{"version":"1.0.0","segments":[{"startTime":9.061,"endTime":9.541,"body":"Hello."},{"startTime":9.541,"endTime":10.621,"body":"Hello everybody."},{"startTime":10.681,"endTime":14.701,"body":"Welcome and welcome back to Pilates"},{"startTime":10.681,"endTime":14.701,"body":"Students' Manual, helping you get"},{"startTime":14.701,"endTime":16.981,"body":"the most out of your Pilates classes."},{"startTime":17.326,"endTime":18.166,"body":"I'm Olivia."},{"startTime":18.586,"endTime":20.746,"body":"You get the latest updates"},{"startTime":18.586,"endTime":20.746,"body":"about everything I'm working"},{"startTime":20.746,"endTime":25.876,"body":"on by joining the community at"},{"startTime":20.746,"endTime":25.876,"body":"buymeacoffee.com/OliviaPodcasts and on"},{"startTime":25.876,"endTime":28.096,"body":"Instagram at @PilatesStudentsManual."},{"speaker":"Pilates Teachers' Manual","startTime":28.666,"endTime":32.656,"body":"The Book"},{"speaker":"Pilates Teachers' Manual","startTime":28.666,"endTime":32.656,"body":"is now available for purchase as"},{"speaker":"Pilates Teachers' Manual","startTime":32.656,"endTime":38.776,"body":"both an EPUB and PDF file and also"},{"speaker":"Pilates Teachers' Manual","startTime":32.656,"endTime":38.776,"body":"on Kindle, available on Amazon."},{"speaker":"Pilates Teachers' Manual","startTime":39.076,"endTime":44.436,"body":"You can purchase it and other podcast"},{"speaker":"Pilates Teachers' Manual","startTime":39.076,"endTime":44.436,"body":"merch at shop.OliviaBioni.com and you"},{"speaker":"Pilates Teachers' Manual","startTime":44.436,"endTime":49.176,"body":"can convert the EPUB or PDF version"},{"speaker":"Pilates Teachers' Manual","startTime":44.436,"endTime":49.176,"body":"of my book into a Kindle friendly file"},{"speaker":"Pilates Teachers' Manual","startTime":49.386,"endTime":52.986,"body":"by visiting amazon.com/sendtoKindle."},{"speaker":"Pilates Teachers' Manual","startTime":54.616,"endTime":60.016,"body":"Today's episode is all about doing Pilates"},{"speaker":"Pilates Teachers' Manual","startTime":54.616,"endTime":60.016,"body":"when you have osteoporosis, so I'll share"},{"speaker":"Pilates Teachers' Manual","startTime":60.016,"endTime":64.696,"body":"a little bit about what that condition"},{"speaker":"Pilates Teachers' Manual","startTime":60.016,"endTime":64.696,"body":"is, as well as what you want to avoid"},{"speaker":"Pilates Teachers' Manual","startTime":64.696,"endTime":70.216,"body":"in your Pilates practice, as well as how"},{"speaker":"Pilates Teachers' Manual","startTime":64.696,"endTime":70.216,"body":"Pilates can potentially help reverse the"},{"speaker":"Pilates Teachers' Manual","startTime":70.216,"endTime":73.306,"body":"effects of osteoporosis in your body."},{"speaker":"Pilates Teachers' Manual","startTime":74.901,"endTime":75.191,"body":"Okay."},{"speaker":"Pilates Teachers' Manual","startTime":75.691,"endTime":81.001,"body":"So first let's talk about what bone"},{"speaker":"Pilates Teachers' Manual","startTime":75.691,"endTime":81.001,"body":"is, like I feel like we know what bones"},{"speaker":"Pilates Teachers' Manual","startTime":81.001,"endTime":85.441,"body":"are in our bodies, but we actually"},{"speaker":"Pilates Teachers' Manual","startTime":81.001,"endTime":85.441,"body":"have two different types of bone"},{"speaker":"Pilates Teachers' Manual","startTime":85.501,"endTime":87.871,"body":"tissue, something called cortical bone."},{"speaker":"Pilates Teachers' Manual","startTime":88.261,"endTime":91.981,"body":"Which makes up about 80%"},{"speaker":"Pilates Teachers' Manual","startTime":88.261,"endTime":91.981,"body":"of the bones in our bodies."},{"speaker":"Pilates Teachers' Manual","startTime":91.981,"endTime":93.241,"body":"It's really strong."},{"speaker":"Pilates Teachers' Manual","startTime":93.241,"endTime":94.501,"body":"It's really dense."},{"speaker":"Pilates Teachers' Manual","startTime":94.891,"endTime":96.931,"body":"It's found in all of our long bones."},{"speaker":"Pilates Teachers' Manual","startTime":96.931,"endTime":99.991,"body":"It forms the outer shell of our bones."},{"speaker":"Pilates Teachers' Manual","startTime":100.111,"endTime":105.401,"body":"And then there's something called"},{"speaker":"Pilates Teachers' Manual","startTime":100.111,"endTime":105.401,"body":"trabecular bone, which is a bit spongier."},{"speaker":"Pilates Teachers' Manual","startTime":105.421,"endTime":108.871,"body":"It has space in it and gaps in it."},{"speaker":"Pilates Teachers' Manual","startTime":108.901,"endTime":114.781,"body":"It's found in the vertebral bodies,"},{"speaker":"Pilates Teachers' Manual","startTime":108.901,"endTime":114.781,"body":"which are the, um, we, you know,"},{"speaker":"Pilates Teachers' Manual","startTime":114.781,"endTime":116.371,"body":"we have our discs in our spine."},{"speaker":"Pilates Teachers' Manual","startTime":116.401,"endTime":119.761,"body":"These are kind of the"},{"speaker":"Pilates Teachers' Manual","startTime":116.401,"endTime":119.761,"body":"sandwiches for those discs."},{"speaker":"Pilates Teachers' Manual","startTime":119.761,"endTime":123.871,"body":"That round bit of vertebral body,"},{"speaker":"Pilates Teachers' Manual","startTime":119.761,"endTime":123.871,"body":"not the pointy bit on the back"},{"speaker":"Pilates Teachers' Manual","startTime":124.171,"endTime":127.141,"body":"that you can feel when you run"},{"speaker":"Pilates Teachers' Manual","startTime":124.171,"endTime":127.141,"body":"your fingers along your spine."},{"speaker":"Pilates Teachers' Manual","startTime":127.501,"endTime":132.571,"body":"Um, but the, the kind of sandwich for the"},{"speaker":"Pilates Teachers' Manual","startTime":127.501,"endTime":132.571,"body":"discs, that's called the vertebral body."},{"speaker":"Pilates Teachers' Manual","startTime":133.591,"endTime":138.001,"body":"Also, it's found in the neck of"},{"speaker":"Pilates Teachers' Manual","startTime":133.591,"endTime":138.001,"body":"our femurs, so where our thigh"},{"speaker":"Pilates Teachers' Manual","startTime":138.001,"endTime":142.801,"body":"bone articulates at our hip socket,"},{"speaker":"Pilates Teachers' Manual","startTime":138.001,"endTime":142.801,"body":"that's called the neck of the femur."