Osteoporosis workshop take-aways

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bones in the wrist get weak when all we do is type…

Workshops are my favorite way to teach alignment content : between sharing personal stories and good laughs and helping each other out with exercise technique, the information quickly becomes a part of our movement systems and we leave ready to apply it and reap the benefits.

This particular Saturday the weather was extra gloomy so we were all glad to be inside, cozy and ready to stretch and move well.

We started by sharing what everyone knows about osteoporosis: some of the words that came up were: vitamin D, Calcium, weight-bearing, Diet, walking, kyphosis, age, genetics, sports, teenagers, estrogen, menopause.  I am sure you’ve heard those words and even read whole articles and books about them.

While I pride myself on having some of the smartest and brightest students, one common factor eludes everyone: nutrition is not enough, one has to move in specific ways in order to strengthen bones where bones need it. And no, weight bearing does not mean walking with weights in your hands.

Enter Whole Body Alignment – the system that Restorative Exercise Specialists, like me, teach. It’s a very gentle way to reestablish relationships between muscles, joints and bones and allow the body to benefit from walking and other natural movement.

I’m sharing some of the most vital points we made during the session:

1. Stacking your body vertically and practicing whole body aligned walking is a great way to optimize bone loading without stress to the system. Spend as much of your sitting, standing and walking time vertically aligned – hip over ankles, chest over hips, head over shoulders.

2. It’s important to know your sites – for hip, wrist or spine (ribs) choose exercises appropriately. Walking will positively affect the whole body.

3. Eat plenty of veggies with your protein.

4. When you choose supplements look for one that contains K2 and D 3 alongside your Calcium/Magnesium. There are a number of K2/D3 combinations on the market you can take alongside your Calcium/Magnesium. Remember to count on food before supplements to get what you need.  For more information on vitamins and minerals, check Vitamin K2 interview with Kate Bleue

5. Practice your alignment exercises daily. Start with the calf stretch as you can do it anywhere and multiple times a day.

From how we stand to how we walk, to the types of shoes we choose, we have so much power to optimize our cellular health. The ladies who started with me last week are already moving better. Now waiting for those DEXA results to come back and rejoice!

have a great day and move well:


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