Yoga for Seniors

Program Synopsis – Falls and Hip Fractures

Hip fractures affect disproportionately more women than men, because an abrupt estrogen decline after menopause puts women at greater risk of osteoporosis, which increases the risk of hip fracture by two to three times compared with men.

Other strong risk factors for osteoporosis are older age and lower body mass index (BMI).

About 2,500 hip-fracture cases occur here every year, a figure that is projected to increase to 9,000 in 2050 due to the rapidly ageing population.

Some Causes of Hip Fractures

Hip fractures in seniors can occur due to various factors, including:

Osteoporosis: Osteoporosis is a condition characterized by low bone density and weakened bones. Seniors with osteoporosis are at a higher risk of hip fractures as their bones become more fragile and susceptible to fractures.

Falls: Falls are a common cause of hip fractures in seniors. Factors that contribute to falls include age-related changes in balance, muscle strength, and coordination, as well as environmental hazards, such as slippery floors, uneven surfaces, or poor lighting.

Weakness and Muscle Loss: Age-related muscle loss, known as sarcopenia, can lead to weakened muscles and reduced strength. Weak muscles can affect balance and stability, increasing the risk of falls and hip fractures.

Chronic Health Conditions: Certain chronic health conditions, such as osteoarthritis, rheumatoid arthritis, or Parkinson's disease, can increase the risk of hip fractures in seniors. These conditions can affect joint health, mobility, and balance, making falls more likely.

Medications: Some medications, such as certain types of sedatives, antidepressants, or antipsychotics, can increase the risk of falls and hip fractures by causing dizziness, drowsiness, or impaired balance.

Nutritional Deficiencies: Inadequate intake of essential nutrients, particularly calcium and vitamin D, can weaken bones and increase the risk of fractures, including hip fractures.

Alcohol and Tobacco Use: Excessive alcohol consumption and smoking can contribute to bone loss and increase the risk of fractures, including hip fractures.

How We Help Our Clients

Our Program can play a role in preventing hip fractures in seniors by addressing several risk factors and promoting overall strength, balance, and flexibility. Here's how we can help:

Improved Balance and Stability: Our Program focuses on balance, such as Tree Pose (Vrikshasana) or Warrior III (Virabhadrasana III), which can help seniors improve their balance and joint stability. By practicing these poses, seniors can enhance their proprioception (awareness of body position) and strengthen the muscles that support proper alignment and stability, reducing the risk of falls and subsequent hip fractures.

Strengthening of Muscles and Bones: Our Program involves bodyweight-bearing exercises that can help strengthen muscles and bones. Poses like Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), and Bridge Pose (Setu Bandhasana) target the lower body muscles, including the hips, thighs, and glutes. Regular practice of these poses can help improve muscle strength and bone density, reducing the risk of fractures.

Increased Flexibility and Range of Motion: Our Program incorporates gentle stretching and movements that can improve flexibility and range of motion in the hips and surrounding areas. Poses like Pigeon Pose (Eka Pada Rajakapotasana) and Butterfly Pose (Baddha Konasana) can help release tension, increase hip mobility, and maintain joint health, reducing the risk of falls and fractures.

Mind-Body Connection and Body Awareness: Our Program emphasizes the mind-body connection and cultivates body awareness. By practicing our Program, seniors can develop a greater awareness of their body, including their posture, alignment, and movement patterns. This increased body awareness can help seniors identify and correct any imbalances or weaknesses that may contribute to falls or hip fractures.

Stress Reduction and Relaxation: Chronic stress can contribute to muscle tension, impaired balance, and increased risk of falls. Our Program incorporates relaxation techniques, such as deep breathing and meditation, which can help reduce stress levels and promote relaxation. By managing stress, seniors can improve their overall well-being and reduce the risk of falls and fractures.

Who Should Sign Up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to prevent falls and hip fractures by building mobility, flexibility, and strength in their lives, and
  2. Clients with limited mobility or balance issues (Clients in this category, will be seated in a chair for this Program).

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

Program Frequency

Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

Program Intensity

Gentle and Easy

Program Methodology

All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

Program Contents

Our Program helps clients prevent falls and hip fractures by strengthening the following.

  1. Upper Body,
  2. Shoulders, Arms, Fingers, and Wrists
  3. Torso,
  4. Lower Body,
  5. Lower Back, and
  6. Standing and Balancing.

Program Director

A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

Please Read Before Purchasing

By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.

Questions?

Email us at customerservice@victoriarose.sg

Private Sessions
$1,750.00