Osteoporosis Pilates

Osteoporosis Pilates OsteoporosisPilates provides exercise designed specifically for those with osteoporosis & Osteopenia.

01/09/2026

"Just don't bend forward" isn't a plan. Here's what we do instead.

Told to avoid flexion and left with no actual strategy for real life? Same. You still need to load the dishwasher, pick things up, do the laundry.

So I teach the hip hinge as an everyday skill, not a warning:

✨️Standing, side-on to the pulley, one strap guides you forward, then loads your back body as you stand back up

✨️Standing on a box, holding both straps, same principle, full bodyweight guided and controlled through the hinge (This one is from the amazing so shout out to her for this!)

Both build a hip hinge you trust, so when life asks you to bend and lift, your body already knows how.

Consider this your prep work. Get confident with the pattern first, then add the load, deadlifts, squats, heavier resistance, all building on the same hinge. 💪

Ready to feel this for yourself? Book my weekly Zoom class straight from this profile, tap Book, that's it.💙

Where does hip hinging show up in your day? Tell me below 👇

24/08/2026

READ THIS IF YOU DO REFORMER👇

You could be doing reformer Pilates for years and still not build bone density.

I know that's a hard sentence to read, especially if this machine has become part of how you've rebuilt trust in your own body since your diagnosis. So let me be clear about what I'm *not* saying: I'm not saying reformer work isn't valuable. I'm not saying you've wasted your time.

What I am saying is this, nobody sat you down and explained the difference between maintaining what you have and building what you've lost. So you've been left assuming this machine is doing more than it actually can. And when a bone scan doesn't move the way you hoped, that gap between what you were told and what actually happened lands on you, not on the missing information.

You deserved that distinction from day one. Not fear, not vague reassurance, just the truth about what this method can and can't do, so you can make real decisions about your training instead of guessing.❤️

Reformer Pilates, done well, builds strength, balance, and the confidence to move well. That protects you from falls, which is where most fractures actually happen. But building bone density needs real weight-bearing load against a fixed surface, which is exactly why I don't stop at reformer work with my osteoporosis clients, and why I'm walking you through the weights-plus-reformer combo I actually use in my next reels 😉

So tell me honestly, did you know reformer Pilates falls on the "maintaining" side of this, or is this the first time someone's told you?👇

Need weekly help & guidance? You can join my weekly zoom classes, every Mon & thurs, book via the link in my bio ✨️

Most women I speak to after their diagnosis are doing everything they've been told.They're walking every day. Taking the...
23/06/2026

Most women I speak to after their diagnosis are doing everything they've been told.

They're walking every day. Taking their calcium. Being careful.

And yet something still feels missing, like they're doing something, but not quite the right things.
Here's what I wish someone had told me when I first started working in bone health:

Walking is wonderful, but it isn't enough on its own. Your bones are smart. They respond to challenge, to load, to impact, not just movement for movement's sake.

The good news? Once you understand what your bones actually need, everything gets simpler. You stop second-guessing and start moving with real purpose.

Swipe through to see the five things that genuinely make a difference and ask yourself honestly: is your current routine giving your bones all of these?

I'd love to know, which one surprised you most? Drop it in the comments below 👇
Gemma x

17/06/2026

I'm going to say something you probably don't want to hear: the caution that feels like protection might be what's putting you at risk.

I hear it constantly "I'm scared that if I push too hard, I'll hurt myself." I get it. The moment you're told your bones are weaker than they should be, every instinct says move less, be careful.

But the women who fracture aren't usually the ones training. They're the ones who quietly stopped, who lost muscle and balance over years of "being careful."

Start with squats, hip hinges, lunges. Bodyweight first, 2–3 times a week. That's where real protection begins.

Want to know exactly what safe, effective exercise looks like for your bones?

That's exactly what my free workshop, Osteoporosis: Fact vs Fear, covers: link in bio.✨

Follow for more of this, and tell me 👇
what's the movement you've been avoiding because it felt "too risky"?

Here’s Why 👇 Strength training is having its moment (and rightly so!). 🏋️‍♀️ It helps build muscle mass, improve bone de...
26/11/2024

Here’s Why 👇

Strength training is having its moment (and rightly so!). 🏋️‍♀️ It helps build muscle mass, improve bone density, and make everyday tasks easier. Plus, it’s linked to *so* many amazing benefits.

But let’s not forget about balance...

⚖️ Balance is your first line of defence against fractures. When it comes to osteoporosis, our main goal is to prevent fractures—and improving balance is *key*.

The good news? You can boost your balance in just 15 minutes a day. 🙌 Split it into smaller chunks throughout your day:

✨ Morning:While brushing your teeth, try standing on one leg for 1 minute, then switch sides. 🦵🪥
✨ Afternoon:After lunch, take a gentle walk and add a balance challenge! Try a tandem walk (heel to toe) forwards —or even backwards. 🚶‍♀️
✨ Evening: Before bed, stand with one foot in front of the other and slowly turn your head left to right. 🌙

Important Safety Tips:
✔️ Always practice in a safe space with something sturdy nearby to hold on to if needed, like a countertop or chair. 🪑
✔️ Wear supportive, non-slip footwear to reduce the risk of slipping. 👟
✔️ If you feel unsteady, use a balance aid and don’t push yourself beyond your comfort level. 🙏

This routine covers:
✅ Static balance (holding still on one leg)
✅ Dynamic balance (moving while balancing)
✅ Vestibular challenges (training your inner ear to stay steady)

By practising all three, you’ll build resilience, improve coordination, and reduce your fracture risk. 💪⚖️



Will you give this a try? Let me know how it goes in the comments! 👇

Address

London

Website

Alerts

Be the first to know and let us send you an email when Osteoporosis Pilates posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Osteoporosis Pilates:

Shortcuts

Share

Category