Sarah Avery is a Doctor of Physical Therapy, PYT, RYT200, a Certified Professional Yoga Therapist and a 200-hour Yoga Alliance Certified Teacher. She specializes in working with osteoporosis clients in her clinical practice.
Building Strong Bones: How Strength Training and Yoga Can Help Manage Osteoporosis
Osteoporosis is a condition that affects millions of people worldwide, especially older adults. It causes bones to become weak and brittle, making them more prone to fractures and breaks.
One of the most effective ways to build bone mass is through strength training. Studies have shown that loading bones can help to increase bone density and reduce the risk of fractures in people with osteoporosis. However, many people are hesitant to engage in strength training due to concerns about safety, access to equipment, and time constraints.
That’s why we developed our Strength Training and Yoga for Osteoporosis Program. It is a virtual, do-at-home program led by knowledgeable osteoporosis-informed coaches. The program also contains yoga and balance exercises to offer a well-rounded approach to increasing bone density, as well as preserving long-term wellbeing, function, and independence.
The program offers a safe and convenient way for those suffering from osteoporosis - and those at risk of developing it - to engage in resistance and strength training in the comfort of their own homes. The clients have daily access to their coach for a fully interactive and supportive experience.
Here are just a few of the many benefits of this program:
- Increased bone density: Strength training has been shown to increase bone density. By participating in this program, people can improve and maintain their bone health and reduce risk of future injury.
- Improved balance and stability: The program includes exercises to improve balance and stability, reducing the risk of falls and resulting injuries.
- Convenience: Clients can do their strengthening exercises in the comfort of their own homes, without the hassle and cost of commuting to a gym or fitness centre.
- Personalized coaching: Each client has daily access to a knowledgeable coach who specializes in strength training for people with osteoporosis. This ensures that exercises are safe and effective.
- Community support: You’ll be part of a group with others who are also working to improve their bone health! Joint sessions, live Zoom check-ins with your coach, and a training buddy system provide motivation and support, as well as an opportunity to share tips and strategies for success.
It's not uncommon for patients with osteoporosis to have concerns about potential side effects associated with medications. While osteoporosis-related medications may be a suitable treatment option for some patients, a strength training approach can be beneficial, whether on its own or in combination with medication.
Strength training should always be done under the supervision of an osteoporosis-informed coach. Aside from making sure the program is suitable and safe, a coach can make modifications for patients with existing health conditions or injuries.
If you or a loved one is living with osteoporosis, strength training can be an effective alternative or a complementary treatment for building bone mass and reducing risk of fractures.
Together, we can work to improve your bone health and help you live a healthy, active life! To find out more about the program, visit our website to read program details and testimonials from happy customers.
Examples of exercises:
Balancing exercise for increased stability
Balance: Unstable Surface Play
Simple resistance -training exercise using a looped mini-band for arm strength
Free Online Seminar: Osteoporosis- Safe Strength Training & Accessible Yoga
Osteoporosis or osteopenia... chances are, you or someone you know has had this diagnosis. What's next?
An osteopenia or osteoporosis diagnosis can be overwhelming: you may have received vague or confusing advice about what activities and movements are safe, and are worried about safeguarding your independence and health.
Developing a yoga and strength training routine can help to improve bone density and posture, develop better balance, and even build confidence to allow you to continue to enjoy the activities you love.
Improving bone density requires the right stimulus, in the right dose, consistently over time. If you're wondering how to create an effective and safe routine that will provide the most bone building benefits, this seminar is for you!
Join Kaari Coach Michaela Smith and Physical Therapist Sarah Avery to learn :
- What constitutes a safe strength training routine after diagnosis
- The role yoga can play in your movement repertoire for osteoporosis
- Movements to improve posture
- Tips to train better balance
- The most effective loading strategies for improving bone density and reducing the risk of compressions fractures
This one hour session will include an introductory overview, a guided practice, and time for Q&A.
We're excited to have you join us for this seminar! If you cannot make the live session, but would like to have access to the seminar, please register here. We will email a recording to everyone signed-up for this session later that day.
If you are interested in finding out more about our Strength Training & Yoga for Osteoporosis program, please feel free to view the details and testimonials from previous clients here!
Kaari Coach Michaela Smith talks osteoporosis on the Yoga Medicine podcast!
Michaela Smith, co-creator of our Strength Training & Yoga for Osteoporosis Program, joins Rachel Land on the Yoga Medicine podcast to discuss her work with osteoporosis clients. Listen here to learn:
- Positive actions you can take to maintain and rebuild bone mineral density
- The importance of loading your bones
- How yoga can help address rounded posture, improve balance and provide community support
- Specifics on safe, progressive loading to improve bone density
- Do's and don'ts of myofascial release for those with osteoporosis
Be sure to listen and gain more knowledge and empowerment over your health! For additional resources on maintaining your bone health, feel free to check out our Strength Training & Yoga for Osteoporosis program.
