Ensure you have a release from your healthcare practitioner to do exercises. Above all, be mindful of any movements that create a sharp, knife-like pain or tingling sensation. Always back out of any pose that does not serve you.

Guidelines for Bone Health

Healthy Bones

  • Weight bearing exercises – focus on creating “healthy” stress on your bones with balancing and strengthening movements
  • Be watchful and mindful of your posture so you keep your bones in alignment
  • Look for practices that focus on strengthening the bones of your spine and hips where Osteoporosis can often occur

Osteopenia 

  • No jumping, bouncing or sudden movements
  • Manage your stress levels as cortisol (the stress hormone) can weaken your bones; practice deep breathing and guided meditations to calm your nervous system
  • Weight bearing exercises – focus on creating “healthy” stress on your bones with balancing and strengthening movements
  • Non-weight bearing exercises – put strain on bones in a gentle way, letting the ligaments and tendons stress the bones through movement, causing osteoblasts to build more bone

Osteoporosis

  • No jumping, bouncing or sudden movements
  • Be cautious with forward bends by keeping your spine long and not rounding forward
  • Use the breath to stretch the musculature of your spine from the inside out
  • Upper Body – focus on poses that open your chest to help balance and/or reverse kyphosis (rounded upper back)
  • Lower Body – focus on strengthening your legs and lengthening your spine
  • Build vitality with gentle cardio movements like seated Sun Salutations
  • “Be cautious with everything.” ~ Gary Kraftsow

Guidelines for Joint Health

Normal Joints

  • Respect your range of motion (ROM) and stop when you feel resistance (like hitting a bumper)
  • Gently move your joints in all directions:
    • Hinge Joint – extend and flex
    • Ball and Socket Joint – extend, flex and rotate

Joint Injuries

  • Focus on stabilizing and strengthening your joints
  • Limit continual movement of your injured joint so as not to irritate it
  • Gently stretch the muscles around your injured joint

Joint Replacements 

  • Ensure you have a release from your healthcare practitioner to do exercises
  • Honor the ROM guidelines from your healthcare practitioner
  • Strengthen your replacement joint and muscles with poses that require holding (isometric)
  • Slowly increase your ROM and back out if there is any pain