Pelvic Tilts & Pelvic Clocks - The Basis for Lifting Heavier with Osteoporosis and Osteopenia
/You have likely heard by now that you need to start lifting weights if you have osteopenia or osteoporosis.
But, before you start loading your spine and doing much lifting, you need to figure out how to activate the smaller muscles that make up your core. These muscles include the abdominal obliques and transverse abdominus on the front of your body, and the multifidus, erector spinae, and quadratus lumborum toward the back. There are more, but I won't go into that much detail.
The muscles I listed above play a big role in supporting your spine and keeping you upright. After an injury, these muscles don't always work the way they did before the injury. If you have ever been to physical therapy, you might be familiar with at least one of these exercises. We often show you the pelvic tilt as your first exercise to get these muscles fired up and doing their job again.
✅ You can click on the video to get a full description of how to do both a pelvic tilt and the pelvic clock
These two exercises can be done on the floor or in your bed. A small pillow or blanket can go under your head for comfort.
If you feel like you are using your leg muscles, or tightening up your buttocks, try and relax them.
And breathe!
I really like doing both the pelvic tilt and pelvic clock after I have been sitting for a long time, like a long car ride or trip on an airplane. They also feel good if my back is cranky.
Lifting weights and working on your balance are key to staying active with bone loss. The pelvic tilt and pelvic clock are basic exercises I go back to time and again to help me progress with my heavier weights and challenge my balance.
Give them a try and let me know what you think.
Before I go, ⭐ I want to remind you about my Strong Women, Strong Bones 4-Week Jumpstart. I offer it four times a year, click here to see when the next one is offered.