural awareness on your own to make postural changes. Postural awareness is the hardest thing to find, and it takes a while. Using a postural corrector in conjunction with postural awareness exercises can be of short-term benefit.

6. How long does it take to correct posture?

The younger you are, the easier it is to improve long-term posture. However, young people today have bad posture sooner than those from my generation. We did not have computers or phones until after college, and my kids have had those things since an early age, contributing to poor posture sooner. Postural strength improvements require several months of awareness of where your shoulder blades and lower back are in space. 

I was 28 when I finally made long-term improvements in my posture. I practiced Pilates after my stretching and release routine, and after about 6 months, I was 2 inches taller with improved posture.

Learn more about posture here. Common Posture Problems and How to Fix 

Check out my new favorite chair to help you sit in good posture all day…  Why You Should Choose the Duorest Ergonomic Chair from Ergospace: Unveiling the Future of Comfort at Work

Call 512-215-4227 if you are in the Austin area and would like to learn more about how we can help you with your posture. 

What is the difference between the Pilates Mat and the Pilates Reformer?

Both Mat Pilates and Reformer Pilates offer unique benefits and can be effective forms of exercise, depending on individual goals and needs. Mat Pilates is a form of Pilates that involves performing exercises on a mat using body weight as resistance.

It is a low-impact form of exercise that can help improve core strength, balance, flexibility, and posture. Mat Pilates can be done anywhere as it requires minimal equipment, making it a convenient option for home workouts or traveling.

Reformer Pilates involves performing exercises on a specially designed machine called a reformer, which provides resistance through springs and pulleys. It can help improve strength, flexibility, balance, and coordination and is particularly useful for people recovering from an injury or those with joint issues.

Both forms of Pilates can be effective for different fitness goals and levels. Ultimately, the best choice depends on individual goals and preferences. Reformer Pilates is a low-impact form of exercise that utilizes a specially designed machine called a reformer. Here are some of the benefits of practicing Pilates on the Reformer:

Improved Strength

Reformer Pilates exercises focus on improving core strength, stability, and balance. This can help improve overall strength, which can have a positive impact on daily activities.

Increased Flexibility

Reformer Pilates exercises can help improve flexibility, range of motion, and joint mobility. This can help reduce muscle tension and prevent injuries.

Low Impact

Reformer Pilates is a low-impact form of exercise, making it an ideal option for people with joint issues or those recovering from an injury.

Improved Posture

Reformer Pilates exercises can help improve posture by strengthening the muscles that support the spine and improving alignment.

Increased Body Awareness

Reformer Pilates exercises require focus and concentration, which can improve body awareness and mindfulness.

Stress Reduction 

Reformer Pilates exercises can help reduce stress and promote relaxation, making them an excellent option for people looking to de-stress and unwind. Pilates involves breath work, which can contribute to this.

Customizable Workouts

Reformer Pilates exercises can be modified to suit different fitness levels and goals, making it a versatile form of exercise. There are several ways to use Pilates equipment or mat Pilates exercises that are appropriate for all fitness levels. It is best to begin Pilates with a trainer or at a facility where you can get direct instructions on form and performance of the basics.

Overall, reformer Pilates is an effective form of exercise that can have numerous physical and mental health benefits. Details are highlighted below.

How many times a week should you do Reformer Pilates?

I recommend that you do two to three Pilates Reformer classes or private sessions per week. Once a week is a good start, but there is too much time in between sessions for a beginner to get the mental and physical aspects of Pilates.

Two to three times per week is recommended for novice Pilates students, and once the mental awareness starts to improve, it is fine to attend less frequently. I would also recommend taking five private lessons before jumping into a group class with multiple people and less individual attention.

Is mat Pilates as good as reformer Pilates?

Mat Pilates, in my opinion, is more difficult than reformer Pilates, at least at first. I encourage people to start with the reformer and progress to mat work. The reformer is designed to assist and resist. The assistance from the reformer initially really helps with the awareness improvements.

Mat Pilates is basically you and gravity on a mat. It is more accessible and cheaper than using the reformer, but more challenging for the novice Pilates student. In our Pilates teacher training program, we progress our students through the reformer and other Pilates equipment before teaching mat work. This allows them time to get stronger, both mentally and physically, before progressing to the more challenging mat work.

What are the benefits of reformer Pilates?

The reformer is a great piece of exercise equipment that offers hundreds and hundreds of unique exercises. You can strengthen your entire body in one session while focusing on mental awareness of proper form and breathing. Pilates is a total-body workout that does not isolate the back, biceps, chest, and legs on separate days.

