Simple Modifications for Moving Safely
If you’ve been diagnosed with osteoporosis, you might be wondering whether you can still do Essentrics. The answer is you can – with some simple modifications to ensure the best bone health now and in the future! Our goal is to prioritize safety, so make sure to have a discussion with your health care professional before starting any new exercise program.
To improve bone density, we need to increase the force of the muscles pulling on our bones. This causes the bones to stimulate osteogenesis (the formation of bone). Weight-bearing exercise is often recommended with osteoporosis – this includes bodyweight exercise programs like Essentrics. By using your arms and legs as levers to make an exercise more challenging and using techniques like imagery to control muscle resistance, you can safely make your bones stronger and improve bone density over time.
Below are the key exercises you’ll modify to keep moving safely and confidently.
– Neutral C
– Spinal Rotations
– Hamstring Stretches – Seated & Chair
– Ab Exercises – Lying on Back
We recommend using a mirror to check your alignment as you practice these modifications, moving slowly and with ease.
Neutral C
Why Modify? Neutral C is one of the fundamental spinal positions in Essentrics, where the spine is rounded, and it’s used in every Essentrics workout. Its primary purpose is to rebalance the spine by stretching the muscles. However, it is important to distinguish Neutral C from the traditional C-Curve spine found in other exercise programs, which can compress the spine and is contraindicated for osteoporosis.
Essentrics Neutral C Position
Image Source: The Miracle of Flexibility: A Head-To-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free by Miranda Esmonde-White
In Essentrics, the key distinction in this position lies in our approach: we emphasize isolating the hips and shoulders from the spine, while “Pulling Up” to create space between the vertebrae—most importantly in the mid-spine, where osteoporosis often increases the risk of fractures. Though this version will be a smaller Neutral C than you may see in some of our videos, this modification will ensure your safety while still allowing you to reap the benefits of our workouts!
How to Modify:
1. Stand with your feet hip-width apart and gently bend your knees.
2. Tuck your tailbone, feeling your hips rotating around your thigh bones.
3. Pull up through your spine, visualizing the little interspinales muscles between each vertebra that help extend and stabilize the spine and maintain posture. Focus on engaging your core, because it supports and balances the strength we need in our lumbar or lower spine.
4. Softly round your shoulders forward. Think of a soft “parenthesis,” rather than a big C shape.
Top Tips: Remember to move with control and avoid a full forward fold. Take a break at any time.
Spinal Rotations
Why Modify? Rotation is essential for life! We twist our spine when looking out the back window of the car or reaching for groceries off the shelf and putting them into the cart. In Essentrics, the key to doing any spinal rotation, such as our Windmill exercise, is deliberate and controlled movement—never working to your maximum.
Tips to Modify:
– Always move slowly and gently with control.
– In any rotation, pull up and allow the hips to move.
– Never hold a position. Once you reach the ideal spot for your body, slowly come out of the exercise.
Essentrics Windmill Exercise
Image Source: The Miracle of Flexibility: A Head-To-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free by Miranda Esmonde-White
Hamstring Stretches – Seated or at the Barre
Why Modify? In this exercise, people often round their back in an attempt to reach as far as possible. In Essentrics, instead of rounding the spine forward, we hinge forward from the place where our hips and legs meet while Pulling Up to help lengthen the spine and increase space between the vertebra.
Tips to Modify:
– Floor: Sitting on risers will help you maintain a straight back with your legs in front. This reduces the stretch on the hamstrings enough to help you sit up tall and lengthen the spine.
– Barre/Chair: Place one foot on the seat of the chair. Bend your standing leg and keep your hips neutral. Keeping your spine straight (not rounding), Pull Up as you reach to the ceiling or sweep forward.
– If you have trouble getting your leg onto the seat of a chair, you can place it on the floor or a low stool. Be sure to hold the back of a chair so you don’t have to worry about balance!
Modification for Seated Hamstring Stretch: Sitting on Risers
Image Source: The Miracle of Flexibility: A Head-To-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free by Miranda Esmonde-White
Barre/Chair Hamstring Stretch: Pulling Up through the Spine
Image Source: The Miracle of Flexibility: A Head-To-Toe Program to Increase Strength, Improve Mobility, and Become Pain Free by Miranda Esmonde-White
Ab Exercises – Lying on Back
Why Modify? In a traditional crunch, we round the back as we lift the head. This creates too much force on the delicate vertebra. The safer alternative if you have osteoporosis: isometric abs exercises! This simple yet effective exercise strengthens your core without lifting the body off the floor.
How to Modify:
1. Lie flat on the floor, with your knees bent and feet comfortably apart on the mat. If your chin lifts to the ceiling, place a small cushion under your head.
2. Engage your abs. You can imagine pressing your abs towards the floor or coughing to feel your deep ab muscles engage.
3. Do not lift your head at any point and avoid rocking on your spine.
Top Tip: Use these modifications wherever your workout has a floor abs sequence. In workouts where both legs lift, keep one foot on the ground. You will still build strength in your core, while ensuring you are keeping your bones safe. These modifications are also safe and effective for supporting pelvic floor health.
Example of Isometric Ab Exercises
Contributing writers Dr. Nanette Tummers, Professor Emeritus at Eastern Connecticut State University and Level 4 Essentrics Instructor, and Severina Gates, Level 4 Essentrics Instructor and Educator.
When it comes to bone health,
movement makes all the difference.
FAQ
Q: Can I do Essentrics if I have osteoporosis?
A: Yes. Essentrics is safe for people with osteoporosis when done with simple modifications to avoid spinal compression, such as Pulling Up (lengthening the spine) and moving in correct alignment slowly with control. If you’ve been diagnosed with osteopenia or osteoporosis, have a discussion with your health care professional before starting any new exercise program.
Q: How does Essentrics help with bone density?
A: Essentrics uses bodyweight resistance and lever-based movements to increase the force of muscles pulling on bones. This stimulates osteogenesis, the process of bone formation, which supports stronger, healthier bones over time.
Q: What Essentrics ab exercises should I avoid with osteoporosis?
A: Avoid traditional crunches that round the spine. Instead, practice isometric ab exercises lying on your back with knees bent. Keep your head down, engage deep core muscles, and stabilize your spine without lifting or rocking.
Q: How to modify hamstring stretches in Essentrics for osteoporosis?
A: Always keep your spine elongated and hinge at the hips instead of rounding forward. Use props like risers or a chair to adjust hamstring stretches.
Q: Is Essentrics safe for spinal rotation with osteoporosis?
A: Yes, when done gently and with control. Pull up (lengthen) through your spine, allow your hips to move, and never force or hold the rotation. Move in and out of the position slowly to protect the vertebrae.
Q: How to start Essentrics safely with osteoporosis?
A: Begin with gentle, modified movements and consult your healthcare provider before starting. Use a mirror to check alignment, move slowly, and focus on techniques like pulling up, hip hinging, and isometric strengthening to protect your bones.
