Strong Bones & Backs Exercise Classes Sydney Spine & Pelvis Centre
Staying active throughout your life is important and helps support your bone health. Unfortunately, more than 60% of Australians over the age of 60 have Osteopenia or Osteoporosis. It is commonly managed medically with treatment or Calcium & Vitamin D supplements, however exercise is also an essential part of managing your bone density. If you have had a diagnosis of Osteopenia or Osteoporosis it is important for you to maintain or improve your bone health and this can be assisted by performing graded exercises designed to load your bones, strengthen muscles and improve your balance.
The team at Sydney Spine & Pelvis Physiotherapy Centre have been designing exercise programs for people with back, pelvic and hip injuries for over 20 years, and now we have combined this knowledge with the latest research into Exercise Rehab for Bone health to create our Strong Bones and Backs Programs. Unlike other generic programs, we recognise that maintaining and building bone strength often needs to be gradual and consider previous injuries or health conditions. It also requires more than just lifting heavy weights and so our classes will put equal emphasis on the 4 pillars for helping maintain strong bones: weight bearing exercise, resistance exercise, bone impact exercise and balance/falls prevention
When you join one of our classes you can expect:
- A small class format in our Gym with a maximum of 5 people per class initially
- An Individualised program of exercises for you that is always overseen by an experienced Physiotherapist
- A program that includes weighted exercise, resistance exercise, Impact exercises to stimulate bone formation, Balance/ fall prevention exercises
- Posture awareness & cues that teach core control plus guidance for optimal lifting techniques
- Weights will be tailored to your initial presentation but will be increased consistently to create the desired progression in bone loading
- You will also be guided on what exercises you should perform at home and how to manage your own aerobic exercise program needs
- Classes run in 9-10 week blocks for 50 minutes each week.
We know that building bone strength takes time, so you should expect to be attending classes for 6 to 12 months. Your strength exercises will also need to progress throughout each term and we will guide you through this process. Good results can be gained even if the weights are not particularly heavy objectively, as repetition also counts! In fact, all components of our classes are equally helpful to assist you to remain strong and agile.
To join our Strong Backs & Bones Class:
- You will need to attend an assessment session with one of our Physios if you are a New Patient to our clinic or not been to see us in the last year. This will ensure your program is appropriate to your capacity and needs.
- Be physically able to walk into the practice without walking aides such as a walking stick or wheelchair.
- Be able and willing to lift a minimum of 1kg weights in your hands initially.
- Have not had any bone fractures in the last 3 months (particularly vertebral, hip or pelvis fractures), and any previous fractures should have healed.
- You have medical clearance to return to exercise after resent surgery or acute illness.
- You are not presently suffering severe dizziness, syncope (fainiting) or unexplained falls that require medical investigation.
Contact us on (02) 9719 9114 to book your assessment or to join a class.
