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.