Your "source of energy"
All exercises of the Pilates system originate in the muscles of the abdomen, waist, hips and buttocks. The totality of the muscles surrounding your body at the level of the waist line is called the "energy source". If you think about how you stand, or sit, then notice that the main weight you carry to this area. As a result, not only does the lumbar muscle overextend, which results in pain in the lower back and incorrect posture, but also contributes to the appearance of the abdomen and the disappearance of the waist, and we all know how difficult it is to regain the old form. When doing exercises, remember that work should begin in the "source of energy" and proceed from this zone. Imagine that you seem to pull up the upper part of the trunk, as if you are tightened in a corset. If you pull in your belly and pull up simultaneously, then your "energy source" automatically uses your muscles, thereby helping to protect your lower back.
How to tighten the stomach to the spine
Many exercise techniques teach us to develop abdominal muscles, as if pushing them out with bumps to the outside. Such actions are aimed at building up the external surface of the muscles, and at the same time they move away from the spine. As a result of such training, you develop a slight curvature of the spine in the lumbar region, which makes it difficult to support the lower lumbar region, or you develop powerful thick muscles supporting the back in the lumbar region, and then you can forget about the thin waist forever. Here, a completely different technique is used. You will learn how to pick up the stomach, actually pull it to the spine, using the abdominal muscles to strengthen the muscles of the back (muscles that run along the entire length of the back). This exercise not only strengthens and extends the muscles of the waist, but also helps to achieve a flat stomach. Stretching the abdomen to the spine is often confused with retracting the abdomen, although these are completely different actions. Drawing your belly, you automatically hold your breath, which is contraindicated to achieve the desired effect. Instead, imagine that there is a load on your abdomen, which presses the stomach to the back, or that your anchor is attached to your navel, and pulls it down through the floor. Learn to maintain this sensation with natural breathing, with inhalation and exhalation from the lungs, and not from the abdomen, as many breathing techniques teach.
Muscular tightening or stretching
In the Pilates system, it is important to combine strengthening and stretching the muscles, so if the exercise says "tighten the buttocks", this does not mean that you have to cut your muscles so much that the buttocks are rounded and raised from the floor. Ideally, the hip region and lower back should be constantly pressed to the floor or firmly supported by the surrounding muscles of the "energy source" zone. If you are a beginner in the Pilates system, at first you may find it difficult to start the exercise without, at least, a slight muscle contraction, and this is natural. Just always remember that your goal is to strengthen the muscles and control your own body in order to be able to stretch out to the side opposite to the pelvic area; in other words, to stretch from it, while during the exercises it must be clearly fixed.
Integrated insulation
One of the very important unique elements of the exercise course is the redirection of concentration during the exercise. It is usually believed that consciousness should concentrate on those areas of the body that are set in motion during the exercise; this technique is called "isolation" of a certain group of muscles. The problem with this model is that during the exercise, all other areas of the body are ignored, resulting in an unbalanced body. When practicing the Pilates system, it is important that all the muscles of the body work simultaneously, as it is natural for the human body, and also develops a sense of balance. To achieve this goal, it is necessary to concentrate on stabilization, rigid fixation of the immobile parts of the body.
Stabilization in the position of Pilates
At first you will find that without a turn of the feet it is difficult to unfold the hips outward, however it is important that you master this position and be able to perform the exercises correctly. You will also notice that during the exercise your hips tend to return to their normal state - this is just the most important point of concentration while stabilizing the lower body. Continue to compress the buttocks and the back of the inner thighs, and you will feel the effort created in the torso.
Muscular control without overexertion
One of the most complex concepts in the body management class using the Pilates method is the idea of engaging and controlling muscles without overstrain. To achieve a certain goal of the classes, we are accustomed to a strong muscle tension, a delay in breathing and working at the limit of possibilities. Our course will dispel your delusions on this matter and teach you a more natural approach to making movements with effort. Imagine a dancer in the dance. You can guess how much effort and effort is behind complex dance movements, but from the outside they seem easy and natural. The same principle applies in the case of our exercise course. Movement requires effort and concentration, but they must flow one into the other organically and rhythmically, in order to provide relaxation of the muscles without suspending the exercise. This relaxation must originate in the mind and spread to all the muscles of the body. Breathing is an effective way to achieve this state. Although breathing should be felt naturally, the inspiration should be made simultaneously with the beginning of the movement, and the exhalation - during its execution, but there will be situations when you catch yourself holding your breath in moments of intense stress. This nullifies the meaning of the whole exercise. For proper execution, you should not ignore the following details: 1) you made the necessary modifications to work only with certain levels of your body; 2) you do not overexert the muscles during the execution of movements. Remember that no one checks you. If you begin to practice gradually, first practicing the most important elements of the exercises, you will soon have the necessary skill.
None of the exercises Pilates method in any case should not cause painful sensations! If you feel that during exercise in any area of the body creates overstrain and discomfort, stop, try again. If the pain returns, then temporarily postpone the exercise. With an increase in the ability to control and muscle strength, as well as body management, you will be able to return to this exercise. Also note that some exercises may not be suitable for you due to your individual characteristics, and only you can judge it. So listen to your body! Pain in the lower back is most often caused by the abdominal muscles from the back. Thus, the abdominal muscles stop supporting the spine. To eliminate this effect, concentrate on pulling the abdomen to the spine, as if your stomach is attached to the back. The deeper the stomach is drawn, the safer and more secure your lower back will be. In a horizontal position, imagine a heavy metal plate that presses your stomach to the floor. In an upright position, imagine that a rope is attached to your stomach from the inside, which pulls the stomach back through the body. Pain in the knees most often occurs from the wrong position of the feet and feet or from spasms or stretching of the muscles around the knee joint. During the exercise, try to keep the soft, relaxed knees, and for compensation use the muscles of the inner surface of the thigh. Practically in all exercises, especially in an upright position, for proper weight distribution, place your feet in the position of Pilates. Pain in the neck is usually due to weak neck muscles and overstrain of the shoulder muscles, which tend to compensate for this weakness. When performing exercises related to lifting the trunk, always work with the muscles of the abdominal press, and not with the muscles of the neck. When you feel overexertion and fatigue of the neck muscles, be sure to stop and give them rest. If necessary, you can put a small pillow under your head.
Neck Extension
A common mistake in performing exercises and controlling the body by the Pilates method is the tension of the shoulder muscles during certain movements. To avoid this, you need to pay attention to stretching the cervical vertebrae by pressing the back of the neck to the floor in a prone position or by pulling the head and neck vertically upward in a sitting or standing position and while tilting forward. This relaxes the muscles of the neck and shoulder girdle and allows you to concentrate on the energy source zone. To do this, try to tighten your chin to your chest. Now we know what the correct body control should be in the Pilates system.