Gymnastics in the Pilates system, especially useful to people who have problems with the spine and the musculoskeletal system (osteochondrosis, trauma, posture disorders, intervertebral hernias, etc.). Back pain is the earliest signs of a spinal injury. If you do not take any action, various serious ailments can develop. Gymnastics for the spine according to the Pilates system is a training of the "muscular corset".
Effect of exercises on the Pilates system on the spine
The inactive way of our life can lead to such diseases of the spine as a hernia of intervertebral discs, scoliosis, osteochondrosis, problems with posture, etc. Gymnastics in the Pilates system strengthens the muscles of the back, cervical vertebrae, strengthens the muscles of the press, which are necessary to support the spine, helps to recover after injuries to the vertebral column. And also trained muscles contribute to the health of the spine. With this gymnastics, the risk of injury is reduced. Exercises can be held in a special club and at home. They can be performed by people of different physical fitness. For each person, a specialist consultation is required. Depending on the goal that you want to achieve, thanks to the gymnastics system of Pilates, each person is assigned a certain set of exercises. Especially it concerns those who are recovering from spinal injuries.
Applying the lessons of this system, you can achieve restoration and strengthening of posture, increase joint mobility and flexibility of the spine.
How correctly performed this gymnastics
For the correct performance of the Pilates gymnastics, one should exercise control over the execution of the technique of coordination and movements, and breathing. Exercises are performed slowly and smoothly, following the posture and breathing. Such exercises help to maintain proper posture not only in class, but also in life.
The basis of gymnastics for this system is to strengthen the muscles that provide strength and flexibility to the trunk. The "framework of strength" refers to the muscles of the abdomen and back, in other words, the supporting musculature. With the correct execution of the exercises (smoothly and slowly), the muscle and ligamentous apparatus is overloaded, the pain in the back goes away.
The muscular corset needs to be strengthened in order to create a support of the muscles of the chest on the abdominal corset to increase intra-abdominal pressure. This will reduce the burden on the lumbar spine. Blocked diaphragm lower back makes it stiff, which contributes to the appearance of pain. It is necessary to bring it into a state of flexibility with the help of rib breathing and abdominal breathing.
In the technique of exercises in the Pilates system, more than 500 different exercises that are aimed at stretching, loading the muscles. Beginners must first learn how to do the exercises without using the equipment to fix the technique. When doing gymnastics, you need to learn how to control the necessary breathing. All exercises should be performed without interruption, moving smoothly from one to another, so that the load on these or those muscles does not stop. The goal is to learn not to put into operation muscles that do not participate in movements and achieve correct conscious relaxation.
To achieve positive results from the Pilates system, it is necessary to practice regularly, three to four times a week. Begin training should be under the supervision of an experienced coach, in order to properly distribute the load on the muscles of the spine. After studying the technique of exercises for this system, it is possible to perform classes at home independently. There are three types of gymnastics in the Pilates system: training on the floor, on special simulators and training with the use of special equipment. To achieve the desired results in strengthening the spine, be sure to take introductory lessons under the guidance of the instructor.