Pilates and osteoporosis or osteopenia

This is how FlowMat builds pilates classes for a student with osteoporosis or osteopenia. They are the app's real rules, reviewed by a medical committee: what isn't recommended is never suggested, and what needs care comes with a warning for the teacher.

38never suggested
138with a warning and a gentler option
324available as usual

500 exercises in the catalog

Guidance for the class

Avoid loaded spinal flexion or rotation; keep a neutral spine and progress slowly.

Exercises FlowMat does not suggest

These are 38 of the catalog's exercises that FlowMat keeps out of the class when this condition is present.

Not suggestedRoll back with band
Not suggestedSeated roll back with raised arms
Not suggestedSide spine stretch forward
Not suggestedAbdominal curl with crossed arms
Not suggestedRoll back with crossed legs
Not suggestedSeated Balance with Crossed Arms
Not suggestedAbdominal Curl with Hands Behind Head
Not suggestedStanding hamstring stretch
Not suggestedRoll up
Not suggestedBent-Knee Teaser
Not suggestedSit up to recline back
Not suggestedRibcage Control

and 26 more in the app's catalog.

Exercises that come with a warning

Examples of exercises that do appear, with the guidance the teacher gets.

CarefulKnee to chest

Hug only one knee and do not rock with both knees together.

CarefulWall roll down

Roll your spine down slowly without extra load, keeping your abs engaged and avoiding excessive rounding.

CarefulAssisted roll up

Use your hands only as light support and avoid lowering past mid-back.

CarefulSingle leg stretch

Keep your abs engaged and avoid letting your lower back lift off the mat.

CarefulSpine stretch forward

Round forward from the head, keeping your lower back long and stable, without forcing the stretch.

CarefulSwan prep

Control the range of motion and avoid excessive compression in the lower back.

CarefulBridge with ring squeeze

Lift and lower as one solid piece, without rolling through the spine, avoiding lower back flexion.

CarefulRoll back with ball

Use the ball only for support and avoid loading your lower back with extra resistance.

CarefulChest opening on foam roller

Cover the roller with a towel or thin mat and shorten the time on it if you feel bone discomfort.

CarefulThe Bug

Keep the back flat as you fold forward, never rounding the spine.

CarefulStanding Side Bends

Keep the movement controlled and gentle; lengthen the spine before bending it.

CarefulCross-Legged Forward Bend

Fold from your hips while keeping your back long, avoiding rounding your lower back.

and 126 more in the app's catalog.

Medical clearance

Frequently asked questions

Can you do pilates with osteoporosis or osteopenia?

It depends on each person and on what their treating doctor says. FlowMat does not replace that judgment: it helps the teacher plan the class, avoiding what isn't recommended with osteoporosis or osteopenia and flagging what needs care.

What does FlowMat do with exercises that are not recommended?

It never suggests them when building the class, and they don’t show up as a replacement when you swap an exercise either.

Can I change the class FlowMat builds?

Yes. You can swap, remove, add or reorder exercises and adjust the reps. The catalog only offers exercises that are safe for the student.

Build every student’s class around their conditions

FlowMat is an app for pilates teachers: you note the student’s conditions and the app builds the class.

Meet FlowMat

Other conditions

Important: FlowMat helps plan classes, but it does not replace a health professional’s judgment. If in doubt about a student, ask their treating doctor.