One-to-One Osteoporosis Rehab: Personalised Exercise for Safer Strength

So, do you know which biological mechanisms lead to the progressive loss of bone density seen in osteoporosis, and why certain populations in the UK may be more at risk?

And…

With nearly one in two women and one in five men over 50 expected to break a bone because of osteoporosis, how much do you really know about protecting your bone health?

Hearing that your bones are getting weak day by day is never a good feeling and it’s perfectly fine to move with caution but here’s something important that I want you to know.

Research shows that osteoporosis (bones getting weak) is a normal aging process (1), and it is estimated that about 3.5 million people in the UK are living with osteoporosis. (2)

But you must know that you can still move with confidence and do important tasks on your own but with the RIGHT REHAB having personalized exercise for osteoporosis.

If your bones are weak, not all exercises you come across are good for your body and research shows that it may cause more harm than good. (3)

Are you living in Greater London?

Keep reading this article and as I am an osteoporosis exercise specialist London based, I will guide you step by step how one-to-one osteoporosis rehab can do wonders in your life.

Why is personalised one-to-one exercise safer for osteoporosis?

Do you know?

Research shows that each year in the UK there are approximately 540,000–550,000 new fragility fractures, due to osteoporosis (4).

That’s why safe and personalised exercises for osteoporosis are the need of the hour.

You may have heard that personalised exercise osteoporosis is crucial in one-to-one osteoporosis rehab UK but I’ll tell you the reason behind it.

Imagine two women in their 60s, both with complaints of back pain and stooped posture.

The first woman’s X-rays showed osteoporotic fractures in the thoracic spine (upper back), while the second woman had no fractures but the muscles responsible for maintaining posture were found to be very weak.

The woman with fractures was prescribed gentle spinal extension and breathing exercises in supported positions to improve posture without overloading vertebrae that are fractured. (5)

However, for the second woman, proper postural training and resistance band exercises were introduced to build spinal extensor strength. (6)

See?

Although both presented with “back pain and stooped posture,” one needed protective mobility work, while the other’s body required progressive strengthening.

As an osteoporosis exercise specialist London, I fully understand the impact of thorough assessment of my clients on their osteoporosis rehab.

While majority of personal trainers and physios focus on one-size-fits-all approach and prescribe same set of exercises to all of their clients again and again, I know that by keeping all my exercises and osteoporosis rehab plans individualized, it will help the client to avoid a hip, spine or bone break.

Here’s what N. Michael has to say about her Osteoporosis Rehab.

“Beyond the physical improvements, I experienced significant psychological benefits:

• My energy levels increased by at least 70% and I felt more positive and motivated.
• Improved posture gave me a better body image and a deeper sense of satisfaction.
• My sleep quality improved dramatically, and I rarely suffer from restless nights.”

Are you also looking for an osteoporosis rehab plan that matches your body’s need?

Click here to book your FREE ONLINE CONSULTATION now.

The Best Safe Exercises for Osteoporosis

You might be confused by the term “safe exercises” and wonder whether exercises can actually be harmful too?

Because since childhood, we have heard that exercising is good for our health.

So why am I talking about safe exercises for osteoporosis?

Because the truth is, some exercises will place stress on your bones that are already weak.

And what happens when you put pressure on a bone that is already weak?

Research shows – it breaks. (7)

According to the UK’s Royal Osteoporosis Society, approximately 1 in 2 women and 1 in 5 men over the age of 50 will sustain an osteoporotic fracture at some point in their life. (2)

That’s why you must know about the exercises that are safe for your body.

Depending on what comes out during your consultation research shows potentially here are some safe exercises for osteoporosis. (8)

• Chin tucks: Some spine alignment exercises chin tucks can improve your posture for bone strength. All you have to do is to sit straight and try to move your chin backward and forward, keeping your head straight.

However, avoid the end ranges.

• Gentle wall push-ups: Gentle wall push-ups help in building muscles around your spine and are considered safe strength training osteoporosis. Research has shown beneficial results of resistance training for bone health in osteoporotic patients. (9)

Avoid pushing your hips and pelvis forward.

• Bridging: Bridging is one of the safest exercises for osteoporosis. It helps in activating your core muscles and improves your posture.

Make sure you draw your navel to the spine and fully engage your core muscles.

• Core and Balance Training (Pilates-Based): Customised Pilates for osteoporosis and modified balance training for osteoporosis are also considered safe options.

Some examples include standing leg lifts and pelvic tilts. (10)

Functional Everyday Movements: Functional movements like sit-to-stand, gentle walking, and stretching are also safe exercises for osteoporosis. They help in improving movement confidence.

• Side-lying Leg Lifts: Lie on one side, lift your top leg slowly, and lower it without letting it drop. This gentle exercise strengthens your hip and thigh muscles, which is important for maintaining mobility and reducing fracture risk.

Avoid rotating your hips backward or lifting too high.

• Heel Raises: Stand tall, hold onto a chair or some other support, and lift your heels slowly off the ground, then lower them with control. This helps to strengthen your calves and ankles, improving balance and stability to prevent falls.

Avoid leaning forward or locking your knees.

Why customisation is important in osteoporosis rehab?

I keep telling my clients that customisation is key to every successful rehab and here’s why it makes all the difference.

I encountered two women with osteoporosis who both complained of hip pain after a minor fall.

After proper assessment, I came to know that one of the two sustained a stable pubic ramus (hip bone) fracture.

My rehab plan included partial weight-bearing exercises with gradual progression to full gait training.

The second woman had no fracture but significant gluteal muscles weakness.

