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Texas Orthopedics, Sports & Rehabilitation Associates

Monday, January 16, 2017

12 Minutes of Yoga for Your Bones

More than 700,000 spinal fractures and more than 300,000 hip fractures happen in the United States each year. Many of these are attributed to osteoporosis, or weakened bones. That’s a startling statistic not easily lost on a group of specialists in rehabilitative medicine at Columbia University.
In 2005, they embarked on a comprehensive decade-long study to determine if yoga—which encourages greater flexibility and balance as well as better posture--might be an effective therapy for osteoporosis, and whether or not it could decrease instances of falls and fractures.

The results were published in a recent issue of Topics in Geriatric Rehabilitation.

227 people (with diagnosed osteoporosis) participated in the study and were tasked with performing 12 specific yoga poses daily, or at least every other day.

Here are the highlights:
  • X-rays showed improved bone density in the spine and femur.
  • Even when bone density did not increase, improvements in posture and balance were noted.
  • There were no reported or X-ray detected fractures of any kind in the participants over the ten years.

The 12 poses that were part of this program and designed to be done in 12 minutes are:
  • Tree
  • Triangle
  • Warrior II
  • Side-angle
  • Twisted triangle
  • Locust
  • Bridge
  • Supine hand-to-foot I
  • Supine hand-to-foot II
  • Straight-legged twist
  • Bent-knee twist
  • Corpse pose
If you suffer from osteoporosis and would like to discuss a new exercise regimen, like yoga, to help manage your condition, please contact us for an appointment.

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