How To Reduce Pain and Injury in Pilates
Pilates is an excellent form of exercise that can help you lose weight, build stronger muscles and improve your body’s flexibility. It is based on the principles of Joseph Pilates, which include core strength, stretching and controlled breathing. Pilates teacher training Sydney can always prevent injury.
There are several ways that you can prevent injury while performing Pilates. The most important thing to remember when doing this type of workout is to listen to your body. If something hurts, stop doing it!
Here are some tips to reduce pain and injury in Pilates:
1. Always warm up before you begin your workout. Warming up can reduce the risk of injury by increasing blood flow and getting your muscles warmed up.
2. Concentrate on your breathing while performing Pilates exercises.
3. Avoid swinging or jerking while performing Pilates exercises.
4. Be aware of your body while doing Pilates exercises and do not force yourself into positions that hurt or cause pain.
5. Don’t overwork any one area of your body when doing Pilates exercises. Always use an appropriate amount of resistance so that you don’t overwork any area of your body while performing Pilates movements. Take time to stretch after completing a set of stretches in order to prevent muscle soreness and stiffness from developing during or after a workout session.
6. Warm up before each session. A five-minute walk or light jog is a great way to get your blood circulating and ready for a vigorous workout. Keep your workouts diverse. Like any other form of exercise, it’s important to maintain a balanced routine. Focus on building strength rather than muscle bulk. Remember not to overdo it. Listen to your body and take frequent breaks from strenuous exercises if you feel pain or fatigue. Be sure not to lock your joints into a single position for too long while stretching or exercising. If you must hold a position, be sure to release tension frequently while keeping the stretch active without bouncing back and forth.
7. Be careful with new exercises: As with any new exercise routine, be careful with the movements and how much weight you use in the beginning stages of your Pilates program so you don’t strain yourself with injuries. Also ensure that you have someone experienced supervising you while doing this routine.
8. Pace yourself: You can’t expect to perform advanced exercises within a few weeks or months of starting Pilates. If you rush it, you may end up injuring yourself which will only delay your progress. Be patient and work on your fitness level gradually over time until you can do more challenging exercises safely.
9. Don’t bounce: Avoid bouncing during Pilates exercises. It makes it difficult for your body to stabilize its movement.
Pain and injury can occur as a result of over-stretching, especially in the neck and lower back. By learning to work with your body, you can prevent potential problems and enjoy a safe and effective workout. To avoid injury, always warm up before you stretch. By increasing your range of motion gradually with a short, but specific workout, you will open your muscles more safely and effectively. This is true whether you are a beginner or an advanced exerciser. When you warm up, don’t rush it – take your time getting ready for a stretch. Contact a physio therapist just in case you have any pains after performing home pilates exercises.