},{"speaker":"Pilates Teachers' Manual","startTime":142.801,"endTime":149.431,"body":"It's this like little bit of a neck shaped"},{"speaker":"Pilates Teachers' Manual","startTime":142.801,"endTime":149.431,"body":"portion of the bone where the ball fits"},{"speaker":"Pilates Teachers' Manual","startTime":149.431,"endTime":154.021,"body":"into our socket, the ball head of the"},{"speaker":"Pilates Teachers' Manual","startTime":149.431,"endTime":154.021,"body":"femur, but then the neck that attaches"},{"speaker":"Pilates Teachers' Manual","startTime":154.021,"endTime":160.201,"body":"the ball to the rest of the femur bone"},{"speaker":"Pilates Teachers' Manual","startTime":154.021,"endTime":160.201,"body":"and also the joint surfaces of our bones."},{"speaker":"Pilates Teachers' Manual","startTime":160.201,"endTime":161.521,"body":"It's more spongy."},{"speaker":"Pilates Teachers' Manual","startTime":161.521,"endTime":163.741,"body":"It has more space in it."},{"speaker":"Pilates Teachers' Manual","startTime":165.691,"endTime":172.911,"body":"Now, osteoporosis is defined as"},{"speaker":"Pilates Teachers' Manual","startTime":165.691,"endTime":172.911,"body":"a disease that is characterized"},{"speaker":"Pilates Teachers' Manual","startTime":172.911,"endTime":177.426,"body":"by 20% or more of bone loss."},{"speaker":"Pilates Teachers' Manual","startTime":178.491,"endTime":183.141,"body":"It predominantly affects our"},{"speaker":"Pilates Teachers' Manual","startTime":178.491,"endTime":183.141,"body":"trabecular bone, so it's affecting"},{"speaker":"Pilates Teachers' Manual","startTime":183.141,"endTime":185.301,"body":"the vertebral bodies of our spine."},{"speaker":"Pilates Teachers' Manual","startTime":185.781,"endTime":191.961,"body":"It affects the neck of the femur at"},{"speaker":"Pilates Teachers' Manual","startTime":185.781,"endTime":191.961,"body":"our hips and also our wrists, which is,"},{"speaker":"Pilates Teachers' Manual","startTime":192.021,"endTime":198.171,"body":"um, just a place where there's a lot of"},{"speaker":"Pilates Teachers' Manual","startTime":192.021,"endTime":198.171,"body":"bones articulating against each other."},{"speaker":"Pilates Teachers' Manual","startTime":198.171,"endTime":202.161,"body":"So wrists are also"},{"speaker":"Pilates Teachers' Manual","startTime":198.171,"endTime":202.161,"body":"susceptible to this bone loss."},{"speaker":"Pilates Teachers' Manual","startTime":202.661,"endTime":206.141,"body":"Osteoporosis is not an"},{"speaker":"Pilates Teachers' Manual","startTime":202.661,"endTime":206.141,"body":"inevitable part of aging."},{"speaker":"Pilates Teachers' Manual","startTime":206.201,"endTime":211.151,"body":"You don't just get older and then"},{"speaker":"Pilates Teachers' Manual","startTime":206.201,"endTime":211.151,"body":"suddenly you have osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":211.691,"endTime":218.531,"body":"What is a natural part of aging is"},{"speaker":"Pilates Teachers' Manual","startTime":211.691,"endTime":218.531,"body":"about 0.5% of bone loss per year, and"},{"speaker":"Pilates Teachers' Manual","startTime":218.531,"endTime":223.181,"body":"that's if you're not doing anything"},{"speaker":"Pilates Teachers' Manual","startTime":218.531,"endTime":223.181,"body":"to correct it, between like 0.5%"},{"speaker":"Pilates Teachers' Manual","startTime":223.571,"endTime":226.991,"body":"and 1%, but 20% is significant."},{"speaker":"Pilates Teachers' Manual","startTime":227.021,"endTime":233.981,"body":"Like that is a large jump in terms of"},{"speaker":"Pilates Teachers' Manual","startTime":227.021,"endTime":233.981,"body":"loss of bone density and remembering that"},{"speaker":"Pilates Teachers' Manual","startTime":233.981,"endTime":236.201,"body":"that trabecular bone is that spongy bone."},{"speaker":"Pilates Teachers' Manual","startTime":236.231,"endTime":242.951,"body":"There already is space in that"},{"speaker":"Pilates Teachers' Manual","startTime":236.231,"endTime":242.951,"body":"bone tissue and to lose bone in"},{"speaker":"Pilates Teachers' Manual","startTime":242.951,"endTime":249.461,"body":"there is going to really make those"},{"speaker":"Pilates Teachers' Manual","startTime":242.951,"endTime":249.461,"body":"areas susceptible to fracture."},{"speaker":"Pilates Teachers' Manual","startTime":249.961,"endTime":255.121,"body":"So even if you have a minor fall or"},{"speaker":"Pilates Teachers' Manual","startTime":249.961,"endTime":255.121,"body":"an injury, there's research done with"},{"speaker":"Pilates Teachers' Manual","startTime":255.121,"endTime":259.621,"body":"people opening windows that get stuck"},{"speaker":"Pilates Teachers' Manual","startTime":255.121,"endTime":259.621,"body":"causing a fracture in their neck."},{"speaker":"Pilates Teachers' Manual","startTime":260.191,"endTime":262.711,"body":"Other symptoms include loss of height."},{"speaker":"Pilates Teachers' Manual","startTime":262.711,"endTime":267.331,"body":"If you think of people as they get older"},{"speaker":"Pilates Teachers' Manual","startTime":262.711,"endTime":267.331,"body":"and they start shrinking, some of that"},{"speaker":"Pilates Teachers' Manual","startTime":267.331,"endTime":272.521,"body":"is that compression of the bones in our"},{"speaker":"Pilates Teachers' Manual","startTime":267.331,"endTime":272.521,"body":"spine and we're losing height as a result."},{"speaker":"Pilates Teachers' Manual","startTime":273.271,"endTime":279.371,"body":"That hyper kyphosis, sometimes called a"},{"speaker":"Pilates Teachers' Manual","startTime":273.271,"endTime":279.371,"body":"dowagers hump, but that bump that some"},{"speaker":"Pilates Teachers' Manual","startTime":279.371,"endTime":283.691,"body":"people can get in their upper back as"},{"speaker":"Pilates Teachers' Manual","startTime":279.371,"endTime":283.691,"body":"their head continues to jut forward and"},{"speaker":"Pilates Teachers' Manual","startTime":283.691,"endTime":288.791,"body":"their body starts making bone at the upper"},{"speaker":"Pilates Teachers' Manual","startTime":283.691,"endTime":288.791,"body":"back and attempt to hold the head up."