Learning The Basic Pilates Exercises
Most beginners will learn Pilates from a class instructor though there are some who prefer to learn by watching a video or DVD in the comfort of their own homes. There are also many books written on and about the Pilates method that others chose to use to be able to learn the method. When you take a class you not only have the benefit of watching others practice the movements that make up the exercises but you learn the alphabet and movements by hearing the correct verbiage of the instructors and by receiving personal guidance by those who are experts in the Pilates method. Joseph Pilates himself would take years training his instructors to be able to be exact in how to teach each movement. Pilates is designed to avoid injuries not to create them so performing each movement correctly is essential to fulfilling the original purpose of Pilates and that is to build strong and flexible bodies that are in full control of movement.
Not all exercises are right for every individual so any instructor will start out by teaching what you should be wary of when following the instructions. There are certain signs that your body will relay to you when it is communicating that an exercise is not right for you. These signs include:
A sharp, shooting, or tingling pain
A muscle being pulled and a pain that does not subside after a few moments
Neck pain
Joint discomfort
All of these signs would occur while doing an exercise.
One very basic thing that everyone who is just beginning with the Pilates method must learn is how to breathe correctly. The majority of individuals do not breath using their lower lung capacity. In other words we take our breaths using only the upper portions of our lungs. How many of us deep breathe as we go through our days? How many of us even think about how we are breathing? There are several things our bodies do automatically and breathing is one of them. We can however exert some influence on how we breathe. Just watch a young child having a temper tantrum if you don’t believe that last sentence. Notice how that child will hold her/his breath until the parent or other caregiver gives in or cleverly walks away? It is not all that uncommon to see those who are exercising holding their breath and tensing certain muscles while exercising especially if the exercise they are doing is hard or repetitious. Holding your breath and tensing your muscles actually makes your body go all-rigid on you, which is not good. So the very first exercise you will learn in the Pilates method is called “getting set”. To do this exercise you are instructed to lie on your back on your mat, and to put your knees in a bent position with your feet flat on the floor. Your feet should be spaced about hip distance apart from each other. You then relax your back into the “neutral spine” position and place your hands on either side of where your lower rib cage meets just above your waist. Now, put your thumbs toward where your back and your other fingers meet towards your breastbone. Inhale deeply into your lungs while allowing your ribs to slowly expand laterally in your hands. You will be breathing into your lower back while filling your lungs to the fullest capacity they are capable of. Your mental thought will be to strive to NOT arch your back up off of the mat. Now, exhale all of the air out of your lungs and pull your navel in towards your spine.