In Pilates, all exercises originate from the powerhouse, or core. If you are doing leg exercises or arm exercises, your core is engaged, or should be engaged, with every exercise. Core strength, pain reduction, improved posture, and flexibility are some of the benefits that our Pilates clients and physical therapy patients report every day using the Pilates reformer.

How fast do you see results with Reformer Pilates?

Joseph Pilates had a quote that said, "In 10 sessions you'll feel the difference, in 20 you'll see the difference, and in 30 you'll have a new body." I will leave that answer to the man who created the system and equipment.

Is reformer Pilates good for weight loss?

Pilates is not a magic pill for weight loss, but it can be a great complement to eating healthy and performing cardio exercises. There is some cardio in Pilates Reformer classes, but that is not the intention. We see people tone up and make postural improvements that are just as powerful as weight loss.

Reformer Pilates can be an effective component of a weight loss program, but it should be combined with other forms of exercise and a healthy diet for optimal results. Reformer Pilates exercises focus on building lean muscle mass, which can help boost metabolism and burn more calories even at rest.

However, Pilates alone may not burn enough calories to lead to significant weight loss. Incorporating cardiovascular exercises such as running, cycling, or swimming along with a healthy diet can help create a calorie deficit that can lead to weight loss. Additionally, Pilates can help improve body composition by building lean muscle mass while reducing body fat.

This can lead to a leaner and toned appearance, even if the number on the scale remains the same. In summary, Reformer Pilates can be a useful addition to a weight loss program, but it should be combined with other forms of exercise and a healthy diet for optimal results. If you feel you need guidance for cardio and/or nutrition, it is best to consult with a healthcare provider, nutritionist, and/or trainer.

Check out the blog from Womens Health HERE:

Learn more about the Pilates Reformer at How Do I Try A Pilates Reformer Workout For Beginners?

Call 512-215-4227 to get started with us at & Pilates in Austin / West Lake Hills, Texas.

What are signs of a weak core?

A weak core can have several signs and symptoms, including:

1. Poor Posture

A weak core can cause poor posture, leading to slouching or a hunched-over appearance.

2. Lower Back Pain

A weak core can cause lower back pain or discomfort, as the muscles in the lower back are forced to work harder to compensate for the lack of core strength.

3. Poor Balance

A weak core can lead to poor balance, making it harder to perform daily activities like standing, walking, or climbing stairs.

4. Reduced Flexibility

A weak core can cause reduced flexibility, leading to stiffness or tightness in the hips and lower back.

5. Difficulty Performing Abdominal Exercises

Difficulty performing abdominal exercises like crunches or sit-ups can be a sign of a weak core.

6. Difficulty Breathing

A weak core can make it harder to breathe deeply or fully, as the muscles involved in breathing are interconnected with the core muscles.

If you experience any of these signs or symptoms, it's important to focus on strengthening your core muscles through exercises like planks, bridges, and Pilates. A qualified fitness professional or physical therapist can help develop a plan to improve core strength and reduce these symptoms.

How often should I do core exercises?

The frequency of core exercises depends on individual goals and fitness levels. However, as a rule, it is recommended to perform core exercises at least 2-3 times per week, in addition to other forms of exercise.

For beginners, it's essential to start slowly and gradually increase the intensity and frequency of core exercises. Starting with 1-2 sessions per week can help the body adjust to the exercises and reduce the risk of injury.

For intermediate to advanced exercisers, it's recommended to perform core exercises 3–4 times per week. This frequency can help build strength and endurance in the core muscles. It is important to note that rest and recovery are just as important as exercise itself.

It's recommended to take a day of rest between core exercise sessions to allow the muscles to recover and prevent overuse injuries. It's also essential to vary the types of core exercises performed to target different muscle groups and prevent boredom.

Incorporating a variety of exercises such as planks, bridges, crunches, and Pilates can help achieve the best results.

How do you know if your core is getting stronger?

There are a few signs and indicators that your core is getting stronger. A stronger core can lead to better posture, as the muscles in the core support the spine and help maintain proper alignment. A stronger core can lead to improved balance, making it easier to perform activities that require stability, such as yoga, running, or weightlifting.

As your core muscles get stronger, you may notice that you can maintain abdominal exercises like planks or sit-ups for longer periods of time, indicating increased muscular endurance. A stronger core can help relieve lower back pain or discomfort, as the muscles in the core can better support the spine and reduce the load on the lower back.

Improved athletic performance can also be noted, as the muscles in the core play a critical role in many sports and activities. The muscles involved in respiration are interconnected with the core muscles and can lead to improved breathing.

If you notice any of these signs or symptoms, it's a good indication that your core is getting stronger. Keep in mind that core strength takes time and consistency to develop, so it's essential to stick to a regular exercise routine and gradually increase the intensity of your workouts over time.

