How To Have An Effective And Safe Pilates Practice

Pilates is one of the popular exercises today which has been developed at the start of the 20th century. This mind-body exercise was introduced by Joseph Pilates and he called this as ‘Contrology.’ In this type of exercise, you will use your mind to control the muscles in your body.

Pilates focuses on the alignment of the spine, awareness of one’s breathing, and strength of the core muscles. If you do it on a regular basis, it can give you various positive effects. You can have a refreshing mind and body workout; you can develop your core, release stress, increase agility and flexibility, and improve posture.

If you are starting to do the pilates today, here are some effective tips that you have to take note:

Ask Your Doctor

Doing Osteopathy, Myotherapy, Clinical Pilates and Bike Fit are not recommended for everyone. Before you engage in these exercises, make sure you discuss your health history and fitness goals with your doctor. With this, he can give you advice on how you can proceed with the exercise.

Breathe Properly

Breathing is an important part of the Pilates routine. It includes inhaling at the nose and exhaling at the mouth. Breathing properly is important because it helps in full motion during the exercises. During a workout, avoid holding your breath. When you inhale, make sure to do it slowly. Allow the air to fill your chest and see to it that your shoulders or chest won’t rise. Let go of control when you exhale. You can practice this breathing exercise at any time of the day. You can do this while you are stuck in the traffic, working at your office, or taking your pet for a walk.

Have a Neutral Spine

A neutral spine is when the body is in its proper alignment. To do this, lie on your back. Then, bend your knees and put your feet flat on the floor with the arms at the side of the body. Breathe properly as you push your backbone flat in the mat. Throughout your exercise, try to maintain your body with a neutral spine.

Move in a Motion that you Can Control

Make sure to move in a motion that you can control. For example, if you find it challenging to create large circles with one leg only, then you can try making small circles which is with the same size as that of the dinner plate. Start small and do it slowly. Remember, this is not a race that you need to finish early. The goal is to set moderate but consistent activities.

Prepare Yourself

During your Osteopathy, Myotherapy, Clinical Pilates and Bike Fit, make sure that you wear the proper attire. Wear something that is comfortable for you. Make sure that it allows you to move easily with the exercise. Moreover, you will need to have a sticky mat. The non-stick grip of the mat will prevent you from sliding during your exercise. These type of mats are available with extra padding. This is best for individuals who have back problems or who likes to have more cushion as they do the rolling exercises.