Working and exercising from home has led many people to opt for Pilates workouts. This is because they’re simple to do and require little space and equipment. Furthermore, they promote toning, strengthening, and lengthening the entire body. They especially work on the core, helping alleviate the discomfort from most people’s ergonomically problematic home offices.
You may be well-versed in Pilates exercises and moves, but there’s still a chance that you’re doing something wrong that might cause you harm.
Warm-Up
It is hard to overstate the importance of concentrating oneself and warming up before beginning more demanding workouts. Pilates is a holistic mind-body activity as well as a physical training program. Spending some time to center yourself and warming up your mind and body will help you get the most out of your session. Try some simple exercises like imprinting and pelvic curl to get warmed up.
Related: Here are some tips from a Pilates coach that’ll give you the lean body you desire.
Head Placement
Your head gets heavy when you first try to do Pilate sat home. When doing Pilates exercises on your front or back, keep your head down if you suffer from back or neck problems. It’ll be easier for you to maneuver your head and neck with less strain when you establish a strong core.
Think of the neck and the head as if they were spine extensions. Lift your head if you’re on your stomach so that it won’t cause a lot of strain on your neck. If you’re conducting a flexion exercise, avoid chin tucking; instead, follow the curve of your spine with your neck.
Neck and Spine Protection
Try out different types of neck and head alignment exercises that offer support. Pilates workouts are often more comfortable with a low pillow or a neck roll supporting the head. You can raise the headset if you’re on a Reformer. If you’re lifting your legs above your head or rolling back, avoid placing a pillow under your neck as it can cause neck strain.
Rolling exercises such as the open leg rocker are common in a Pilates workout. If you suffer from neck or back pain, avoid the rolling portion of these exercises and replace them with some balance exercises.
Heavy Arms
The workout becomes more difficult as you move further away from the core of your body. In an exercise like a roll down, crossing your arms across your chest is gentler and is better for your neck than having them outstretched.
If you’re looking for a challenge, using your arms as leverage to make a workout harder is a fantastic strategy. Several of the side kick set techniques can be performed by keeping the top arm far from the mat. If you need additional help for your upper body,it’s better to skip out on this. Even if you’re taking part in Pilates classes, it’s up to you to ensure your safety no matter what the instructor is teaching.
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