In this client, I didn’t restrict the weight bearing and incorporated active hip strengthening exercises in the rehab plan and despite suffering from significant hip pain for 1 /1/2 years – she improved in a couple of weeks and her hip pain went away.

Imagine if I had given the strength training protocol to the first woman.

The fracture would have gone worse and made the client’s life miserable.

To help you understand it further, think of two persons with inability to lift something from the floor.

First person might not be able to do so because of an acute herniated disc in lumbar region (L1-L5-S1) while others might not be able to restrict flexibility in the hamstrings muscles.

The rehab plan of both clients will be entirely different and now you know why.

Read what Elizabeth Tiffany Edwards has to say about my rehab plan.

“In my personal experience Jazz provides rehab exercises more effective than any physio. I’ve never been given exercises before that work both the upper and lower back together so effectively. Jazz has also shown me how to train safely during a flare up so that I can maintain strength. And I went from not being able to do any push ups, to complete 22 – 24 push ups in a row!!”

What should I avoid when exercising with osteoporosis?

So, do you know that a survey of UK men aged 50+ showed only 2% are aware of their risk of osteoporotic fracture? (11)

This gives you an insight into the lack of awareness.

Most of the personal trainers you’ll encounter these days will keep telling you the safe exercises for osteoporosis but when you ask them what to avoid, here comes a long pause.

You know why?

Because they themselves are unaware of the fact that even a single exercise has several components and each component has its own significance.

While exercising with osteoporosis, you must know about things to avoid keeping your bones safe from fractures.

Here are some tips for you to avoid osteoporosis exercise mistakes. (12)

• Avoid forward bending exercises combined with twisting such as trying toe touches with your body tilted to one side. These movements increase pressure on the front of the vertebrae and may lead to spinal fractures.
• Refrain from sudden or jerky movements, especially if your balance is compromised, as they increase the likelihood of falls and fractures.
• Avoid high impact workouts like jumping or skipping rope because sudden pressure can put excessive stress over weak bones.
• Do not lift heavy weights with a rounded back.
• Never perform unsupervised exercises if you’re unsure about the technique.

Professional guidance ensures every osteoporosis rehab exercise and movement remains within a safe range.

Who Is Jazz Alessi?

I’m Jazz Alessi, a Clinical Exercise Specialist, osteoporosis exercise specialist London, Lecturer at the London School of Economics (LSE) Athletic Division, 2nd Generation Pilates Trainer, and Harley Street Nutritionist.

With over 20 years of experience, I’ve helped clients completely transform their strength, mobility, agility, and posture safely.

My unique holistic approach combines comprehensive assessments, safe and effective exercise and movement, customised nutrition plan for your osteoporosis challenges and goals, and mindset coaching training.

I help people rebuild strength and live pain-free through precise, personalised movement and happily move towards semi athletics where you will feel empowered and at your best.

FAQs about Osteoporosis exercise

Conclusion

One-to-one exercise is the safest and most effective way to build strength and confidence when living with osteoporosis.

Every single body is different, and personalised guidance ensures that each movement supports your bones rather than stressing them.

Remember, small, guided steps lead to lasting results.

References

1. Aspray TJ, Hill TR. Osteoporosis and the ageing skeleton. Biochemistry and cell biology of ageing: Part II clinical science. 2019 Mar 20:453-76.
2. Bromiley P, Kariki E, Cootes T. Royal Osteoporosis Society, Osteoporosis Online Conference December 1 st 2020: Abstracts: Royal Osteoporosis Society, Osteoporosis Online Conference December 1st 2020: Abstracts. Therapeutic Advances in Musculoskeletal Disease. 2020 Dec 1;12:1759720X2096928.
3. Sinaki M, Pfeifer M, Preisinger E, Itoi E, Rizzoli R, Boonen S, Geusens P, Minne HW. The role of exercise in the treatment of osteoporosis. Current osteoporosis reports. 2010 Sep;8(3):138-44.
4. Royal College of Physicians. National Hip Fracture Database Annual Report. https://www.nhfd.co.uk/files/2019ReportFiles/NHFD_2019_Annual_Report_v101.pdf, 2019.
5. Erhan B, Ataker Y. Rehabilitation of patients with osteoporotic fractures. Journal of clinical densitometry. 2020 Oct 1;23(4):534-8.
6. Kerschan-Schindl K. Prevention and rehabilitation of osteoporosis. Wiener Medizinische Wochenschrift. 2016 Feb;166(1):22-7.
7. Van Oostwaard M. Osteoporosis and the nature of fragility fracture: an overview. Fragility fracture nursing: holistic care and management of the orthogeriatric patient. 2018 Jun 16:1-3.
8. Zhang L, Zheng YL, Wang R, Wang XQ, Zhang H. Exercise for osteoporosis: a literature review of pathology and mechanism. Frontiers in immunology. 2022 Sep 9;13:1005665.
9. Zhang F, Wang Z, Su H, Zhao H, Lu W, Zhou W, Zhang H. Effect of a home-based resistance exercise program in elderly participants with osteoporosis: a randomized controlled trial. Osteoporosis international. 2022 Sep;33(9):1937-47.
10. da Silva Rocha V, de Barros Rocha L, de Oliveira Rocha LS, da Costa Cunha K, Rocha RS, da Silva ML. Effect of the pilates method on people with osteoporosis: a systematic review. Manual Therapy, Posturology & Rehabilitation Journal. 2022 Jul 4;20.
11. International Osteoporosis Foundation. Osteoporosis and Men Survey 2014
12. Zaheer S, LeBoff MS. Osteoporosis: prevention and treatment. Endotext. 2022 Dec 27.