},{"speaker":"Pilates Teachers' Manual","startTime":288.841,"endTime":293.491,"body":"We've got two kind of actors when"},{"speaker":"Pilates Teachers' Manual","startTime":288.841,"endTime":293.491,"body":"we're thinking about osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":293.551,"endTime":299.281,"body":"There's cells that build"},{"speaker":"Pilates Teachers' Manual","startTime":293.551,"endTime":299.281,"body":"bones called osteoblasts."},{"speaker":"Pilates Teachers' Manual","startTime":299.401,"endTime":301.261,"body":"Blasts are the builders."},{"speaker":"Pilates Teachers' Manual","startTime":302.491,"endTime":308.521,"body":"And osteoclasts are the cells"},{"speaker":"Pilates Teachers' Manual","startTime":302.491,"endTime":308.521,"body":"that break down bone and cause"},{"speaker":"Pilates Teachers' Manual","startTime":308.521,"endTime":310.321,"body":"our bones to be reabsorbed."},{"speaker":"Pilates Teachers' Manual","startTime":311.131,"endTime":315.331,"body":"So what is a natural part of aging"},{"speaker":"Pilates Teachers' Manual","startTime":311.131,"endTime":315.331,"body":"is that when we are young and we"},{"speaker":"Pilates Teachers' Manual","startTime":315.331,"endTime":320.956,"body":"are growing, we have an excessive"},{"speaker":"Pilates Teachers' Manual","startTime":315.331,"endTime":320.956,"body":"number of osteoblasts, and the way I"},{"speaker":"Pilates Teachers' Manual","startTime":320.956,"endTime":323.356,"body":"remember it is blasts are builders."},{"speaker":"Pilates Teachers' Manual","startTime":323.416,"endTime":324.886,"body":"Clasts are crunchers."},{"speaker":"Pilates Teachers' Manual","startTime":325.816,"endTime":328.516,"body":"That may or may not work for you,"},{"speaker":"Pilates Teachers' Manual","startTime":325.816,"endTime":328.516,"body":"but that's how I think about it."},{"speaker":"Pilates Teachers' Manual","startTime":328.816,"endTime":334.611,"body":"So osteoblasts are building bone as"},{"speaker":"Pilates Teachers' Manual","startTime":328.816,"endTime":334.611,"body":"we're growing in our youth, they're"},{"speaker":"Pilates Teachers' Manual","startTime":334.611,"endTime":336.531,"body":"building that bone as we get bigger."},{"speaker":"Pilates Teachers' Manual","startTime":336.921,"endTime":341.561,"body":"As we kind of stabilize in terms"},{"speaker":"Pilates Teachers' Manual","startTime":336.921,"endTime":341.561,"body":"of height, we aren't building a ton"},{"speaker":"Pilates Teachers' Manual","startTime":341.561,"endTime":345.731,"body":"of bone unless we're exercising and"},{"speaker":"Pilates Teachers' Manual","startTime":341.561,"endTime":345.731,"body":"challenging our bones to be stronger."},{"speaker":"Pilates Teachers' Manual","startTime":346.331,"endTime":351.611,"body":"And then we start to have more"},{"speaker":"Pilates Teachers' Manual","startTime":346.331,"endTime":351.611,"body":"osteoclasts, which are the cells that are"},{"speaker":"Pilates Teachers' Manual","startTime":351.611,"endTime":356.711,"body":"crunching up our bones and responsible"},{"speaker":"Pilates Teachers' Manual","startTime":351.611,"endTime":356.711,"body":"for reabsorbing our bone tissue."},{"speaker":"Pilates Teachers' Manual","startTime":357.191,"endTime":362.121,"body":"We talk a lot in exercise about"},{"speaker":"Pilates Teachers' Manual","startTime":357.191,"endTime":362.121,"body":"if you don't use it, you lose it."},{"speaker":"Pilates Teachers' Manual","startTime":362.121,"endTime":365.361,"body":"And that's not meant to be scary,"},{"speaker":"Pilates Teachers' Manual","startTime":362.121,"endTime":365.361,"body":"but like our bodies are designed"},{"speaker":"Pilates Teachers' Manual","startTime":365.361,"endTime":367.161,"body":"to be super duper efficient."},{"speaker":"Pilates Teachers' Manual","startTime":367.491,"endTime":371.331,"body":"And if we aren't using muscle"},{"speaker":"Pilates Teachers' Manual","startTime":367.491,"endTime":371.331,"body":"tissue, our body's like, well,"},{"speaker":"Pilates Teachers' Manual","startTime":371.331,"endTime":372.771,"body":"I'm not gonna maintain this."},{"speaker":"Pilates Teachers' Manual","startTime":372.771,"endTime":375.471,"body":"It's expensive to maintain muscle tissue."},{"speaker":"Pilates Teachers' Manual","startTime":375.831,"endTime":380.421,"body":"I'm going to reallocate those"},{"speaker":"Pilates Teachers' Manual","startTime":375.831,"endTime":380.421,"body":"resources to other places."},{"speaker":"Pilates Teachers' Manual","startTime":380.451,"endTime":382.791,"body":"And our bones are the exact same way."},{"speaker":"Pilates Teachers' Manual","startTime":382.821,"endTime":383.931,"body":"If we're not putting."},{"speaker":"Pilates Teachers' Manual","startTime":384.096,"endTime":387.486,"body":"Pressure on our bones to reinforce them."},{"speaker":"Pilates Teachers' Manual","startTime":387.516,"endTime":395.076,"body":"Our body will absorb those tissues and"},{"speaker":"Pilates Teachers' Manual","startTime":387.516,"endTime":395.076,"body":"again, reallocate them to other ways."},{"speaker":"Pilates Teachers' Manual","startTime":395.076,"endTime":397.566,"body":"And that's kind of how"},{"speaker":"Pilates Teachers' Manual","startTime":395.076,"endTime":397.566,"body":"Wolf's law comes into play."},{"speaker":"Pilates Teachers' Manual","startTime":398.706,"endTime":406.146,"body":"And Wolf's law is bones that are"},{"speaker":"Pilates Teachers' Manual","startTime":398.706,"endTime":406.146,"body":"subjected to resistance and impact,"},{"speaker":"Pilates Teachers' Manual","startTime":406.446,"endTime":409.296,"body":"stress, pressure, all of those things."},{"speaker":"Pilates Teachers' Manual","startTime":409.326,"endTime":410.316,"body":"They get stronger."},{"speaker":"Pilates Teachers' Manual","startTime":410.816,"endTime":418.256,"body":"Your body will build bone in the"},{"speaker":"Pilates Teachers' Manual","startTime":410.816,"endTime":418.256,"body":"places that have stress on them."