What happens when core muscles are weak?

When the core muscles are weak, it can lead to a range of issues and symptoms. Poor posture is one sign. The core muscles help support the spine, and weak core muscles can lead to poor posture, causing the body to slouch or hunch over. Weak core muscles can cause lower back pain, as the muscles in the lower back have to work harder to compensate for the lack of core strength.

The core muscles play a crucial role in maintaining balance and stability, and weak core muscles can lead to reduced balance and coordination. An increased risk of injury is another possible side effect of a weak core. Weak core muscles can increase the risk of injury, as the body is less able to support itself during physical activity.

Limited flexibility can also be a result, as the muscles in the hips and lower back may become stiff or tight. Weak core muscles can make it harder to breathe deeply or fully as well. If you experience any of these symptoms, it's essential to focus on strengthening your core muscles through exercises like planks, bridges, and Pilates. A qualified fitness professional or physical therapist can help develop a plan to improve core strength and reduce these symptoms.

How can I prevent this? What core exercises should I do?

As a Pilates Physical Therapist, I want to share a few Pilates moves to start.

• The Hundred / 100
• Roll Up
• Roll Over
• Criss Cross
• Rolling like a Ball
• Swimming

Next, I want to share some more traditional Physical Therapy exercises to improve core strength.

• Bridging
• Dead Bug
• Quadruped alternating arm and leg lift
• Prone alternating arm and leg lift
• Side plank

To summarize, our body's core is the central link that connects the upper and lower body and is crucial for balance, posture, and movement. If neglected, a weak core can manifest in several discomforting ways, like poor posture, lower back pain, reduced flexibility, and diminished balance, to name a few.

This blog, penned from a physical therapist's perspective, illuminates the importance of a robust core and answers pertinent questions related to identifying a weak core, understanding the ideal frequency of core exercises, and recognizing signs of improved core strength.

Learn about the potential risks of a weak core as well as a curated selection of Pilates and traditional Physical Therapy exercises to bolster your core strength effectively.

Our expert physical therapist breaks down each exercise, making this guide a handy resource for those starting their journey towards a stronger core as well as for seasoned fitness enthusiasts seeking to enhance their core workout regimen. Empower your fitness journey with this comprehensive guide to core exercises.

Learn more about ways to strengthen your core by clicking HERE.

Read this blog  to learn more about how we help people with back pain by strengthening their core.

What exactly is the Duorest Ergonomic Chair?

This state-of-the-art seating solution from Ergospace is revolutionizing the way we view comfort and ergonomics in the workplace. Its innovative design, coupled with numerous health and productivity benefits, has put it at the forefront of office furniture.

The Duorest Chair is not your average office chair. Ergospace has incorporated unique, patented technology that delivers a seating experience like no other. With adjustable dual backrests designed to move independently, they support the natural curve of the spine, reducing the strain on your back muscles. Its unique 3D movement design allows the chair to adapt to your posture, providing personalized support and promoting an optimal seating position.

Why should you consider using the Duorest Chair?

The answer is straightforward: it offers a blend of unprecedented comfort and support that promotes healthier work habits. Today's office jobs entail sitting for long hours, which can result in poor posture, back and neck pain, and a host of other health issues. The Duorest chair is specifically designed to mitigate these problems.

What are the benefits of using this ergonomic chair at the office?

One of the significant benefits of using the Duorest Ergonomic Chair in the office is that it dramatically enhances comfort. The adjustable dual backrests alleviate pressure on the spine, reducing fatigue and discomfort. In addition, the 3D movement design encourages you to change positions often, preventing the stiffness associated with prolonged sitting.

But the advantages do not stop at comfort. This chair is also a boon for productivity. Research indicates that discomfort from poor ergonomics can distract you and decrease your work performance. By offering superior comfort and support, the Duorest chair allows you to focus better on your work.

Are ergonomic chairs really worth it?

Absolutely. The benefits of ergonomics go far beyond immediate comfort. Regular use of an ergonomic chair can help prevent long-term health problems associated with poor posture and sedentary behavior, like musculoskeletal disorders. Moreover, the cost of ergonomic chairs is often offset by the potential increase in productivity and reduction in healthcare costs.

Does an ergonomic chair help with back pain?

The Duorest Chair's ergonomic design can indeed help with back pain. It encourages a correct sitting posture by supporting the natural curve of your spine, which can significantly alleviate back strain. Furthermore, the chair's dynamic movement encourages periodic posture changes, which can prevent the muscle stiffness and soreness associated with prolonged sitting.

Does an ergonomic chair help with neck pain and headaches?

