yoga

An Interview with Sherri Betz: spreading the word of bone safe exercises

Another one of our amazing American Bone Health representatives is Sherri Betz, owner of TheraPilates in Santa Cruz.  Sherri is a physical therapist who started
working with American Bone Health five years ago, because she was interested in promoting safe bone health exercises for people with osteoporosis. Sherri loves her affiliation “American Bone Health’s message is unbiased and evidence-based.  They have an incredible Medical and Scientific Advisory Board that sorts through the research and claims in bone health, so their information is always accurate, timely and helpful for patients

In addition to providing education programs in her community, Sherri serves on the Professional Education Committee and the Board of Directors. She advocated for
using technology for reaching more people and helped launch a podcast series for doctors. She also reviews applications from exercise professionals who wish to be listed as bone-safe practitioners on the website.

Sherri is passionate about helping people who have osteoporosis and low bone mass create a safe exercise programs to build and maintain bone strength.  Sherri explained, “In general, people who exercise are less likely to fall and less likely to have fractures, even if they have low bone density. People who maintain their leg strength through safe exercise can stay out of nursing homes! If we can keep people mobile and active, we can improve someone’s quality of life!”

Sherri is convinced that American Bone Health representatives can impact many people in their communities.  “The organization provides training and support so that volunteers will have the proper knowledge to go out and educate.  One hour a week teaching a seminar about osteoporosis prevention and bone health can have a huge impact.  If everyone could spare an hour to educate their communities we could reach the whole country in no time.”

Join the team!

How to Get the Most Out of Your Yoga Class

I don’t go to yoga as frequently as I would like to, so I try to make every session count. I am a beginner, so I am often shy or feel out of place in class. I’ve come to realize, though, that—especially since my urge to go to yoga is spontaneous and unfortunately infrequent—I should maximize every class session I have. Make your yoga class work for you—instead of you working for the class!

Once I arrive at my favorite studio, I’m excited for my yoga class right away. I choose a spot, set my mat down, and stretch out or meditate until class starts. I take these few moments to prepare myself for the class.

First, I take full advantage of my instructor’s vast knowledge on the graceful movements of yoga poses. Tell your yoga instructor of any body conditions that prevent you from doing certain yoga poses. If you have osteoporosis of low bone mass, this includes any pose with forward flexion (rounding your back) or twisting. There are ways to modify all poses so that you don’t risk injury.

In my yoga studio, the instructors rotate, so I rarely have the same instructor twice in one month. This can be good and bad. It is nice because it spices class up every time I go–a new voice, a new music playlist, a new routine of poses, and another instructor that can give me insightful advice. However, sometimes these irregularities can be unfavorable. Some instructors don’t walk around as often to adjust your alignment or encourage using a block to maintain good (and safe) form.

So don’t slack off in telling new instructors about your level of expertise or injuries. While class may be silent, speak up! Know your limits and don’t be afraid to modify poses. Your body is still getting a great benefit from practice.

Personally, I enjoy any modifications that involve simple back bending because not only does it feel great, but it can help prevent poor posture and kyphosis (curvature of the upper spine). This is one of my biggest fears as I battle with slouching during class lectures everyday. I am becoming more aware of my posture, and whenever I feel myself curling in, I take a deep yoga breath and pull my shoulders together and hold.

Namaste.

Ploughs and Balance Poses

High impact advanced poses such as Sirsasana (headstand) or Sarvangasana (shoulder stand) might literally be bone crushing for individuals with low bone density. If you have low bone density or osteoporosis, you must avoid poses that have forward flexion – or rounding of the spine. Instead try doing Cobra poses that are considered extension poses to help you stretch and build strength without too much pressure exerted on your bones.

Balance is very important, as is proper alignment. So go slow and work up because for beginners, balance poses can lead to falls if you are not ready. Falls for people with low bone density or osteoporosis can lead to fractures! During my last yoga class, someone lost their balance and almost started a whole domino effect! Bad falls like these can throw off the vibe of the yoga session and impact others around you, not to mention potentially be dangerous! Start your balance poses with support, such as a block, and pay attention to proper alignment to work towards better balance.

The message you should take is to treat your yoga experience as a gradual process that need not be rushed. Pay attention to not only your mental ability and focus, but your physical abilities. Slow down and go easy. Your ultimate goal for your bones is to create a strong foundation, however slow the process may take.

Forward folding can be bad for the bones!

Whether you are in a yoga class or pulling the groceries out of your car, forward bending with a rounded back puts too much pressure on those important bones in your spine. Each vertebrae must crunch together easily causing fractures for people with low bone density. Just yesterday in class, I saw someone rounding over to reach the floor with their fingers. After class I noticed that person putting their hand to their back. You don’t want to feel this type of pain after your yoga practice. It’s really important to focus on good form by keeping your back in a straight or neutral position and hinge at the hip.
So in yoga, forward folds such as Paschimottanasana (sitting forward bend) and Uttanasana (standing forward bend) can be too much for your spine, especially if you have low bone mass or osteoporosis. Now, for some limber people without bone concerns who can still achieve a straight back while bending over, forward folds might be ok. For others with low bone density and other issues, using a block or avoiding these poses would help relieve stress from your spine. Instead, try chest stretching exercises supported by your arms. Bending backwards is good for your back and even feels good. Give it a try!

Connecting Bones & Yoga

When people exercise they tend to think about their heart health or building and toning their muscles. Rarely do people focus on building their bone mass through exercise. This isn’t surprising since we can’t actually see our bones growing stronger. Although we can’t see them, we should not forget about them. More and more people are finding out that yoga has many positive benefits to your health, including bone health! American Bone Health is providing important information about the bone-yoga connection and, most importantly, doing yoga safely.

On April 30th, American Bone Health teamed up with Oakland based, Piedmont Yoga Studio on the first Bone Safe Yoga Event. About 25 people came out to learn more about bone health and how to modify their yoga practice to meet their bone health needs. Bone health expert and physical therapist, Sherri Betz, set the stage with bone health information and its link with yoga. Then, Anne Appleby, Cheryl Fenner Brown and Joanne Lyons, our three yoga instructors, demonstrated how to achieve proper body alignment and modify common poses to prevent fractures. After concluding with an exciting raffle, participants left with a goodie bag that included bone healthy treats from Whole Foods and Cabot Cheese, a Yoga Journal magazine, and a Giaim DVD on osteoporosis.

The event was the first of many to come as American Bone Health seeks to raise bone health awareness across the country. If you want to sponsor an event like this to come to your yoga studio or community, let us know!

 Scroll to top