},{"speaker":"Pilates Teachers' Manual","startTime":418.256,"endTime":424.646,"body":"So if you exercise and you put your"},{"speaker":"Pilates Teachers' Manual","startTime":418.256,"endTime":424.646,"body":"bones under stress in a healthy way,"},{"speaker":"Pilates Teachers' Manual","startTime":424.826,"endTime":429.476,"body":"your body will build bone in those"},{"speaker":"Pilates Teachers' Manual","startTime":424.826,"endTime":429.476,"body":"areas, and we're gonna talk about how"},{"speaker":"Pilates Teachers' Manual","startTime":429.476,"endTime":434.996,"body":"Pilates can really positively affect us"},{"speaker":"Pilates Teachers' Manual","startTime":429.476,"endTime":434.996,"body":"in that way that when we put stress on"},{"speaker":"Pilates Teachers' Manual","startTime":434.996,"endTime":436.826,"body":"our bones, our body builds more bones."},{"speaker":"Pilates Teachers' Manual","startTime":437.186,"endTime":442.016,"body":"But in the case of that dowager's"},{"speaker":"Pilates Teachers' Manual","startTime":437.186,"endTime":442.016,"body":"hump, that's a negative application"},{"speaker":"Pilates Teachers' Manual","startTime":442.046,"endTime":446.816,"body":"of Wolf's law that as the head juts"},{"speaker":"Pilates Teachers' Manual","startTime":442.046,"endTime":446.816,"body":"forward and it's heavy and our body's"},{"speaker":"Pilates Teachers' Manual","startTime":446.816,"endTime":451.061,"body":"trying to hold it up, our body will"},{"speaker":"Pilates Teachers' Manual","startTime":446.816,"endTime":451.061,"body":"build more bone at that upper back"},{"speaker":"Pilates Teachers' Manual","startTime":451.061,"endTime":457.091,"body":"space and attempt to reinforce where"},{"speaker":"Pilates Teachers' Manual","startTime":451.061,"endTime":457.091,"body":"the stress of holding the head up is."},{"speaker":"Pilates Teachers' Manual","startTime":457.151,"endTime":461.891,"body":"And then it's not as simple as, we'll"},{"speaker":"Pilates Teachers' Manual","startTime":457.151,"endTime":461.891,"body":"just stand up straight, like your body has"},{"speaker":"Pilates Teachers' Manual","startTime":461.891,"endTime":464.711,"body":"really reinforced that position with bone."},{"speaker":"Pilates Teachers' Manual","startTime":465.211,"endTime":471.481,"body":"Osteoporosis is not"},{"speaker":"Pilates Teachers' Manual","startTime":465.211,"endTime":471.481,"body":"inevitable, but it is common."},{"speaker":"Pilates Teachers' Manual","startTime":472.006,"endTime":478.426,"body":"One in every two women and one in every"},{"speaker":"Pilates Teachers' Manual","startTime":472.006,"endTime":478.426,"body":"four men aged 50 or older will suffer"},{"speaker":"Pilates Teachers' Manual","startTime":478.426,"endTime":483.046,"body":"an osteoporosis related hip, spine,"},{"speaker":"Pilates Teachers' Manual","startTime":478.426,"endTime":483.046,"body":"or wrist fracture during their lives."},{"speaker":"Pilates Teachers' Manual","startTime":484.676,"endTime":491.126,"body":"I want to equip you as students to"},{"speaker":"Pilates Teachers' Manual","startTime":484.676,"endTime":491.126,"body":"know, okay, if I have osteoporosis or"},{"speaker":"Pilates Teachers' Manual","startTime":491.126,"endTime":497.906,"body":"osteopenia, which puts you in that like"},{"speaker":"Pilates Teachers' Manual","startTime":491.126,"endTime":497.906,"body":"10 to 20% of bone density loss, thinking,"},{"speaker":"Pilates Teachers' Manual","startTime":497.906,"endTime":504.146,"body":"what would I do if I was at risk for"},{"speaker":"Pilates Teachers' Manual","startTime":497.906,"endTime":504.146,"body":"osteoporosis or if I had osteoporosis?"},{"speaker":"Pilates Teachers' Manual","startTime":504.146,"endTime":505.976,"body":"Like what would I do"},{"speaker":"Pilates Teachers' Manual","startTime":504.146,"endTime":505.976,"body":"differently in my classes?"},{"speaker":"Pilates Teachers' Manual","startTime":505.976,"endTime":506.906,"body":"I want you to know."},{"speaker":"Pilates Teachers' Manual","startTime":507.406,"endTime":511.906,"body":"Not all types of exercise help us"},{"speaker":"Pilates Teachers' Manual","startTime":507.406,"endTime":511.906,"body":"build bone, because thinking back"},{"speaker":"Pilates Teachers' Manual","startTime":511.906,"endTime":514.096,"body":"to Wolf's law, we need that impact."},{"speaker":"Pilates Teachers' Manual","startTime":514.096,"endTime":519.466,"body":"We need that stress on our bones to"},{"speaker":"Pilates Teachers' Manual","startTime":514.096,"endTime":519.466,"body":"reinforce them and help them get stronger."},{"speaker":"Pilates Teachers' Manual","startTime":519.796,"endTime":524.406,"body":"So types of exercise like running"},{"speaker":"Pilates Teachers' Manual","startTime":519.796,"endTime":524.406,"body":"or tennis or weight training where"},{"speaker":"Pilates Teachers' Manual","startTime":524.406,"endTime":529.116,"body":"we are putting load and impact on"},{"speaker":"Pilates Teachers' Manual","startTime":524.406,"endTime":529.116,"body":"our bones will help us get stronger."},{"speaker":"Pilates Teachers' Manual","startTime":529.116,"endTime":533.856,"body":"Things like a dance class or a step"},{"speaker":"Pilates Teachers' Manual","startTime":529.116,"endTime":533.856,"body":"aerobics class where we're vertical,"},{"speaker":"Pilates Teachers' Manual","startTime":533.856,"endTime":538.176,"body":"and again, that impact is what is"},{"speaker":"Pilates Teachers' Manual","startTime":533.856,"endTime":538.176,"body":"helping our bones get stronger."},{"speaker":"Pilates Teachers' Manual","startTime":538.896,"endTime":546.331,"body":"Lower impact forms of exercise, like"},{"speaker":"Pilates Teachers' Manual","startTime":538.896,"endTime":546.331,"body":"being on an elliptical, like walking"},{"speaker":"Pilates Teachers' Manual","startTime":546.331,"endTime":551.011,"body":"where there is some, at least we're"},{"speaker":"Pilates Teachers' Manual","startTime":546.331,"endTime":551.011,"body":"vertical while we're exercising, that can"},{"speaker":"Pilates Teachers' Manual","startTime":551.011,"endTime":553.501,"body":"help protect against further bone loss."