Similarly, the chair can help with neck pain and headaches. An adjustable headrest supports your neck and head, maintaining a healthy alignment with your spine. This can prevent the tension and strain that often lead to neck pain and headaches. The headrest is also designed to reduce eye strain, a common cause of headaches in the office environment.

What is the price range for duorest chairs compared to other ergonomic chairs?

When it comes to the price range, the Duorest ergonomic chairs might seem more expensive than traditional office chairs at first glance. However, considering their significant health and productivity benefits, they offer excellent value for money. The cost of Duorest chairs varies depending on the specific model and features, but typically, they fall within a mid- to high-end price range compared to other ergonomic chairs.

Why are ergonomic chairs so expensive?

Ergonomic chairs are often more expensive than traditional office chairs due to the extensive research, design, and high-quality materials that go into their construction. They're not just made to fill a space; they're crafted with a keen understanding of human anatomy and the science of ergonomics. This specialized design allows them to provide superior support and adjustability, ensuring a personalized fit for each user. Moreover, the high-quality materials used in these chairs are meant to ensure durability, meaning these chairs often last much longer than standard office chairs.

Are ergonomic chairs better than office chairs?

Ergonomic chairs are a type of office chair, but they incorporate special features to promote comfort, proper posture, and overall well-being. Traditional office chairs may lack these specific features, which can lead to discomfort or even long-term health problems with extensive use. So, in terms of promoting health and productivity, ergonomic chairs are generally considered better than standard office chairs.

What is the difference between an orthopedic and an ergonomic chair?

While both types of chairs aim to provide comfort and support, there is a key difference between orthopedic and ergonomic chairs. Orthopedic chairs are designed specifically to address the needs of individuals with existing health conditions like back pain or arthritis, conforming to the body to relieve pressure on key points.

On the other hand, ergonomic chairs are designed with the goal of preventing health issues related to poor posture and extended periods of sitting. They are made to support the body's natural alignment, reduce strain, and encourage movement. While an orthopedic chair can be ergonomic, not all ergonomic chairs are orthopedic, as they do not necessarily target specific health conditions.

Are ergonomic chairs good for posture?

Absolutely! One of the primary goals of an ergonomic chair is to support good posture. Unlike traditional chairs, ergonomic chairs are adjustable in multiple ways, including seat height, backrest angle, and armrest position. These adjustments allow the chair to fit the user's body precisely, encouraging a sitting posture that maintains the natural curve of the spine. Regular use of an ergonomic chair can help prevent the slouching habit and other poor posture issues associated with long-term sitting.

Conclusion

The Duorest Ergonomic Chair from Ergospace is more than a chair; it's a comprehensive solution to the comfort and health issues that plague the modern workspace. Its innovative design and undeniable benefits make it an excellent investment for anyone seeking to enhance their office experience and promote a healthier active lifestyle. After all, your health and comfort are priceless.

Check out our blog to learn more about the Swopper chair and how it strengthens your core while sitting on it…

See what the National Institute of Health says about ergonomic chairs by clicking HERE.

Ready to purchase your ergonomic chair? Visit www.ergospacestore.com to get your Duorest chair from Ergospace and use coupon code CORE to save $50.

Local to Austin / West Lake Hills, Texas? Stop by the studio to try it out. See if you like it before you buy it.

All right! So hey guys, what's up? 

It's Stephen Dunn, and today we have Dr. Claire Watkins...

Who is Dr. Claire Watkins?

Hi...She is our new physical therapist, making her our third physical therapist on the team with Dr. Danny and Dr. Andy. She's kind of taking my place, which is really weird because I now don't have a room because we did a little musical chairs with the rooms and Danny has taken Andy's old room. Andy's taking my old room, and now Claire is in Danny's room. 

I know that's a mouthful, so with that said, I just want to do a quick video to really introduce Dr. Claire but also get a little bit of her story, and so some of the story will come up in a little bit and we'll joke and laugh about it, but you're all going to say, "Oh, I now see why you hired her," but I'm going to let that come up naturally. So with that said, the first question is: why did you become a physical therapist? 

Dr. Claire's Story

When I was in high school, I became interested in physical therapy. I was pretty competitive in cheerleading and gymnastics, and when I was a senior in high school, I was trying out for LSU's cheerleading team, and...

That didn't take long, there it is...

Yeah, I ended up doing it for about a year, but in the process, I was overdoing it. 

And then you went to college to prepare for PT school; did you start college with that goal in mind?...

No, from day one I wanted to be an architect, but because I didn't fully realize everything that would entail, I ended up changing my mind and thinking about how much physical therapy had helped me, and just like in my freshman year, I made that decision...

