Pilates & Osteoporosis
Boomerang is your home for spine-safe exercise!
Are you overwhelmed by all the conflicting advice about exercising with osteoporosis?
Don't flex your spine, lift weights, don't lift weights, don't lift your arms overhead, jump, don't jump... it can be confusing!
Fortunately, we're here to help you move, move well, move more and have fun doing it!
People with osteoporosis and osteopenia need to move and exercise more, not less. We need to build strength, improve our balance and agility and maintain good posture and alignment to keep our bones strong and avoid fractures.
Osteoporosis Canada and Too Fit to Fracture provide reliable information. At Boomerang, we have 3 teachers certified by BoneFit to teach classes that are tailored to those with bone loss. Alison Crouch actually has osteoporosis herself and has an active, confident life full of movement. AnnaMarie has been specialising in bone density for many years and created the Better Bones and Backs class. Emily is a wonderful teacher who has done a deep dive on osteoporosis and restorative Pilates and worked with Alison to develop our new strength-based standing class.
What does a bone-friendly class look like?
We avoid rapid, repetitive, weighted, or end-range flexion or rotation of the spine.
We can still get great core work without doing traditional crunches, twists and Pilates rolling exercises!
We focus on back strength to support your posture and core alignment.
We work with resistance bands and hand weights to increase strength, and we concentrate on excellent form and technique so you get the most possible benefit.
We spend time standing to work on balance (making sure you have as much support as you need to be confident).
We have an exciting new class called Cardio, Strength & Balance that is more challenging and targets bone-safe strength, balance, agility and posture exercises.
Are there in studio and online options?
Yes! Better Bones & Backs is online on Mondays and both online AND in studio on Wednesdays. Check the schedule here to save your spot!
Cardio, Strength & Balance is both online and in studio on Wednesdays and runs alternately with Better Bones & Backs on Saturdays!
Are these classes still good even if I don't have osteoporosis?
Yes, we can all benefit from strength, balance and posture work no matter what our bone density is!
Can I come to class if I have a history of vertebral fractures?
Yes, you can! Shoot us an email at alison@boomerangpilates.ca and we'll make sure you're in the right class and put you in touch with the teacher to make sure she has all the important details about your level of bone loss and fracture history.
Osteoporosis: the MoveSMART Method Online Program
Alison has an amazing program for osteoporosis and osteopenia! It's a yours-forever program that includes the science and movement recommendations for osteoporosis, exercise tutorials, flow videos, special deep dives into modifications and options for your specific needs and a week-by-week action guide so you never have to wonder what to do next.
And if you're like most people, you have a folder of courses you've never finished or don't know what to do with. That won't happen here! You get 12 weeks of small group coaching (on zoom, recorded for your convenience) and Alison will make sure you understand every exercise as it applies to you specifically. You can bring your challenges and your wins to a group that totally gets what you're experiencing, from overwhelm to newfound confidence!
Don't flex your spine, lift weights, don't lift weights, don't lift your arms overhead, jump, don't jump... it can be confusing!
Fortunately, we're here to help you move, move well, move more and have fun doing it!
People with osteoporosis and osteopenia need to move and exercise more, not less. We need to build strength, improve our balance and agility and maintain good posture and alignment to keep our bones strong and avoid fractures.
Osteoporosis Canada and Too Fit to Fracture provide reliable information. At Boomerang, we have 3 teachers certified by BoneFit to teach classes that are tailored to those with bone loss. Alison Crouch actually has osteoporosis herself and has an active, confident life full of movement. AnnaMarie has been specialising in bone density for many years and created the Better Bones and Backs class. Emily is a wonderful teacher who has done a deep dive on osteoporosis and restorative Pilates and worked with Alison to develop our new strength-based standing class.
What does a bone-friendly class look like?
We avoid rapid, repetitive, weighted, or end-range flexion or rotation of the spine.
We can still get great core work without doing traditional crunches, twists and Pilates rolling exercises!
We focus on back strength to support your posture and core alignment.
We work with resistance bands and hand weights to increase strength, and we concentrate on excellent form and technique so you get the most possible benefit.
We spend time standing to work on balance (making sure you have as much support as you need to be confident).
We have an exciting new class called Cardio, Strength & Balance that is more challenging and targets bone-safe strength, balance, agility and posture exercises.
Are there in studio and online options?
Yes! Better Bones & Backs is online on Mondays and both online AND in studio on Wednesdays. Check the schedule here to save your spot!
Cardio, Strength & Balance is both online and in studio on Wednesdays and runs alternately with Better Bones & Backs on Saturdays!
Are these classes still good even if I don't have osteoporosis?
Yes, we can all benefit from strength, balance and posture work no matter what our bone density is!
Can I come to class if I have a history of vertebral fractures?
Yes, you can! Shoot us an email at alison@boomerangpilates.ca and we'll make sure you're in the right class and put you in touch with the teacher to make sure she has all the important details about your level of bone loss and fracture history.
Osteoporosis: the MoveSMART Method Online Program
Alison has an amazing program for osteoporosis and osteopenia! It's a yours-forever program that includes the science and movement recommendations for osteoporosis, exercise tutorials, flow videos, special deep dives into modifications and options for your specific needs and a week-by-week action guide so you never have to wonder what to do next.
And if you're like most people, you have a folder of courses you've never finished or don't know what to do with. That won't happen here! You get 12 weeks of small group coaching (on zoom, recorded for your convenience) and Alison will make sure you understand every exercise as it applies to you specifically. You can bring your challenges and your wins to a group that totally gets what you're experiencing, from overwhelm to newfound confidence!
Want some help choosing the best path? Book a free mentorship call with Alison and figure out if classes, privates or the online program are the best fit for you!
