What Is Osteoporosis?

So you may be wondering what chair yoga and osteoporosis have to do with each other. Well, osteoporosis is much more common than we may think and the effects on individuals and their family members can be quite devastating. I thought that it would be a good idea to provide some resources and to help spread some awareness on a topic that you might not think too much about.

You may know someone who has osteoporosis or you may have been diagnosed with it yourself, but what exactly is it? Osteoporosis is a disease of the bone and it means “porous bone”. It results from the body losing too much bone, not making enough, or both. Under a microscope, the bone looks like a honeycomb. Bones that have lost mass and density are more likely to break (Bone Health and Osteoporosis Foundation, nd)

You may want to check out the Bone Health and Osteoporosis Foundation (BOHF) for some great information on Osteoporosis. The Bone Health and Osteoporosis Foundation site can be a great resource. I think it is worth taking a look through the site for information on diagnosis, fall prevention, healthy living, patient support, and treatments if this is a concern for you or a family member. This is not a substitute for speaking with your doctor about any concerns you have, but it may be a good place to start.

The not so great news is that Osteoporosis causes 2 million broken bones a year and because we cannot feel it- that might be the first sign of osteoporosis. We may also notice that we start to lose height or our upper back becomes rounded. The most common sites for osteoporotic fractures are the wrist, hips, and spine (Bone Health and Osteoporosis Foundation, nd).

Our bone mass peaks at about age 30. We build it up by doing weight bearing exercises and lots of physical activity when we are young. The bad news is that after about age 30 it starts to decline. The good news is that we can slow this decline by resistance training. The even better news is that it is never too late to reap the benefits from a resistance training program- no matter what age!

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If you have concerns about this, speak with your doctor. A visit with a physical therapist or certified trainer who specializes in osteoporosis can help you get on your way to starting a resistance training program. Keep reading for some tips on chair yoga for beginners and osteoporosis. Or, take a look at the end of the post for some more helpful links and resources.

Osteoporosis And Chair Yoga For Beginners

A diagnosis of osteoporosis may bring anxiety and worry. You may be wondering what this means for how you move and how you can exercise. Or you may be wondering what you should and should not be doing. There can be a lot of conflicting information out there. The BHOF gives the following guidelines for movement:

• No sit-ups or abdominal crunches
• No bending forward from the waist
• No spinal twist movements
• No excessive bending or twisting of the trunk

Take a look at their Resource Page if you are interested in learning more information- Resource Library: BHOF

You might be interested to know that we put more stress on our spine when we sit compared to when we are standing. If we spend a lot of time sitting in a chair, or even if we don’t, it really pays to put some attention into our posture. If we are slouching, we are putting stress on vulnerable areas in our spine. This also makes a good case for changing up our position frequently throughout the day and taking some movement breaks. Just a few minutes of stretching interspersed in your day can make a difference. Bringing some awareness to our posture can be a great first step.

What Does This Mean for Yoga?

After reading the list above you may be thinking – But what is left over for yoga if I am not bending and twisting?

There are still plenty of yoga poses and movements that we can do. We can still get all the benefits. Just like in our daily lives, we just have to be a little more mindful. I do not include any excessive or loaded spinal flexion, full range or resisted twisting, cervical neck extension, or excessive rounding of the spine in any of my sequences. You must do what is right for you. When taking any yoga or exercise class, be sure to address any of your concerns with the instructor.

For example, it is very common to see the pose Cat and Cow adapted from the floor to the chair. We see it all the time. Unfortunately, the Cat component isn’t really doing our spine any favors when it comes to osteoporosis. Also, if we already have a baseline posture of rounded shoulders, we probably do not need to add more thoracic spinal flexion to the mix. We can modify this and take out the spinal flexion by returning to a nice long neutral spine. We can still get a nice stretch on the back of the neck with a little neck flexion.

Our bodies respond to practice and we get really good at things that we do a lot- that includes sitting with a slouched posture. By tuning into our bodies and quieting our minds, yoga can help us to move with more intention. This can result in safer movement that we can carry over into our daily activities.

What Can We Do?

• Speak with your doctor if you have concerns so that you can be directed to the correct resources and information.
• Check in with your posture right now and see how you are doing.
• You can work to strengthen the muscles that support the hip joint and the spine. Always speak with your doctor if you have concerns about your strength, your risk for falls, or before you start an exercise program. It is never too late to start a resistance training program.
• Check out this page from American Bone Health about proper lifting and hinging from the hips (these are good reminders for everyone).
• This is an interesting read about hip hinging from NPR-The Lost Art of Bending Over:How Other Cultures Spare Their Spines
• Try this hip hinge exercise to help strengthen the core and promote a healthy movement habit: Hip Hinge
• Give this chair yoga sequence to stretch and strengthen a try: Chair Yoga to Stretch and Strengthen
• Or, you may enjoy this short lower body chair yoga exercise break

Osteoporosis Resources

Osteoporosis Evidenced Based Resources – Healthy People 2030

Osteoporosis : Diagnosis, Treatment, and Steps To Take – NIH

I invite you to check out the Resources page for 5 simple seated chair yoga poses you can easily add to your day- plus many more free printables.

Take a look at Is Chair Yoga Right for You? if you are new to chair yoga.

You may be interested in taking a look at some barriers that hinder starting an exercise program in Motivation For Movement

You can find some more resources on strength training in  Chair Yoga For Strength.

The 7 Day Chair Yoga Challenge is a gentle way to start adding movement to your day.

Or if you are interested in mindfulness practices, you may enjoy this simple 21 Day Mindfulness Challenge

Visit The Peaceful Chair Etsy Shop for Health and Wellness related printable pages.

If you deal with anxiety, you may be interested in these positive affirmation bracelets : Presently Bracelets

Finally, you may enjoy Chair Yoga For Cardio

I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts as well as the latest Free Printables!

Namaste!

References

Bone Health and Osteoporosis Foundation. (n.d.). What is Osteoporosis and What Causes it? Bonehealthandosteoporosisfoundation.Org. Retrieved April 4, 2022, from https://www.bonehealthandosteoporosis.org/patients/what-is-osteoporosis/

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.