Now, she's already mentioned LSU and that she was a cheerleader, which I think is cool, but the fact that she went to LSU got Cheryl and me excited. Cheryl, who also attended LSU, and I'll tell you a quick story about her, was going to be on the cheerleading squad but then decided she just wanted to have a little more fun in school. Claire went the other route; she was on the cheerleading squad for a year and then decided she wanted to focus on her grades...

I'm not going to make a career out of cheerleading...

That makes sense. Yeah, that makes a lot of sense. Now you're originally from Lake Charles, correct?...

Yes...

And then you went to LSU for undergrad. Now tell us the journey that got you to Austin...

So basically, being from Louisiana, I got sick of the hurricanes and decided to pick a place that I would have been interested in. So when I was in college, we actually came to Austin and did lots of hiking for one of our spring breaks, and I just really enjoyed the whole experience. I looked into PT schools in the Austin area and was able to make it work. And then after PT school, I fell in love with it further and decided to stay...

That's great; I didn't realize you came here first and then tried to get into school here, as opposed to getting into school here. I knew you went to school here in Austin, but I thought you went to school and stayed instead...

I applied here on purpose...

Yeah, that's awesome, and it's very different coming from Louisiana to Austin; the hills, the scenery, it's just very, very different in a lot of ways...

There are no potholes in the roads; you can see through the water to the bottom of it, so you know it's not brown mud water. After moving to California and Texas, I'll never swim in Louisiana again. When I lived there in 1998, I used to swim there, but when I moved away, I was like, "Oh my gosh, I saw clear water, yeah, I'm never going to swim in those swamp waters again."

I grew up tubing in Lake Charles Lake, and there are probably gators down there...

Oh, there's no doubt about it, they're alligators...

I'm lucky to have all of my toes...

The importance of one-on-one treatment with patients.

The next question I have is, "What made you want to leave where you were working and come work with us?" We're not going to say any names or anything, but let the people know why you wanted to work with us...

Yeah, so I've always been interested in and have liked doing Pilates; that's what initially caught my eye, but the big thing out of everything, like my number one kind of non-negotiable after being in busier clinics, was the one-on-one treatment with patients. In my previous clinics, I was working normal hours but seeing two to three patients per hour with a minimum of two new evaluations per day, and it just felt like a mill. It was busy, busy, busy, and I just felt like I wasn't able to provide the care that each patient deserved because of the way it was set up.

Difference of work at previous clinics and current clinic.

So with that being done, I decided to make it a priority to seek out something that prioritized one-on-one treatment because I just felt like that was the best for everybody involved...

And that's a great point, and we've built our clinic on one-on-one care for the entire time we've been here, and some people don't realize the difference, right? Patients don't realize the difference, but all of the therapists who work here know the difference because we've all worked in the places she's describing.

Cheryl and Stephen's reason for building the clinic.

This is why Cheryl and I built this place the way we did, because it was based on what we didn't want to do. So now that you've been here a couple weeks,  tell me what's been your favorite thing about spending more individual time with people...

Just getting to know everyone on a much deeper, more personal level It just makes me feel like I'm able to provide so much better care. I'm able to problem-solve and troubleshoot at the moment without having to take a step away to care for another patient. It's good, so I'm going to be with one person, and I just feel like I'm able to provide a more thorough treatment and a better experience for the both of us...

So it's a much more focused approach, and I always say when therapists come to work with us, you know your skills aren't going to just change overnight; you're not going to just become a better therapist because you have one-on-one time, but you are exactly right when focused on only one person, so it makes you an incredibly better therapist...

No distractions...

The distractions aren't exactly there, and getting to know someone on a deeper level means they don't always tell you the stuff we want to know, but you start figuring it out a little bit by playing detective with that one-on-one time and not being a detective in a sly way, right? I think just kind of problem-solving is the best way to do what you said a moment ago.

Now, one of the things that got me excited about Claire coming on board was that she does some things similar to us.

The school she went to is really heavy on manual therapy. The guy who started St. Augustine was a manual therapist, Stanley Paris. So she's gotten out of school using her hands a lot, whereas at the school I went to because of one of my teachers, I got a lot of training in manual therapy, but as soon as that guy left, that wasn't the case anymore.

It was kind of hit or miss. So I got a lot of manual therapy training in school, and she got a lot of manual therapy training in school, just like Andy, who went to the same school, but the campus was in Florida. Something that she does that I don't know anything about and that people ask me all the time about is dry needling.

Dr. Claire has done some dry needling training since she's been out of school, and I just want you to tell us a little bit about what dry needling is and how you use it in therapy...  