},{"speaker":"Pilates Teachers' Manual","startTime":554.101,"endTime":559.381,"body":"But if you think about exercises like"},{"speaker":"Pilates Teachers' Manual","startTime":554.101,"endTime":559.381,"body":"cycling or swimming, the appeal is that"},{"speaker":"Pilates Teachers' Manual","startTime":559.381,"endTime":565.051,"body":"there isn't any impact on the joints,"},{"speaker":"Pilates Teachers' Manual","startTime":559.381,"endTime":565.051,"body":"which can be great for a cardiovascular"},{"speaker":"Pilates Teachers' Manual","startTime":565.051,"endTime":570.481,"body":"benefit, but in terms of building bone,"},{"speaker":"Pilates Teachers' Manual","startTime":565.051,"endTime":570.481,"body":"those are not going to help us build bone"},{"speaker":"Pilates Teachers' Manual","startTime":570.481,"endTime":572.911,"body":"because we need that impact on our bones."},{"speaker":"Pilates Teachers' Manual","startTime":574.906,"endTime":579.196,"body":"So you might be wondering, how"},{"speaker":"Pilates Teachers' Manual","startTime":574.906,"endTime":579.196,"body":"does Pilates fit into this?"},{"speaker":"Pilates Teachers' Manual","startTime":579.196,"endTime":584.056,"body":"Well, especially equipment Pilates,"},{"speaker":"Pilates Teachers' Manual","startTime":579.196,"endTime":584.056,"body":"where we're on the reformer, we're on"},{"speaker":"Pilates Teachers' Manual","startTime":584.056,"endTime":588.376,"body":"the chair, we're using the springboard,"},{"speaker":"Pilates Teachers' Manual","startTime":584.056,"endTime":588.376,"body":"we're doing things with spring resistance."},{"speaker":"Pilates Teachers' Manual","startTime":588.436,"endTime":594.436,"body":"We can definitely build strength"},{"speaker":"Pilates Teachers' Manual","startTime":588.436,"endTime":594.436,"body":"and build our bone density."},{"speaker":"Pilates Teachers' Manual","startTime":594.936,"endTime":601.656,"body":"And in addition to building our bone"},{"speaker":"Pilates Teachers' Manual","startTime":594.936,"endTime":601.656,"body":"density, we can also work on things"},{"speaker":"Pilates Teachers' Manual","startTime":601.951,"endTime":607.956,"body":"that friends with osteoporosis,"},{"speaker":"Pilates Teachers' Manual","startTime":601.951,"endTime":607.956,"body":"really benefit from, so strengthening"},{"speaker":"Pilates Teachers' Manual","startTime":607.956,"endTime":609.666,"body":"those spinal extensors, right?"},{"speaker":"Pilates Teachers' Manual","startTime":609.666,"endTime":614.676,"body":"We're working against gravity to"},{"speaker":"Pilates Teachers' Manual","startTime":609.666,"endTime":614.676,"body":"strengthen that back line of our muscles."},{"speaker":"Pilates Teachers' Manual","startTime":614.676,"endTime":618.186,"body":"Whether we're doing exercises like"},{"speaker":"Pilates Teachers' Manual","startTime":614.676,"endTime":618.186,"body":"swan or swimming, we're working in"},{"speaker":"Pilates Teachers' Manual","startTime":618.186,"endTime":623.136,"body":"that extension to kind of resist"},{"speaker":"Pilates Teachers' Manual","startTime":618.186,"endTime":623.136,"body":"that head forward posture that you"},{"speaker":"Pilates Teachers' Manual","startTime":623.136,"endTime":628.416,"body":"might get slumped over your desk"},{"speaker":"Pilates Teachers' Manual","startTime":623.136,"endTime":628.416,"body":"for, you know, 20, 30, 40, 50 years."},{"speaker":"Pilates Teachers' Manual","startTime":628.416,"endTime":628.806,"body":"Right."},{"speaker":"Pilates Teachers' Manual","startTime":629.306,"endTime":630.386,"body":"We can."},{"speaker":"Pilates Teachers' Manual","startTime":631.361,"endTime":635.351,"body":"Work on balance to help prevent falls."},{"speaker":"Pilates Teachers' Manual","startTime":635.351,"endTime":640.091,"body":"So we can do coordination exercises,"},{"speaker":"Pilates Teachers' Manual","startTime":635.351,"endTime":640.091,"body":"we can do things standing, we can"},{"speaker":"Pilates Teachers' Manual","startTime":640.091,"endTime":646.721,"body":"do things in a safe way that will"},{"speaker":"Pilates Teachers' Manual","startTime":640.091,"endTime":646.721,"body":"help us, uh, minimize our risk"},{"speaker":"Pilates Teachers' Manual","startTime":646.721,"endTime":649.331,"body":"of falling in our daily life."},{"speaker":"Pilates Teachers' Manual","startTime":649.831,"endTime":656.821,"body":"And by doing things on maybe heavier"},{"speaker":"Pilates Teachers' Manual","startTime":649.831,"endTime":656.821,"body":"springs or getting vertical and doing some"},{"speaker":"Pilates Teachers' Manual","startTime":656.821,"endTime":664.261,"body":"exercise, we can be part of the reversing"},{"speaker":"Pilates Teachers' Manual","startTime":656.821,"endTime":664.261,"body":"the loss of bone density puzzle here."},{"speaker":"Pilates Teachers' Manual","startTime":664.761,"endTime":670.521,"body":"Pilates also promotes flexibility,"},{"speaker":"Pilates Teachers' Manual","startTime":664.761,"endTime":670.521,"body":"which can help our bones"},{"speaker":"Pilates Teachers' Manual","startTime":670.521,"endTime":672.441,"body":"be happier and move better."},{"speaker":"Pilates Teachers' Manual","startTime":672.981,"endTime":676.871,"body":"Happier is not a technical term, but"},{"speaker":"Pilates Teachers' Manual","startTime":672.981,"endTime":676.871,"body":"like we'll be able to move a little"},{"speaker":"Pilates Teachers' Manual","startTime":676.871,"endTime":680.771,"body":"bit easier through a range of movement"},{"speaker":"Pilates Teachers' Manual","startTime":676.871,"endTime":680.771,"body":"when we're a bit more flexible."},{"speaker":"Pilates Teachers' Manual","startTime":681.271,"endTime":684.061,"body":"We can increase our body awareness."},{"speaker":"Pilates Teachers' Manual","startTime":684.061,"endTime":687.241,"body":"We've talked about the power of"},{"speaker":"Pilates Teachers' Manual","startTime":684.061,"endTime":687.241,"body":"proprioception on the podcast."},{"speaker":"Pilates Teachers' Manual","startTime":687.571,"endTime":691.051,"body":"That's so important, knowing"},{"speaker":"Pilates Teachers' Manual","startTime":687.571,"endTime":691.051,"body":"where you are in space."