Our program will:

1. develop awareness for axial length or the  alignment and elongiation of the spine,
2. strengthen the abdominal and pelvic floor muscles- important for lumbar spine stabilisation and protection,
3. learn proper breathing technique- by engaging full diafragma and in this way gently mobilising the spine and the joints connection between the spine and ribs,
4. will improve balance and coordination,
5. will strengthen spinal extensors.

Pilates small props-foam roller, flexring, rotator discs and strechband will be used to enhance the exercise.

Movements with spinal flexion, spinal flexion combined with rotation are exluded because of the high fraction risk.

The slowly turnover of the bones implies a long training process. In order to increase the mass of the bone, clients should practise weight bearing exercises at least 3 times a week (15-60 min.) over one year. Each exercise should be repeated between 6-12 times in a slow tempo (2-3 min.).

The exercises are specific, for example to increase the bone mass of the Trohander, clients will exercise abduction; In order to increase the density of the spine, the M. spinal erector will be strengthened. The neck of the Femur will be targerted by strengthening the M. Iliopsoas.

The increase of the the bone mass for 2% will increase the bone strength for 25%!

The exercises:

1. hundred with head down
2. low abs
3. thigh circles
4. knee drops
5. floating arms
6. single and and double leg strech with the head down;
7. shoulder bridge -not too high and with neutral pelvic pine alignment;
8. single and double leg kick;
9. cobra
10. star
11. swimming
12. spine twist (small rotation)
13. push ups -also from the wall (if clients are not strong enough)
14. M. Iliopsoas strech
15. squats (using support)
16. awareness of plumbline

and many more.