Some movements such as loaded flexion are considered risky for anyone with osteoporosis or low bone density. This is due to the additional pressure experienced by the bones in the affected area especially spine, hips, wrists and ribs which are weaker and could cause pain or a fracture. Loaded flexion (curving the spine), loaded rotation (twisting) and any other movement which puts significant pressure through these bones are contraindicated.
Strength/endurance/balance exercise strategies are much more beneficial – and there is a large body of evidence to support this. The Royal Osteoporosis Society is a great resource with evidence, exercise guidance and other supportive material re nutrition and treatment – please look here.
Exception – some contraindicated movements can still be performed with caution and modification such as ‘Abs series of 5’. Here your back should be propped up on a foam wedge or similar to reduce the load on your spine. You should be proficient at least to intermediate standard, have been practicing for a long time and know that you have good body awareness and technique. Exercises such as Rolling Like A Ball, Roll Overs etc are totally contraindicated and you should exchange for a different exercise.
If you’ve had a spinal fracture at any point thought to be related to osteoporosis, you are strongly advised to stick to the pure guidelines without exceptions.
If any of this applies to you there is no need to worry or be frightened about movement, there is much you can do to increase your physical health and strengthen your bones. Make sure you are taught by a teacher who has done additional training, and don’t be afraid to ask, teachers will welcome the additional information and this is the best way for you to stay safe and experience a proactive exercise strategy.