},{"speaker":"Pilates Teachers' Manual","startTime":691.551,"endTime":698.241,"body":"And while Pilates is not the highest"},{"speaker":"Pilates Teachers' Manual","startTime":691.551,"endTime":698.241,"body":"impact form of exercise going for a jog"},{"speaker":"Pilates Teachers' Manual","startTime":698.271,"endTime":703.206,"body":"or, you know, going to a dance class,"},{"speaker":"Pilates Teachers' Manual","startTime":698.271,"endTime":703.206,"body":"something like Zumba, is definitely gonna"},{"speaker":"Pilates Teachers' Manual","startTime":703.206,"endTime":705.756,"body":"be more impact than a Pilates class."},{"speaker":"Pilates Teachers' Manual","startTime":706.086,"endTime":710.566,"body":"There are ways that Pilates can"},{"speaker":"Pilates Teachers' Manual","startTime":706.086,"endTime":710.566,"body":"definitely fit in to reverse"},{"speaker":"Pilates Teachers' Manual","startTime":710.566,"endTime":712.066,"body":"the effects of osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":712.316,"endTime":717.476,"body":"There is one thing that the research"},{"speaker":"Pilates Teachers' Manual","startTime":712.316,"endTime":717.476,"body":"really clearly shows that I wanna share"},{"speaker":"Pilates Teachers' Manual","startTime":717.476,"endTime":724.726,"body":"with you, and that's, that our friends"},{"speaker":"Pilates Teachers' Manual","startTime":717.476,"endTime":724.726,"body":"with osteoporosis should avoid some"},{"speaker":"Pilates Teachers' Manual","startTime":724.756,"endTime":728.836,"body":"positions that happen in a Pilates"},{"speaker":"Pilates Teachers' Manual","startTime":724.756,"endTime":728.836,"body":"class really frequently, but they are"},{"speaker":"Pilates Teachers' Manual","startTime":728.836,"endTime":734.956,"body":"just not the right choice for your"},{"speaker":"Pilates Teachers' Manual","startTime":728.836,"endTime":734.956,"body":"body if you suffer from osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":735.456,"endTime":743.036,"body":"The main positions are spinal flexion,"},{"speaker":"Pilates Teachers' Manual","startTime":735.456,"endTime":743.036,"body":"so any rounded shape in the spine."},{"speaker":"Pilates Teachers' Manual","startTime":743.366,"endTime":747.086,"body":"Something like a roll up, maybe"},{"speaker":"Pilates Teachers' Manual","startTime":743.366,"endTime":747.086,"body":"it's a roll up on the reformer,"},{"speaker":"Pilates Teachers' Manual","startTime":747.086,"endTime":749.696,"body":"A teaser that rounded shape."},{"speaker":"Pilates Teachers' Manual","startTime":749.726,"endTime":752.786,"body":"A chest lift in your"},{"speaker":"Pilates Teachers' Manual","startTime":749.726,"endTime":752.786,"body":"hands in strap series."},{"speaker":"Pilates Teachers' Manual","startTime":753.146,"endTime":758.436,"body":"Any spinal flexion you are already"},{"speaker":"Pilates Teachers' Manual","startTime":753.146,"endTime":758.436,"body":"at risk for a spinal fracture."},{"speaker":"Pilates Teachers' Manual","startTime":759.036,"endTime":764.526,"body":"And putting yourself in a loaded position"},{"speaker":"Pilates Teachers' Manual","startTime":759.036,"endTime":764.526,"body":"in flexion is where you're the most"},{"speaker":"Pilates Teachers' Manual","startTime":764.526,"endTime":767.346,"body":"susceptible to having a spinal fracture."},{"speaker":"Pilates Teachers' Manual","startTime":767.646,"endTime":770.166,"body":"So we're gonna avoid spinal flexion."},{"speaker":"Pilates Teachers' Manual","startTime":771.216,"endTime":774.006,"body":"We wanna do exercises with a long spine."},{"speaker":"Pilates Teachers' Manual","startTime":774.006,"endTime":776.166,"body":"We wanna work in extension."},{"speaker":"Pilates Teachers' Manual","startTime":777.036,"endTime":781.296,"body":"We also wanna avoid any end"},{"speaker":"Pilates Teachers' Manual","startTime":777.036,"endTime":781.296,"body":"range or forced side bending."},{"speaker":"Pilates Teachers' Manual","startTime":781.296,"endTime":783.786,"body":"Thinking about doing something"},{"speaker":"Pilates Teachers' Manual","startTime":781.296,"endTime":783.786,"body":"like mermaid and then putting"},{"speaker":"Pilates Teachers' Manual","startTime":783.786,"endTime":785.136,"body":"a weight in your hand."},{"speaker":"Pilates Teachers' Manual","startTime":785.466,"endTime":789.426,"body":"So we're really loading that side bend."},{"speaker":"Pilates Teachers' Manual","startTime":789.486,"endTime":791.526,"body":"Also really loading a twist."},{"speaker":"Pilates Teachers' Manual","startTime":791.526,"endTime":794.706,"body":"So something like a twist where"},{"speaker":"Pilates Teachers' Manual","startTime":791.526,"endTime":794.706,"body":"you're cranking yourself deeper,"},{"speaker":"Pilates Teachers' Manual","startTime":795.066,"endTime":797.526,"body":"again, more likely to have a fracture."},{"speaker":"Pilates Teachers' Manual","startTime":797.576,"endTime":800.756,"body":"This doesn't mean that you can't"},{"speaker":"Pilates Teachers' Manual","startTime":797.576,"endTime":800.756,"body":"twist or that you can't do a side"},{"speaker":"Pilates Teachers' Manual","startTime":800.756,"endTime":804.236,"body":"bend, but we are trying to work"},{"speaker":"Pilates Teachers' Manual","startTime":800.756,"endTime":804.236,"body":"in a more moderate range here."},{"speaker":"Pilates Teachers' Manual","startTime":804.266,"endTime":809.396,"body":"Again, just to be super conservative"},{"speaker":"Pilates Teachers' Manual","startTime":804.266,"endTime":809.396,"body":"and avoid that risk of fracture."},{"speaker":"Pilates Teachers' Manual","startTime":810.446,"endTime":815.306,"body":"Any of that frontline work that's putting"},{"speaker":"Pilates Teachers' Manual","startTime":810.446,"endTime":815.306,"body":"excessive pressure on the rib cage."},{"speaker":"Pilates Teachers' Manual","startTime":815.306,"endTime":820.526,"body":"Think of things like rocking, or"},{"speaker":"Pilates Teachers' Manual","startTime":815.306,"endTime":820.526,"body":"for some people, things like swan."},{"speaker":"Pilates Teachers' Manual","startTime":821.096,"endTime":821.906,"body":"Goodness gracious."},{"speaker":"Pilates Teachers' Manual","startTime":821.906,"endTime":823.256,"body":"Certainly swan dive."