Strength Training & Yoga for Osteoporosis Program: next starting on February 7th, 2024
We're excited for another round of this program, starting February 7th! This program is suitable for strength training and yoga novices, and is digitally delivered, includes live zoom sessions, and comes with daily support from your Kaari Coach.
The program is:
- Designed and led by a Physical Therapist & NASM Certified Personal Trainer
- Safe & research-backed
- Fully interactive & supportive
- 12 weeks long
- Includes 4 days of strength and balance training each week
- An active yoga class/week (yoga is important for improving balance, posture and managing stress which can have a negative effect on bone density)
- A day for recovery, including myofascial release and restorative yoga/mindfulness practices
All done in the comfort of your own home, on your schedule!
We want to place the power back in YOUR hands to improve your bone density and live a life full of the activities you love!
Interested? Our next group starts on February 7th, 2024. Join the waitlist here, or find out more about the program! There are payment plans available.
Let’s move better, together! 🙌
Postnatal Wellness: Fourth Trimester Recovery
This 6-week program guides new mothers through recovery and rehabilitation, with the guidance of a ERYT500 yoga instructor and Pregnancy & Postnatal Specialist, as well as the support of other mothers.
This program is designed by a pre- and postnatal yoga instructor, and Yoga Alliance-certified Experienced Registered Yoga Teacher. It is appropriate to begin immediately following birth for vaginal deliveries, and at 8 weeks following cesarean births. While this program was designed with first-time moms in mind, it's broadly beneficial for anyone wanting to take care of their postpartum health!
This evidence-based program is designed to safely support you through the postpartum period back to optimal health and wellbeing. It includes:
- accessible breathing techniques (designed to help the core and pelvic floor heal)
- exercises to develop functional core capacity and postural strengthening
- tried-and-tested techniques to support your mental wellbeing through the challenging but transformative postpartum phase.
We believe that true wellbeing is a multifaceted thing, and so we've designed our PT-approved program to address your postpartum health as broadly and holistically as possible.
We couldn't be more excited to guide and support you as you move into motherhood! Visit our website to learn more, or to enroll in the program.
Allison: pain-free and back on the bike!
When working with our clients, one of our big goals is to give them skills and knowledge that they can continue using on their own after the end of their program.
Allison came to us with pain in her lower back area, which was preventing her from doing what she loved… cycling.
She began a custom program with us, and started seeing results after just a few weeks 😃
Her program included sport-specific strengthening along with myofascial release. Here’s what she had to say:
“I have really enjoyed these exercises, and I think the gradual ramp up in the strengthening has been on point. I've been so pleased to see that I can go back and do some of the easier versions of the same muscle group with ease. And now that I am lifting more intensely with my trainer, I really need the MFR and relaxation techniques so I'm so glad that all of these are dovetailing so nicely! Thank you for all the education that is also included in your videos. Having the consistency of listening to the information over the last 8 months has been so illuminating”
Allison, we couldn’t be more happy that you’re back to doing what you love!
Do you have a nagging injury or chronic pain that is preventing you from doing something you love? If so, tell us more about what is going on so we can get you back on track - you can fill in our brief contact form here. It’s your turn to move better, and feel better, every day 🌟
We can’t wait to work with you!
Desiree: a Frozen Shoulder client success story!
Desiree came to us with frozen shoulder symptoms that were impacting her daily life.Her range of motion was very limited, and she was experiencing intense pain multiple times a day and throughout the night. Wanting to avoid surgery, she reached out to us and started working with Kaari Coach with Sharon Iacono, who has lots of expertise working with frozen shoulder.
Sharon custom-built Desiree a program that includes myofascial release, mobility work, and strengthening exercises. Since our Bespoke programs are interactive, Desiree’s feedback allows Sharon to fine tune her program, so it’s always in lockstep with her progress.
In just 3 months, Desiree says her “painful episodes are rare, and my range of motion has greatly improved. I still have a ways to go, but I am so excited with the progress I have made with Sharon's coaching and guidance. I am excited to see where my shoulder gets in the next 3 months! Sharon is an awesome coach and responds promptly to my feedback and messages. This has been a great experience. Great team and support!”
Are you or someone you know experiencing symptoms of frozen shoulder? If you would like to get out of pain and get back to living your daily life, pain-free, fill out our brief intake form to tell us more about your symptoms.
Let’s move better, together 🙌