Osteoporosis and the Role of Yoga in Bone Health
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Fran Conway RN, RYT, CIAYT
Director of Complementary Care at
NYPH/Weill Cornell Medical Center
What is Osteoporosis?
•
Osteo = Bones
•
Porosis = Porous
•
Loss of bone mass
•
Predisposes a person to fractures, which often heal
slowly and poorly
•
No symptoms
•
First sign? A fracture
What is Osteopenia?
•
Osteo = Bone
•
Penia= Deficiency
•
Bone Mineral Density (BMD) is lower than normal
•
A precursor to Osteoporosis
Statistics
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:
▪
300,00 hip fractures
▪
700,000 vertebral fractures
▪
250,00 wrist fractures
▪
300,000 at other sites
Risk Factors
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Age
•
Genetics
•
Hormones
•
Nutrition (Alcohol and Anorexia)
•
Smoking
•
Lack of Vitamin D - 20 mins of sun to convert
Vitamin D to its active form
•
Removal of ovaries - irreversible menopause
•
Medications (i.e.- Aromatase Inhibitors-used to prevent
the formation of estrogen. Prescribed for post-
menopausal women with hormone-receptor-positive early
breast cancer)
Interventions
•
Medications
•
Exercise:
▪
W
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B
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W
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Interventions (cont’d)
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Yoga
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D
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:
- A holding practice (30-60 secs/pose)
- A 12-25 minute daily bone strengthening
sequence
Wolff’s Law
“A bone will grow and remodel itself, in response to the
forces that are placed upon it”
•
The interior of bone is being remodeled by this force
•
It takes 10 seconds to create a biochemical change,
which signals the DNA to lay down more bone
•
Need to hold poses to stimulate the bone cells
to make protein
•
The poses are to be held for 30-60 seconds based
on this physical principle - resisting the lines of force
Wolff’s Law (cont’d)
•
Yoga creates an opposition that physically stimulates
osteoblasts
•
Physical stress stimulates mechanoreceptors which
activate new DNA
•
This synthesizes new protein which is extruded out of
the cell wall
•
The protein attracts phosphates and calcium
•
New bone is made
•
Wolff’s Law predicts that yoga will build bones
through the effects of stress on them
Mountain Pose
•
The foundational pose for
every other standing and
sitting pose that we do
•
Posture- if you can fix
your posture, you may be
able to fix other issues in
your body as well
Chair Pose
•
Stresses the entire pelvis
and all posterior portions
of the vertebrae
•
Strengthens the
quadriceps and hip
muscles
Tree Pose
•
Cultivates balance and
agility
•
Can reduce the risk of
fractures
•
Stimulates both femurs
and all spinal vertebrae
Warrior 1
•
Stresses the thigh and
pelvic bones with hip
extension
•
Stimulates the lumbar
and thoracic vertebral
bodies
•
Promotes balance
Warrior 2
•
Stimulates the femur and
pelvic bones
•
Improves balance, hip
mobility and leg strength
Side Angle Pose
•
Produces a stimulating
torque to the entire
central and peripheral
skeleton
Triangle
•
Places stress on the
greater trochanters,
pressure on the anterior
lumbar and posterior
thoracic vertebra
•
Builds stamina, focus and
balance
•
Reduces leg edema
Seated Spinal Twist
•
Applies stress to the
anterior vertebral column,
the facet joints, the
shoulder joint and
bilateral femur bones
Bridge Pose
•
Stimulates the posterior
elements of the spine
•
Raises anterior and
posterior pressures at the
hips, shoulders and wrists
•
Flexion pressure on the
knees, ankles and elbows
Hand-to-Big-Toe Pose
•
Stimulates the legs
(especially hamstrings),
pelvis and spine
•
The floor supports your
back and prevents it from
rounding
Savasana
•
To assimilate and
consolidate gains
•
Calms the brain and
helps relieve stress and
mild depression
•
Relaxes the body
Tips for those diagnosed with
Osteoporosis
•
Avoid forward bends - all the weight of your body is
coming down on the anterior vertebral bodies when you
round - can lead to fractures
•
This includes the “cat” in cat/cow
•
Avoid sit-ups
•
Posture - practice Mountain Pose several times/day
(vertebral fractures associated with poor posture)
Tips (cont’d)
•
Start looking at your habitual patterns:
▪
Blow drying hair
▪
Coming out of shower
▪
Heavy bags
▪
How we pick up things from the floor
▪
Look straight ahead
▪
Mindfulness
Unseen gifts
•
Yoga teaches us calm and focus, even under
pressure
•
Self assurance - posture related confidence
•
A comfortability in the body
•
Yoga carries into our “lives off the mat”
•
Encourages and cultivates mindfulness
Dr. Loren Fishman Information
•
Sciatica.org (website) click on “join study”
▪
Sign up for clinical trials
▪
Yoga vs Osteoporosis (dvd)
▪
Yoga for Osteoporosis (book)
Osteoporosis is a condition characterized by low bone mass, leading to increased fracture risk. This presentation delves into the definitions of osteoporosis and osteopenia, outlines key statistics on bone health in the U.S., discusses risk factors such as age, genetics, and lifestyle habits, and explores various interventions including medications and exercise like yoga. The practice of yoga, particularly Dr. Loren Fishman's Yoga for Osteoporosis, is highlighted for its benefits in bone strengthening and overall well-being.