},{"speaker":"Pilates Teachers' Manual","startTime":826.846,"endTime":830.996,"body":"There's just the potential for a"},{"speaker":"Pilates Teachers' Manual","startTime":826.846,"endTime":830.996,"body":"fracture on the rib, and we're putting"},{"speaker":"Pilates Teachers' Manual","startTime":830.996,"endTime":837.926,"body":"a lot of pressure in one spot on"},{"speaker":"Pilates Teachers' Manual","startTime":830.996,"endTime":837.926,"body":"one bone, so we can find either less"},{"speaker":"Pilates Teachers' Manual","startTime":837.926,"endTime":840.746,"body":"aggressive forms of extension possibly."},{"speaker":"Pilates Teachers' Manual","startTime":840.746,"endTime":845.186,"body":"So that could be like minus the"},{"speaker":"Pilates Teachers' Manual","startTime":840.746,"endTime":845.186,"body":"rocking motion of swan dive or rocking,"},{"speaker":"Pilates Teachers' Manual","startTime":845.636,"endTime":848.966,"body":"or maybe putting something with a"},{"speaker":"Pilates Teachers' Manual","startTime":845.636,"endTime":848.966,"body":"little bit of cushion underneath"},{"speaker":"Pilates Teachers' Manual","startTime":848.966,"endTime":850.766,"body":"the front ribs like a blanket."},{"speaker":"Pilates Teachers' Manual","startTime":851.141,"endTime":851.201,"body":"Yeah."},{"speaker":"Pilates Teachers' Manual","startTime":851.801,"endTime":856.151,"body":"And then as far as that forced like"},{"speaker":"Pilates Teachers' Manual","startTime":851.801,"endTime":856.151,"body":"extreme external hip rotation, that"},{"speaker":"Pilates Teachers' Manual","startTime":856.151,"endTime":857.891,"body":"doesn't happen a ton in Pilates."},{"speaker":"Pilates Teachers' Manual","startTime":858.161,"endTime":862.451,"body":"It does happen more in like yoga and"},{"speaker":"Pilates Teachers' Manual","startTime":858.161,"endTime":862.451,"body":"things like pigeon pose, things like that,"},{"speaker":"Pilates Teachers' Manual","startTime":862.751,"endTime":866.201,"body":"where you're just putting all of your"},{"speaker":"Pilates Teachers' Manual","startTime":862.751,"endTime":866.201,"body":"body weight on that neck of the femur,"},{"speaker":"Pilates Teachers' Manual","startTime":866.201,"endTime":871.106,"body":"which is again, made of trabecular bone,"},{"speaker":"Pilates Teachers' Manual","startTime":866.201,"endTime":871.106,"body":"which is more susceptible to having lower"},{"speaker":"Pilates Teachers' Manual","startTime":871.211,"endTime":873.251,"body":"bone density if you have osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":873.501,"endTime":877.401,"body":"The research has just shown that"},{"speaker":"Pilates Teachers' Manual","startTime":873.501,"endTime":877.401,"body":"these are the positions and the"},{"speaker":"Pilates Teachers' Manual","startTime":877.401,"endTime":882.651,"body":"shapes to avoid because the likelihood"},{"speaker":"Pilates Teachers' Manual","startTime":877.401,"endTime":882.651,"body":"for a fracture is the greatest."},{"speaker":"Pilates Teachers' Manual","startTime":883.151,"endTime":887.351,"body":"And I am not saying that to scare"},{"speaker":"Pilates Teachers' Manual","startTime":883.151,"endTime":887.351,"body":"you, but I do want you to be informed"},{"speaker":"Pilates Teachers' Manual","startTime":887.661,"endTime":891.381,"body":"about something called the fracture"},{"speaker":"Pilates Teachers' Manual","startTime":887.661,"endTime":891.381,"body":"cascade that can happen in the spine."},{"speaker":"Pilates Teachers' Manual","startTime":891.411,"endTime":895.541,"body":"And that is once you have a spinal"},{"speaker":"Pilates Teachers' Manual","startTime":891.411,"endTime":895.541,"body":"fracture, you are more likely to"},{"speaker":"Pilates Teachers' Manual","startTime":895.541,"endTime":899.951,"body":"have additional spinal fractures"},{"speaker":"Pilates Teachers' Manual","startTime":895.541,"endTime":899.951,"body":"below the fracture that you just had."},{"speaker":"Pilates Teachers' Manual","startTime":900.371,"endTime":903.821,"body":"As each fracture occurs, the bones of"},{"speaker":"Pilates Teachers' Manual","startTime":900.371,"endTime":903.821,"body":"the spine get a little bit more wedge"},{"speaker":"Pilates Teachers' Manual","startTime":903.821,"endTime":908.141,"body":"shaped, which contributes to that,"},{"speaker":"Pilates Teachers' Manual","startTime":903.821,"endTime":908.141,"body":"uh, dowager's hump or that rounded"},{"speaker":"Pilates Teachers' Manual","startTime":908.141,"endTime":914.141,"body":"back, that hyper kyphosis that becomes"},{"speaker":"Pilates Teachers' Manual","startTime":908.141,"endTime":914.141,"body":"structural instead of positional, where"},{"speaker":"Pilates Teachers' Manual","startTime":914.201,"endTime":916.091,"body":"that is the shape that your body is in."},{"speaker":"Pilates Teachers' Manual","startTime":917.411,"endTime":918.341,"body":"That's not ideal."},{"speaker":"Pilates Teachers' Manual","startTime":919.181,"endTime":923.681,"body":"So for flexion especially,"},{"speaker":"Pilates Teachers' Manual","startTime":919.181,"endTime":923.681,"body":"we are avoiding that shape."},{"speaker":"Pilates Teachers' Manual","startTime":924.181,"endTime":927.431,"body":"One of the best things about"},{"speaker":"Pilates Teachers' Manual","startTime":924.181,"endTime":927.431,"body":"Pilates is that there are so"},{"speaker":"Pilates Teachers' Manual","startTime":927.431,"endTime":929.171,"body":"many versions of an exercise."},{"speaker":"Pilates Teachers' Manual","startTime":929.421,"endTime":932.541,"body":"Take short box series on the"},{"speaker":"Pilates Teachers' Manual","startTime":929.421,"endTime":932.541,"body":"reformer, where there is a round"},{"speaker":"Pilates Teachers' Manual","startTime":932.571,"endTime":937.671,"body":"spine or a round back version, but"},{"speaker":"Pilates Teachers' Manual","startTime":932.571,"endTime":937.671,"body":"there's also a long spine version."},{"speaker":"Pilates Teachers' Manual","startTime":937.671,"endTime":939.876,"body":"Same thing with knee stretches."},{"speaker":"Pilates Teachers' Manual","startTime":940.441,"endTime":947.561,"body":"There are ways to focus on a hip hinge"},{"speaker":"Pilates Teachers' Manual","startTime":940.441,"endTime":947.561,"body":"instead of a spinal flexion shape."