Every person who visits the fitness room has heard of Pilates. And this is not just a fashion trend in fitness. This is a complete set of exercises that has a therapeutic effect on the body. The destination is considered the safest, has no age restrictions and actually has no contraindications.
Beginners are recommended to practice Pilates for the spine in osteochondrosis, intervertebral hernia, scoliosis and other diseases of the musculoskeletal system.
A bit of history
The world-famous exercise system was invented by John Pilates more than a hundred years ago. It was intended in order to get rid of back pain, in the neck and even in order to improve posture.
John Pilates designed his training program initially to rehabilitate patients who have suffered a spinal injury. But a set of exercises has been loved by thousands of people around the world over a hundred years of existence. Today, the popularity of Pilates gymnastics for the spine is only increasing.
What is Pilates?
Pilates was invented for the rehabilitation of patients who have suffered an injury, so it can be concluded that the complex of exercises does not involve excessive loads and is not based on the principle “the stronger, the better.” If you perform the exercises according to the instructions, then there is no chance of getting injured, unlike any other system of exercises.
The goal of Pilates is not to build muscle or quickly lose 10 kg. First of all, it is a soft stretch and gentle muscle strengthening. Like a hundred years ago, to this day, Pilates for the spine is considered one of the most highly effective methods that strengthens muscles.
What is the point?
As with any training program, Pilates has its own principles and rules. The most basic of them are as follows:
- Concentration is the primary rule. A similar principle implies that each exercise should be carried out wisely, you need to fully concentrate on the muscle group that this or that exercise is aimed at. One simple rule works here: the higher the degree of concentration, the better the outcome in the future.
- Without relaxation, nowhere. This principle tells us that exercise is in no way recommended to be performed while under stress or in a bad mood. No matter how bad your mood is, try to get rid of all the bad things before your workout and focus on the exercises for the next hour.
Preparation is one of the most important stages in a training session. Each joint during the session should be in its place, otherwise there will be no sense in this. Even the slightest displacement can lead not only to pain, but also to serious injuries, such as stretching or dislocation.
Concentration keeps up with coordination. It is necessary not only to focus on the muscles that the exercises are aimed at, but also to constantly monitor the correctness of these exercises. When the exercises become a habit, coordination will be carried out already at a subconscious level.
In other words, a dynamic stereotype will develop. Exercises are performed “on the machine” and at the same time with exceptional accuracy and correctness. The principle of centering is based on the fact that not only the abdominal muscles, but also the press take part in maintaining the spine. Safe and proper exercise is based on stabilization of the abdominal muscles.
And do not forget to breathe correctly! Because of this, Pilates for the spine is often compared to yoga. During exercise, most of the air should be trapped in the lower lungs. If you follow this, then this breathing technique ensures complete oxygen saturation of the blood. That is why with proper exercise, you can avoid shortness of breath, pain under the ribs, which sometimes occur during exercise.
Who is recommended to do Pilates?
Since Pilates exercises for the spine are considered one of the safest physical activities, the complex, according to experts, is recommended to be performed in the following cases:
- It is highly recommended that you apply to a set of exercises for those who have suffered an injury to the musculoskeletal system. First of all, ligaments, muscles, bones.
- With diseases of the spinal column and any derivatives from them.
- Exercises are recommended for pregnant women and during the recovery period after childbirth.
- With varicose veins.
- For problems with joints that are provoked by being overweight.
- To old people.
- If you lead a motionless lifestyle, if you have sedentary work and completely lack physical activity, as well as for those who engage in heavy physical labor. Such exercises will be useful to both categories of people, as they are aimed not only at stretching, but also at relaxation.
- Pilates with a hernia of the spine is suitable.
- The ideal complex will be for those who have never before played sports, that is, for unprepared people. This may be the initial stage before serious physical exertion.
In any case, your back will only be grateful. However, despite the fact that Pilates is considered a gentle complex, in the presence of serious chronic diseases it is better to get specialist advice before starting to train.