I usually use it when I think it's a completely appropriate intervention for the person. I usually like to start with more traditional manual techniques, like joint mobilizations and soft tissue work, and if that doesn't seem to be helping, I usually try to use dry needling as an additional tool. So, basically, the idea behind dry needling is that you will stick a needle into a soft tissue such as a muscle belly, a tendon, or fascia to help relieve a trigger point, which is commonly recognized as a knot or a tight spot, usually in the muscle belly.

Dry needling is used to create a healing response at the physiological level, and this healing response is usually triggered by creating a micro-trauma with the needle. These are super-thin needles of varying lengths; they're usually one to three inches long, depending on what tissue you're treating and how deep it needs to go. The needle creates a micro-trauma and initiates a natural healing response that would normally occur if you had any other type of trauma, like a cut or something like that...

Should someone try dry needling if they are scared of needles? 

Is the size of a dry needle the same as the size of a syringe a doctor would give you a shot with? ...

It varies in thickness depending on the application. It's not delivering any medicine, so it doesn't have the hollowness of a needle that you would get an injection with. It's usually a quick, in-and-out technique. It doesn't take very long, depending on how many areas you're treating and what else is going on. I'm not injecting anything into anybody. If you are afraid of needles, then it wouldn't be something that I would recommend...

I got it, I comprehended it, and it makes sense.

So with that said,  we're super happy to bring Dr. Claire on to the team. It's our first female therapist in quite some time, so I'm excited about that. It brings a completely different energy, so Dr. Claire from Louisiana, who went to LSU and then went to PT school here in South Austin, has stayed around since working at a few places and seeing a different side of therapy and is now working with us in a place where our side just spends time with people. 

That's the difference, and we're not better, we're just different, and by saying that, we really focus on you, the client, not on us and our skills or what we do, but on what you need, finding what that is, and delivering it for you. So with that said, thanks for watching and reading, guys. Thanks for being on board, and we look forward to having you around for a long time...

I'm excited to meet you guys!

To learn more about why Dr. Claire left the Orthopedic owned physical therapy clinic to work at a physical therapist owned clinic…

How do cervical traction devices work?

Cervical traction devices are designed to stretch and decompress the cervical spine, or neck, by utilizing mechanical tension. They work by creating tension by creating a pulling force that creates distraction and a gliding effect on the vertebrae. It helps relieve pain by separating the vertebrae, increasing the flexibility of tissues, and relieving pressure on the discs and nerves in the cervical spine.

There are many different types of cervical traction devices, but most consist of having a harness around the head connected to a system of ropes, pulleys, and weights to provide the pulling or distraction force. Other types will utilize air pressure, springs, or the weight of the head to attain the pulling action.

The person is placed in either a sitting position or laying on their back, depending on the mechanism. Once the patient is comfortable and the harness is attached appropriately, the device is adjusted to the appropriate amount of force depending on what the goal of treatment is. The patient is then asked to remain still or perform exercises directed by a medical professional. One type that we use in our clinic is called a Cranial Cradle. It is different than most types in that it does not use a pulling force but rather gravity and the weight of the head to simulate the pull we, as therapists, apply for distraction.

These devices can be used to treat a variety of issues, including neck pain, herniated discs, degenerative disc disease, and cervical radiculopathy. According to recent studies, the greatest benefit is for people with cervical radiculopathy who are experiencing pain in the arm or hand that has not responded to other treatments.

Are cervical traction devices safe to use?

They are safe to use at home but should always be performed under the care of a qualified healthcare professional, such as a physical therapist or doctor. Improper use or incorrect settings of the pull can lead to injury or the exacerbation of existing symptoms. Use of the Cranial Cradle is another safe option because the only requirement is that the person can tolerate lying on their back with their head supported by the device.

Who should use cervical traction devices and who shouldn't?

People with neck pain, herniated discs, degenerative disc disease, or cervical radiculopathy can benefit from using cervical traction. As mentioned above, it has the best response with people experiencing arm pain due to cervical radiculopathy.

The clinical practice guidelines for cervical traction include those who are 55 or older, have a positive shoulder abduction test (meaning they hold their arm over their head, which provides traction or relief of the nerves in the arm), have a positive median nerve tension test, have improved symptoms from a neck distraction test done by a medical practitioner, and have a positive Spurling’s test (where a patient bends their head to the side where their arm pain is and the PT or doctor gently applies a downward force that increases their symptoms).

There are people not appropriate for cervical traction. Those include people who have certain diseases or structural issues, including tumors, malignancy, infection of the spine, inflammation of the spine, or rheumatoid arthritis; vascular issues such as vertebrobasilar insufficiency (VBI); fractures or recent sprains or strains in the neck less than two weeks old; mechanical fusion or instrumentation in the cervical spine; osteoporosis; and pregnancy.

Why have cervical traction devices become so popular recently?

