1. Keep Yourself in Check
The best way to prevent Pilates-related injuries is to learn the basic exercises from a qualified instructor so that you might learn the perfect posture. Whether a beginner or master of Pilates, you must learn to center your body, holding the poses correctly. Keep yourself in check as you practice. From head to toe, make sure that your neck is relaxed, shoulders and hips are aligned, abs and buttocks strong and legs and feet in their proper place. Because each exercises requires a different set of rules, getting quality instruction is the best way to prevent Pilates injuries.
2. Take a Deep Breath
Breathing is an essential part of Pilates and can help you to prevent injuries while practicing Pilates and also increase the effect of each exercise. Slow, deep breathing gently elongates the muscles and increases chest capacity. At the same time, controlled breathing is a great way to measure the length of your holds and avoid rapid, jerky movements which may cause strain.
3. Spine Safety
One of the biggest mistakes made in Pilates is simply how you choose to lay on your mat. When lying face up, do not try to place your back flat on the ground, as it causes your pelvis to tilt and can cause strain on your lumbar spine. Instead, keep the pelvis relaxed and maintain the gentle curve of your back.
4. Control is Key
In order to avoid injury during Pilates it is extremely important that you keep your movements smooth and controlled. Use the muscles to move, not sheer force or body momentum. Additionally, do not move further into a pose than you can comfortably, as Pilates is not a competitive sport. With patience and practice you will gradually reach deeper into the exercises without sacrificing your body posture or physical well-being.
5. Go With the Flow
If you are organizing your own Pilates routine, try to place postures together in a logical way to prevent a lot of unnecessary body movements. For example, begin with face up mat exercises, moving to face down postures and then seated exercises before moving to your standing routine. While you don't have to work your routine in that order, organizing ahead of time can save a lot of wear and tear on your body.
