How do I maintain the
effect of my Pilates training between my classes?
It is important to apply
your knowledge from the Pilates classes to your daily living – at
home, at work, at leisure, at the gym etc, to maximise the potential
benefits. Remember to ”zip up” and to contract your pelvic floor
muscles as often as possible, just like we do in classes. This will
help your posture and your back, while also strengthening the deep
core muscles. After 10,000 repetitions, the “muscle memory” will
make a movement second nature. When this happens, you no longer need
to consciously remember to perform the movement or exercise – it
will become part of your daily life. Select one or a few of the
exercises from your class, which you feel give you the most benefit,
e.g. those that you perhaps find a little difficult or stretches
that are slightly uncomfortable, and practice these in your own
time.
1.
Always be conscious of
·
how you sit and stand at
work
·
how much you carry around in
your bag and briefcase
·
how you lift things up, e.g.
shopping, bags, children, work related items
·
how you sit in your
car
2.
Posture
At
work, be conscious of your posture, the position of your computer
keyboard, VDU, mouse, telephone and other equipment. Do you use one
side of your body more than the other? Do you clamp your telephone
receiver between your shoulder and your ear? (tut tut!) Most
companies have policies to ensure you work in an ergonomically
correct way, that you have an adjustable office chair which has been
correctly set up to support your body and that your VDU and keyboard
are at the right height. Ensure that you inform yourself of the most
appropriate working positions and that you take full advantage of
the safety equipment available to you.
3.
Know
your body
Improve your knowledge of
your own body, particularly with regard to movements and posture –
if you suffer from backache, does this happen in the morning? Or in
the evening, at the end of your working day? Do you get backache
from driving your car? From lifting or carrying your children? What
can you do to improve your back health? Regularly examine your
postural habits if you have pain or discomfort so that you become
aware of how you use your body. For example, how do you wear your
shoes? Does the heel get worn down on the outside edge or the
inside? Do your toes wear a hole somewhere? Is this the same on both
feet or is the problem asymmetrical?
4.
What
causes the problem?
When investigating possible
causative factors, remember to alter only one parameter at a time so
that you know what it is that achieves improvement. Take care not
make too great a change at any one time, because suddenly exposing
your body to unaccustomed movements or positions can cause a new
problem to appear. Give your body time to adjust and make small
incremental changes.
5.
Need more
help?
Sometimes we need help with
figuring out what causes the pain, identifying ways to stay healthy
or pain relief in the form of e.g. acupuncture or massage. Ask your
instructor to recommend a physio or other therapist.
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