I think these devices have risen in popularity due to the increases in neck pain and postural changes caused by our increasingly sedentary lifestyle. As a society, we have transitioned more to occupations requiring sitting and using computers and cell phones for long periods. This leads to what people have affectionately termed "tech neck." When we engage in these activities and positions for long periods, our body adapts and leads to postural changes.

These include a forward head, rounded shoulders, and increased kyphosis (rounding) of the thoracic spine or upper back. This leads to tightening in the chest muscles, upper back and shoulders, back of the neck, and underneath the skull. In addition, there is lengthening and weakening of muscles in the front of the neck and stress on the joints of the neck and upper back. All these factors combined can lead to neck pain, and people are looking for options to alleviate it.

What should our readers know about cervical traction devices and how they may benefit?

People should know that this is a tool they can use to assist in alleviating their symptoms, but it is not a cure. Combining cervical traction with exercise and proper posture and ergonomics will help correct the postural changes I mentioned before. It is important to remember that our bodies are meant to move.

If you are sitting at a computer for work or for long periods, make sure to shift your position about every 20 to 30 minutes and to get up and walk around for five minutes every hour or two. Having good ergonomics in your equipment is crucial. Make sure your monitor is at head level to avoid leaning your head forward; adjust the height of your chair so your knees are slightly lower than your hips; and adjust your armrests so the elbows are at 90 degrees. In addition, try to bring your phone up to head level to avoid craning your neck and back when using it for extended periods.

Tips for using cervical traction devices: Combining exercise and proper posture for optimal relief from neck pain.

Along with the use of cervical traction and changes in work or home technology stations, retraining the muscles to help support the postural changes is crucial. Exercises that can assist include neck and upper back mobility for the joints and stretching for the tight or short muscles. These can include chin tucks, which also work on strengthening, mobility, and stretching depending on how you are doing them; cat and cow and thread the needle are good mobility exercises.

Effective stretching and strengthening exercises to improve neck and shoulder mobility and flexibility.

Stretching can include your chest muscles, such as the pectoralis minor and major, along with the diaphragm, and the muscles of the upper neck and shoulders, including the scalenes, upper trapezius, and levator scapulae. After performing those, you can follow them up with strengthening of the scapular muscles such as the rhomboids, middle and lower trapezius, and serratus anterior to assist in maintaining the changes produced from the mobility exercises and increasing the flexibility of the muscles through stretching.

Get your cranial cradle or pneumatic cervical traction unit for home here...

See what PubMed  has to say about home cervical traction.

Are you a local of Austin | Westlake Hills suffering from neck pain, cervical radiculopathy, degenerative disc disease, etc.?

Give us a call at 512-215-4227 to set an appointment with our physical therapist.

What is osteoporosis?

Osteoporosis is a condition that affects millions of people around the world, especially postmenopausal women. It is a progressive disease characterized by a loss of bone density and mass, which makes the bones more brittle and fragile. As a result, people with osteoporosis are at a higher risk of fractures, particularly in the hip, spine, and wrist.

What exercises should I avoid with osteoporosis?

Fortunately, exercise can help to prevent or slow down the progression of osteoporosis. However, not all exercises are safe for people with this condition. In this blog, we will summarize the precautions and exercises for people with osteoporosis, based on the recommendations of the National Osteoporosis Foundation and the American Council on Exercise.

Firstly, it is essential to understand that exercises that involve high-impact activities or forward flexion of the spine should be avoided. These activities can increase the risk of vertebral fractures in people with osteoporosis. Instead, low-impact exercises like Pilates, yoga, and resistance training are recommended.

What exercises should I do with osteoporosis?

As a physical therapist who has helped many patients with osteoporosis, I have seen the benefits of exercise firsthand. One of my clients, Mary, was diagnosed with osteoporosis in her early 60s. She was initially afraid to do any exercise, fearing that she would break a bone. However, with guidance and a customized exercise program, she was able to gradually increase her bone density and improve her overall strength and mobility.

hip hinge

One of the key exercises that we incorporated into Mary's program was a hip hinge. The hip hinge is a fundamental movement pattern that involves bending forward at the hips while keeping the spine in a neutral position. It is a safe and effective way to strengthen the posterior chain muscles, including the glutes, hamstrings, and lower back. The hip hinge also helps to improve posture and balance, which are important factors in preventing falls and fractures.