},{"speaker":"Pilates Teachers' Manual","startTime":948.041,"endTime":952.331,"body":"And in things like hands and straps, or"},{"speaker":"Pilates Teachers' Manual","startTime":948.041,"endTime":952.331,"body":"if you're doing the series of five on the"},{"speaker":"Pilates Teachers' Manual","startTime":952.331,"endTime":955.001,"body":"mat, that that chest lift is optional."},{"speaker":"Pilates Teachers' Manual","startTime":955.251,"endTime":958.701,"body":"If we have osteoporosis, you might"},{"speaker":"Pilates Teachers' Manual","startTime":955.251,"endTime":958.701,"body":"chat with your instructor if they're"},{"speaker":"Pilates Teachers' Manual","startTime":958.701,"endTime":960.591,"body":"offering a round back option."},{"speaker":"Pilates Teachers' Manual","startTime":960.621,"endTime":962.751,"body":"Is there also a long spine option?"},{"speaker":"Pilates Teachers' Manual","startTime":962.751,"endTime":964.341,"body":"Is there something else you can do?"},{"speaker":"Pilates Teachers' Manual","startTime":964.461,"endTime":968.421,"body":"And then enjoying all of the benefits"},{"speaker":"Pilates Teachers' Manual","startTime":964.461,"endTime":968.421,"body":"that Pilates offers, that work for"},{"speaker":"Pilates Teachers' Manual","startTime":968.481,"endTime":972.831,"body":"flexibility, that strengthening of"},{"speaker":"Pilates Teachers' Manual","startTime":968.481,"endTime":972.831,"body":"the back line of the body, working on"},{"speaker":"Pilates Teachers' Manual","startTime":972.831,"endTime":977.956,"body":"coordination and balance, minimizing"},{"speaker":"Pilates Teachers' Manual","startTime":972.831,"endTime":977.956,"body":"those fall risks, gaining strength."},{"speaker":"Pilates Teachers' Manual","startTime":978.286,"endTime":981.916,"body":"I mentioned doing things on heavier"},{"speaker":"Pilates Teachers' Manual","startTime":978.286,"endTime":981.916,"body":"springs, so for exercises like"},{"speaker":"Pilates Teachers' Manual","startTime":981.916,"endTime":986.446,"body":"footwork, doing things on the heaviest"},{"speaker":"Pilates Teachers' Manual","startTime":981.916,"endTime":986.446,"body":"springs that you can maintain proper"},{"speaker":"Pilates Teachers' Manual","startTime":986.446,"endTime":988.306,"body":"alignment as you're doing the exercise."},{"speaker":"Pilates Teachers' Manual","startTime":988.576,"endTime":990.766,"body":"Like all of those things are fantastic."},{"speaker":"Pilates Teachers' Manual","startTime":990.766,"endTime":994.726,"body":"I want you to keep doing them, but if"},{"speaker":"Pilates Teachers' Manual","startTime":990.766,"endTime":994.726,"body":"you have osteoporosis we're avoiding"},{"speaker":"Pilates Teachers' Manual","startTime":994.726,"endTime":1000.486,"body":"spinal flexion, avoiding extreme"},{"speaker":"Pilates Teachers' Manual","startTime":994.726,"endTime":1000.486,"body":"twisting, extreme side bending, and uh,"},{"speaker":"Pilates Teachers' Manual","startTime":1000.486,"endTime":1003.366,"body":"extreme external hip rotation as well."},{"speaker":"Pilates Teachers' Manual","startTime":1003.866,"endTime":1007.616,"body":"When in doubt, you always"},{"speaker":"Pilates Teachers' Manual","startTime":1003.866,"endTime":1007.616,"body":"wanna check with your doctor."},{"speaker":"Pilates Teachers' Manual","startTime":1007.616,"endTime":1013.196,"body":"You might get a DXA scan to see what"},{"speaker":"Pilates Teachers' Manual","startTime":1007.616,"endTime":1013.196,"body":"your bone density is, and then share your"},{"speaker":"Pilates Teachers' Manual","startTime":1013.196,"endTime":1017.816,"body":"diagnosis if you do have osteoporosis"},{"speaker":"Pilates Teachers' Manual","startTime":1013.196,"endTime":1017.816,"body":"with your instructors so that you can make"},{"speaker":"Pilates Teachers' Manual","startTime":1018.236,"endTime":1022.556,"body":"better choices for yourself, that instead"},{"speaker":"Pilates Teachers' Manual","startTime":1018.236,"endTime":1022.556,"body":"of, you know, rolling up on the mat or on"},{"speaker":"Pilates Teachers' Manual","startTime":1022.556,"endTime":1027.086,"body":"the reformer, you're finding long spine"},{"speaker":"Pilates Teachers' Manual","startTime":1022.556,"endTime":1027.086,"body":"ways of moving through class and also"},{"speaker":"Pilates Teachers' Manual","startTime":1027.086,"endTime":1029.561,"body":"long spine ways of moving through life."},{"speaker":"Pilates Teachers' Manual","startTime":1029.621,"endTime":1031.916,"body":"So you can just be the"},{"speaker":"Pilates Teachers' Manual","startTime":1029.621,"endTime":1031.916,"body":"healthiest version of yourself."},{"speaker":"Pilates Teachers' Manual","startTime":1032.426,"endTime":1037.471,"body":"And finding ways to do that higher impact"},{"speaker":"Pilates Teachers' Manual","startTime":1032.426,"endTime":1037.471,"body":"exercise and using your Pilates practice"},{"speaker":"Pilates Teachers' Manual","startTime":1037.471,"endTime":1040.451,"body":"to support you if you have osteoporosis."},{"speaker":"Pilates Teachers' Manual","startTime":1042.011,"endTime":1044.801,"body":"Huge thank you to all my"},{"speaker":"Pilates Teachers' Manual","startTime":1042.011,"endTime":1044.801,"body":"supporters on Buy Me a Coffee."},{"speaker":"Pilates Teachers' Manual","startTime":1044.801,"endTime":1049.121,"body":"I can't wait for this month's Coffee"},{"speaker":"Pilates Teachers' Manual","startTime":1044.801,"endTime":1049.121,"body":"Chats as an opportunity to connect"},{"speaker":"Pilates Teachers' Manual","startTime":1049.121,"endTime":1050.621,"body":"and see what's going on with you."},{"speaker":"Pilates Teachers' Manual","startTime":1051.551,"endTime":1052.961,"body":"It is a new year."},{"speaker":"Pilates Teachers' Manual","startTime":1053.081,"endTime":1054.431,"body":"We're back with new episodes."},{"speaker":"Pilates Teachers' Manual","startTime":1054.431,"endTime":1055.781,"body":"I'm so excited to be here."},{"speaker":"Pilates Teachers' Manual","startTime":1056.231,"endTime":1059.531,"body":"I hope you have a great couple of"},{"speaker":"Pilates Teachers' Manual","startTime":1056.231,"endTime":1059.531,"body":"weeks and we'll talk again soon."}]}