How good that you have decided to start Pilates, here are some recommendations that you should follow if you are going to start with Pilates sessions:
- Breathing is one of the fundamental principles, but we should not obsess about it, practice makes the master, so patience because we will gradually
- internalizing the “chest breathing” Pilates.
- If we are going to perform Pilates at home, it is important that we choose a space in which we make sure that we will be quiet during that time, without noise, without telephone, television (unless you follow the class from there) and with the firm Set aside a few hours of practice per week. The most recommended are 2 hours (minimum) per week.
- The Pilates mat should be something thicker than a yoga mat, especially for the exercises in which we roll with our backs on the floor. The camping sites are not the most suitable, they are excessively thick and you lose the reference fixing on the floor.
- Pilates clothing should be comfortable, with which we feel no restriction in our movements. If it is better breathable
- Pilates is practiced barefoot, with or without socks, according to tastes.
It is important that once you begin your Pilates practice you will get to the end. If we perceive that some exercise is not doing well, we will stop and resume when it has changed. Here we see the importance of being calm and without distractions, we need to be well connected with our body and to perceive its sensations
There will be some practices in which implements, such as an elastic band or a small ball, are simple to get materials and easy to store. So you can create your own Pilates kit to practice Pilates at home.
It is good that you know these concepts:
- Scapular stabilization: Efforts with the shoulders increase tension in the upper back, neck and nape, causing overload and headache. To avoid this, we must remove the shoulders from the ears and back them gently, so that the shoulder blades are placed in a firm plane on the back of the rib cage, neither raised nor lowered, nor separated nor too close together.
- Pelvic Stabilization: Look for a midpoint between an excessively round hip position (retroversion) and an arched position (anteversion). In a lying position, the lumbar area would be gently separated from the floor, and the pubic symphysis would have to be parallel to the floor. Stabilizing the hip eliminates back pain and improves the transfer of forces to the head and feet. This midpoint will only be maintained with the action of the abdomen, especially with the deepest part of it, the transverse abdominal muscle.
- Axial elongation: It favors the health of the spine since, during movement, we avoid unnecessary compressions of the intervertebral discs and excessive frictions between vertebrae. Feel and cause the back, from the base of the skull (nape) to the sacral area, to stretch, grow and separate the vertebrae from each other making it possible for the intervertebral discs to sponge and nourish.