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Presentation Transcript
Osteoporosis, Yoga and You Fran Conway RN, RYT, CIAYT Director of Complementary Care at NYPH/Weill Cornell Medical Center 1 Main Presentation Title Edit In Slide Master
What is Osteoporosis? Osteo = Bones Porosis = Porous Loss of bone mass Predisposes a person to fractures, which often heal slowly and poorly No symptoms First sign? A fracture 2 Main Presentation Title Edit In Slide Master
What is Osteopenia? Osteo = Bone Penia= Deficiency Bone Mineral Density (BMD) is lower than normal A precursor to Osteoporosis 3 Main Presentation Title Edit In Slide Master
Statistics 44 million Americans are known to have low bone mass One in two woman and one in four men over the age of 50 will have an osteoporosis-related fracture in their lifetime Osteoporosis is responsible for more than 1.5 million fractures annually, including roughly: 300,00 hip fractures 700,000 vertebral fractures 250,00 wrist fractures 300,000 at other sites 4 Main Presentation Title Edit In Slide Master
Risk Factors Age Genetics Hormones Nutrition (Alcohol and Anorexia) Smoking Lack of Vitamin D - 20 mins of sun to convert Vitamin D to its active form Removal of ovaries - irreversible menopause Medications (i.e.- Aromatase Inhibitors-used to prevent the formation of estrogen. Prescribed for post- menopausal women with hormone-receptor-positive early breast cancer) 5 Main Presentation Title Edit In Slide Master
Interventions Medications Exercise: Weight training Boxing Tai Chi Walking 6 Main Presentation Title Edit In Slide Master
Interventions (contd) Yoga (rom, balance, strength, coordination, agility) Works by stressing the bones, it stimulates the bones with isometric contractions Dr. Loren Fishman s Yoga for Osteoporosis: - A holding practice (30-60 secs/pose) - A 12-25 minute daily bone strengthening sequence 7 Main Presentation Title Edit In Slide Master
Wolffs Law A bone will grow and remodel itself, in response to the forces that are placed upon it The interior of bone is being remodeled by this force It takes 10 seconds to create a biochemical change, which signals the DNA to lay down more bone Need to hold poses to stimulate the bone cells to make protein The poses are to be held for 30-60 seconds based on this physical principle - resisting the lines of force 8 Main Presentation Title Edit In Slide Master
Wolffs Law (contd) Yoga creates an opposition that physically stimulates osteoblasts Physical stress stimulates mechanoreceptors which activate new DNA This synthesizes new protein which is extruded out of the cell wall The protein attracts phosphates and calcium New bone is made Wolff s Law predicts that yoga will build bones through the effects of stress on them 9 Main Presentation Title Edit In Slide Master
Mountain Pose The foundational pose for every other standing and sitting pose that we do Posture- if you can fix your posture, you may be able to fix other issues in your body as well 10 Main Presentation Title Edit In Slide Master
Chair Pose Stresses the entire pelvis and all posterior portions of the vertebrae Strengthens the quadriceps and hip muscles 11 Main Presentation Title Edit In Slide Master
Tree Pose Cultivates balance and agility Can reduce the risk of fractures Stimulates both femurs and all spinal vertebrae 12 Main Presentation Title Edit In Slide Master
Warrior 1 Stresses the thigh and pelvic bones with hip extension Stimulates the lumbar and thoracic vertebral bodies Promotes balance 13 Main Presentation Title Edit In Slide Master
Warrior 2 Stimulates the femur and pelvic bones Improves balance, hip mobility and leg strength 14 Main Presentation Title Edit In Slide Master
Side Angle Pose Produces a stimulating torque to the entire central and peripheral skeleton 15 Main Presentation Title Edit In Slide Master
Triangle Places stress on the greater trochanters, pressure on the anterior lumbar and posterior thoracic vertebra Builds stamina, focus and balance Reduces leg edema 16 Main Presentation Title Edit In Slide Master
Seated Spinal Twist Applies stress to the anterior vertebral column, the facet joints, the shoulder joint and bilateral femur bones 17 Main Presentation Title Edit In Slide Master
Bridge Pose Stimulates the posterior elements of the spine Raises anterior and posterior pressures at the hips, shoulders and wrists Flexion pressure on the knees, ankles and elbows 18 Main Presentation Title Edit In Slide Master
Hand-to-Big-Toe Pose Stimulates the legs (especially hamstrings), pelvis and spine The floor supports your back and prevents it from rounding 19 Main Presentation Title Edit In Slide Master
Savasana To assimilate and consolidate gains Calms the brain and helps relieve stress and mild depression Relaxes the body 20 Main Presentation Title Edit In Slide Master
Tips for those diagnosed with Osteoporosis Avoid forward bends - all the weight of your body is coming down on the anterior vertebral bodies when you round - can lead to fractures This includes the cat in cat/cow Avoid sit-ups Posture - practice Mountain Pose several times/day (vertebral fractures associated with poor posture) 21 Main Presentation Title Edit In Slide Master
Tips (contd) Start looking at your habitual patterns: Blow drying hair Coming out of shower Heavy bags How we pick up things from the floor Look straight ahead Mindfulness 22 Main Presentation Title Edit In Slide Master
Unseen gifts Yoga teaches us calm and focus, even under pressure Self assurance - posture related confidence A comfortability in the body Yoga carries into our lives off the mat Encourages and cultivates mindfulness 23 Main Presentation Title Edit In Slide Master
Dr. Loren Fishman Information Sciatica.org (website) click on join study Sign up for clinical trials Yoga vs Osteoporosis (dvd) Yoga for Osteoporosis (book) 24 Main Presentation Title Edit In Slide Master
