Joseph Pilates created a method of fitness conditioning designed to build your body from the inside out. The principles behind Pilates involve focusing on quality and controlled movements. With the growth of Pilates in group fitness and in-home settings, many participants are not given individual attention by qualified instructors. If you are not properly trained, you risk straining your neck due to performing exercises incorrectly.
Pilates Exercise Objectives
Pilates exercises are designed to strengthen your abdominal muscles, lower back, obliques, hips, butt and inner and outer thighs. Your muscles work synergistically to create efficient movements. Pilates exercises do not rely on momentum, but instead force you to have control of each movement. Every exercise has a recommended number of repetitions, which you will find considerably lower than other fitness methods.
Forward Flexion
Exercises such as the Pilates One Hundred require you to lift your upper body off of the floor. Doing so involves flexing your neck forward, which requires you to have abdominal strength to maintain the suspended position. If your abdominal muscles are not strong enough to provide the necessary support, you will rely on your neck to compensate for your lack of core strength. Exercises, such as the five-part abdominal series and the roll up, involve flexing your neck to curve your body off of the floor. Performed back to back, these exercises place strain on your neck to remain lifted if you do not have adequate abdominal strength.
Modifications
Pilates exercises were designed systematically and modifications are available. At a beginner level, it is recommended that you keep your head, neck and shoulders on the floor for any exercises that involve flexing your neck to lift up. As you progress, work on holding your head and neck up for one repetition of an exercise and completing the rest of your series with your upper body on the floor. Gradually increase the number of repetitions performed with your upper body lifted. Additional modifications to decrease intensity include bending your knees when both legs are lifted and increasing the angle to which your legs are lifted.
Precautions
If you are experiencing neck pain, seek advice from your health-care practitioner because it could be indicative of a more serious injury. Also, practice Pilates under the supervision of a well-trained and qualified instructor. Pilates instructors are trained to apply modifications to exercises when needed. An instructor will work with you to correct your form and design an individualized program for your needs. Listen to your body; if your neck begins to feel fatigued, rest it as much as you need. Use Pilates as the revitalizing health practice it was designed to be and avoid unnecessary injuries.
References
- Exercise.com: Mastering the Pilates 100
- "The Pilates Body"; Brooke Siler; 2000
- "Pilates"; Rael Isacowitz; 2006
- "Return to Life Through Contrology"; Joseph Pilates; 1945