Contraindications to classes
Despite the fact that Pilates for the spine is considered one of the safest techniques, immediately running behind the mat is not recommended. According to experts in their reviews, exercises affect the body in a gentle manner, but a complex that is illiterate and does not take into account any chronic diseases can cause complications. Contraindications to training are the following factors:
- Acute infections that trigger fever.
- Any serious pain for no reason.
- If there is a risk of bleeding after an injury or surgery.
- With poor health and serious condition during the illness.
- A foreign body in the body, usually after an injury.
In any case, consulting a doctor will not hurt.
How to achieve a good result?
As the reviews show, the effectiveness of exercises depends on the competent performance of the complex and a uniform increase in loads. Even if in the process of execution, it seems that everything is easy and simple, do not try to increase the load or speed up the pace of the complex.
As the reviews say, if you have health problems, then the control of the coach at the initial stage is necessary. Only a professional will be able to verify the correctness of the exercises to help correct mistakes in time and show how to do it without risk of injury. Do not rush, learn the technique of each exercise, learn the nuances and subtleties.
Complex exercises for the spine, legs and buttocks
Experts recommend starting a training session with meditation, it is very important to calm down and relax. The main load in this complex is directed to the abs and leg muscles. So, let's start with the training:
- Stand straight, feet shoulder width apart, breathe deeply, with the same intensity as you inhale and exhale.
- Lie on the floor, press your knees to your chest with your hands.
- Pull in your stomach to feel every bit of abs and lock them in that position.
- Stretch your arms forward at about shoulder level.
- Now, using the muscles of the press, you need to lower your legs to the floor. Then smoothly turn your knees to the right and lock them in this position.
- Pull the stomach again to feel the work of the abdominal muscles, tighten the stomach as much as possible. There should be at least 3 such cycles.
- Again, lower your feet to the floor and turn your knees to the left side, lock them in place. Do not forget to control the tension in the muscles, breathe smoothly, evenly.
Now you can proceed to the exercises on the spine.
A set of exercises for the back
When performing such a complex, it is especially necessary to monitor respiration and muscle tension. Can I do Pilates with a hernia of the spine? The answer is clear - you can. However, you need to do this very smoothly and accurately:
- Stay on the floor, pull your stomach in again and tighten your legs, straighten your legs and pull your socks towards you. Take a deep breath and slowly lift the spine up until you are in the “sitting” position, but so that the main load falls on the press. It is important to feel every vertebra.
- Now you need to continue to all as slowly reach for the feet, until you reach the point where you will feel inconvenience. Hold in this position for literally 2-3 seconds and slowly lower yourself back to the floor until you again lie on the floor.
- Do not forget that the abdominal muscles should be tense throughout the exercise and the abdomen pulled in.
- When you again hit the floor, bend your knees, the feet should be parallel.
- Now smoothly raise the pelvis up, everything also needs to be ensured that the spine is torn off the floor. Lock in this position for 2-3 seconds. Remember to watch for deep breathing. Such a Pilates exercise with a hernia of the lumbar spine is excellent.
- Return to the starting position, the legs remain straight, relax, letting go of the tension in the muscles. Pull the stomach so that the navel literally sticks to the spine. Now slowly pull your socks towards you so that your heels do not come off the floor. In parallel, pull your head forward, trying to reach your chest with your chin. Lock the position for 2-3 seconds. Do not forget to breathe evenly and if you feel unpleasant sensations, stop doing the exercise. Such an exercise from Pilates with a hernia of the cervical spine is recommended for specialists, but only after consultation.
- Lie on your stomach, put your hands on each other at the chin. Keeping your chin up, try to exhale them with your head and chest. Do not forget to keep the lower body in its original position.
Such a complex is usually recommended for patients with a sore back. An important rule is smooth, slow execution, but without long stops. For any pain you need to stop training and consult a doctor.