To perform a hip hinge, stand with your feet hip-width apart and a slight bend in your knees. Place your hands on your hips or in front of your thighs. Slowly hinge forward at the hips, pushing your glutes back and keeping your spine straight. You should feel a stretch in your hamstrings. Then, engage your glutes and push your hips forward to return to the starting position. Repeat for 10–12 repetitions.

shoulder bridge

Another exercise that is safe and effective for people with osteoporosis is the shoulder bridge. The shoulder bridge strengthens the glutes, hamstrings, and lower back while promoting spinal extension. To perform the shoulder bridge, lie on your back with your knees bent and your feet flat on the floor. Place your hands by your sides. Lift your hips off the ground, squeezing your glutes and hamstrings. Hold for a few seconds, then lower back down. Repeat for 10–12 repetitions.

While the hip hinge and shoulder bridge are safe for people with osteoporosis, there are certain exercises that should be avoided. These exercises include forward flexion of the spine, such as the roll-up and teaser in Pilates. The other Pilates exercises that are contraindicated are the hundred, the roll over, rolling like a ball, single leg stretch, spine stretch, corkscrew, open-leg rocker, saw, swan, neck pull, scissors, bicycle, spine twist, jackknife, seal, and boomerang.

Instead, exercises that promote spinal extension, such as the swan and cobra in Pilates, are recommended. ACE also suggests incorporating resistance training with light weights or resistance bands to help maintain bone density. Other Pilates exercises that are safe to do in a Pilates mat class are the double leg click, side kicks, hip circles, swimming, leg pulls to the front, leg pulls, side kicks kneeling, and the shoulder bridge.

Should I do resistance training with osteoporosis?

Incorporating Resistance Training

Resistance training is another great way to improve bone density, especially for individuals with osteoporosis. Research has shown that resistance training with weights or resistance bands can help to stimulate bone growth and maintain bone density.

When incorporating resistance training, it is important to start with light weights or resistance bands and gradually increase the intensity over time. It is also important to work with a certified personal trainer or physical therapist who can ensure proper form and technique to prevent injury.

Pilates exercises to avoid with osteoporosis.

As mentioned earlier, certain exercises should be avoided, especially those that involve high-impact activities or forward flexion of the spine.

The following Pilates mat class exercises are contraindicated and should be avoided by individuals with osteoporosis:

It is also important to avoid high-impact activities such as jumping and running, as these can increase the risk of falls and fractures in individuals with osteoporosis.

Pilates exercises to do with osteoporosis.

Low-impact exercises such as Pilates, yoga, and resistance training are recommended for individuals with osteoporosis. The following Pilates mat class exercises are safe to do:

• Double leg click
• Side kicks
• Hip circles
• Swimming
• Leg pulls to the front
• Leg pulls
• Side kicks kneeling
• Shoulder bridge (mid-height)

These exercises promote spinal extension and help to improve posture and balance, which can reduce the risk of falls and fractures.

The Hip Hinge

In addition to the exercises mentioned above, incorporating the hip hinge into your exercise routine can also be beneficial for individuals with osteoporosis. The hip hinge is a movement pattern that involves hinging at the hips while keeping the spine in a neutral position. This movement is commonly used in exercises such as deadlifts, kettlebell swings, and squats.

The hip hinge is important because it strengthens the muscles in the back, hips, and legs, which are important for maintaining posture and balance. Research has also shown that the hip hinge can help to improve bone density in the lumbar spine, which is especially important for individuals with osteoporosis.

Case Study

To illustrate the effectiveness of exercise in improving bone density, let's take a look at the case study of one of my clients. Mary (not her real name) is a 65-year-old woman who was diagnosed with osteoporosis several years ago. She came to me seeking help in improving her bone density and reducing her risk of falls and fractures.

Together, we developed an exercise program that focused on low-impact exercises such as Pilates, yoga, and resistance training. We also incorporated the hip hinge into her daily routine of loading and unloading the dishwasher, doing laundry, and reaching below the sink.

After several years of consistent exercise, Mary's bone density had significantly improved, and she was no longer taking Fosamax. She had progressed from osteoporosis to osteopenia. She also reported feeling stronger, more balanced, and more confident in her daily activities, and she made great improvements that amazed her doctor. Most people digress with osteoporosis, but with the right exercise plan and consistency, Mary found great success.

Consult with a Healthcare Professional

As always, it is important to consult with a healthcare professional before starting any exercise program, especially if you have osteoporosis. A healthcare professional can help to determine which exercises are safe and appropriate for your individual needs and can also monitor your progress over time.

In conclusion, osteoporosis is a common condition that can be improved through exercise. Low-impact exercises such as Pilates, yoga, and resistance training are recommended while you incorporate hip hinges into your daily life.

Want to learn more about the silent disease known as osteoporosis? Call 512-215-4227 now to speak with our team about getting in for an evaluation with one of our physical therapists.

See what the Mayo Clinic has to say about osteoporosis.

Learn two easy weight-bearing exercises to do daily here...