Movements for Osteoporosis


Preventing Osteoporosis

There are 3 main factors in preventing osteoporosis:

• Correct feeding
• Skin exposure to sunlight
• Movement and psychomotor activity.

Correct feeding

It is important to use a diet that allows you to store minerals such as calcium and phosphorus as they promote the development of bone mass. The abuse of fats and carbohydrates combined with a lack of protein and mineral increases the risk of bone fractures. Proper food contribution is fundamental in elderly pople and in women in post-menopausal because, at this particular stage of life, the absorption of Ca from the intestine decreases, therefore it is important to increase the average daily contribution to be introduced with feeding. Average daily contribution is 1,000 mg and becomes higher during adolescence, while for women in menopause is 1,500 mg. From the age of 45, when the ovaries stop producing sex hormones, bone turnover is accelerated and there is a sudden loss of Ca. Soy and horsetail have mineralising action.



Vitamin D

Feeding provides the body with a small amount of vitamin D, but we can produce it in sufficient quantities for daily needs of the body by exposing face and forearms to the sun. However, in elderly people, forced to stay at home or in women who wear traditional clothes that cover the entire body, there is a deficiency of vitamin D. Many foods provide a significant contribution, but the main source is composed of: fatty fish such as mackerel, dairy products, vegetables. Vitamin D acts on three levels:

- Bone level, resulting in increased bone mineralisation;
- Intestinal, increasing the absorption of calcium and phosphorus;
- Renal, decreasing the excretion of calcium and phosphate


A healthy lifestyle adopted by the youth that includes a balanced diet, adequate exercise, a good knowledge of the body through the Feldenkrais Method, adequate sun exposure, a moderate consumption of alcohol and drugs will help in preventing the disease osteoporosis. The psychomotor activity should become a common cultural heritage if it hopes to improve the quality of life in old age, beginning to invest in childhood body movements that lead to self-knowledge. Healthy and efficient body posture habits can be placed at the top of a healthy prevention project. In fact, psychomotor activity in addition to a re-educate postural abnormalities:

• Stimulates blood circulation
• Improve the muscles, decreasing stiffness
• It stimulates bone and cartilage
• It Increases the metabolic dynamic and reduces bone loss
• It produces a beneficial effect on the general physical structure

The ten following sequences ATM "awareness through movement with the Feldenkrais Method" have been chosen because through the rhythmic stimulation, the micro-movements, the execution of jumps, the skeleton is mechanically stimulated by promoting the deposition of calcium and increasing the activity of bone tissue from osteoblasts.




This lesson enhances the ability of the respiratory system. The increased vitality that will come by a large and regular breathing will affect the process of oxygenation, metabolism and general improvement of the personality.

1 - Lie down with knees bent and feet on the floor. Close your eyes and breathe slowly. Feel the air entering through nostrils and passes over the palate, the trachea, the upper bronchus, the upper lobe of the right lung causing spread in several directions: toward the sternum, the clavicle, the ear and down toward the floor under the armpit and the shoulder blade. Mentally visualise all these details as you breathe slowly with short breaths by doing a many movements in the chest, in the belly when you inhale and exhale.




2 - Now, with every breath, follow the path of air through the respiratory tree to the upper and lower lobe. Imagine that the upper lobe of the right lung extends upward while the lower one is aimed downward so as to increase the distance between waist and armpit. Repeat the cycle until the process becomes a regular, continuous and familiar. So, initially, feel the enlargement and elongation of the right lobe upwards and downwards as you breathe. When you exhale, however, think of the contraction of the lung and the right lobe which return air from the back of the shoulder, along the scapula, thorax, bronchi leaking from his nostrils. See how the lung recoils from the diaphragm and the ribs spreading through the air like a sponge. With legs stretched out heard if there is a difference between the two sides.




3- Sul fianco sinistro, con gambe piegate, cercate di sentire il passaggio dell'aria dalle narici al palato e nel tronco centrale espandendo il lobo medio. Pensate alle parti interne del polmone che fanno allargare il fianco verso l'alto, il basso, in avanti e indietro venendo assorbito dal torace in tutte le direzioni.




4- Seduti per terra con gambe incrociate, occhi chiusi, testa piegata avanti con mani incrociate dietro la nuca, gomiti lasciati pendere liberamente fra le ginocchia, respirate. Se in questa posizione forse trovate delle difficoltà e scoprite il punto in cui la colonna vertebrale non è flessibile, il polmone non respira. Pensate al passaggio dell'aria che attraverso le narici raggiunge la trachea, i bronchi; osservate l'allargamento del polmone destro, dalla scapola al bronco medio, al fegato e notate in quali punti il polmone scivola più liberamente. Quando avete identificato questi punti il polmone scivolerà più liberamente. Alzatevi e camminate, osservate se esiste una differenza fra i due lati.