Adjusting the Intensity of your Pilates Workout to Compensate for Limitations

Pilates is the perfect exercise regime for you as it allows for modifications based on your physical infirmities or limitations. If the original Pilates exercise is too difficult of a pose for you, you can modify it until your body is able and ready to accommodate the true pose. If you have a good Pilates instructor, they will be able to suggest modifications of particular exercises and even create new ones for you. Having any type of limitation, you should approach the instructor before classes start so they are aware of them and can even plan ahead certain moves just for you.

Keeping in mind any physical limitations, you want to ensure your workout overall is successful. That means you have to pay attention to certain aspects such as warm-up and how you hold your body and position it in certain exercises. Here are some things to consider when adjusting the intensity of your Pilates workout as a modification:

1. Have a full warm-up ? Every good fitness instructor, no matter what the discipline, knows warming up before the actual physical activities is essential to preventing injury. You cannot achieve any milestones in Pilates if you hurt yourself before you really start! Remember too that Pilates is not just physical. There is also an awareness of body, concentration and focus within which allows you to ensure your movements are fluid and graceful. By centering yourself first, then incorporating body movements, you can ensure your warm-up will ensure your Pilates workout is successful.

2. Proper positioning of the head, neck and spine ? Your head is a heavy object on the body. If your experience back or neck problems, holding your head up constantly will actually do you more harm than good. You can leave your head down as necessary when you are exercising your front or back. As your core muscles in your body’s trunk strengthen, you can integrate holding your head up for longer periods of time as pain allows.

Pretend your neck and head are spinal extensions. Take care not to overtuck your chin on flexion exercises. Consciously imagine a line from your spine to your head and try to keep everything level. Of course, there are exercises which you could use a small pillow or roll for the neck and head during those times of pain that you must compensate for. This also applies to Pilates exercises performed on the equipment such as the Reformer. In addition, if you have neck or back problems, certain exercises like the rolling ones which are standard in Pilates are likely not a good move for you until you have gained some strength.

3. Arms offer resistance ? In Pilates, sometimes the arms offer resistance in certain exercises by holding them out. If you have back or neck pain, the best course might be to cross your arms across your chest, until you have gained strength in the core muscles. Some mat exercises could have you moving an arm away from the mat for better support although this is not a normal move in Pilates. Again, an instructor can help you find ways to modify your routine.

4. Knee bending for back protection ? The old adage of bending your knees to protect the back holds true in Pilates as well, particularly when you must modify exercises for physical limitations.

There are many ways to compensate for your physical pain and other limitations. Always ask an instructor if you are performing a move with the correct modifications to avoid any further injury.