This is an excellent review of the common Pilates errors and easy corrections!
This is really a beautiful quick review of common errors we all do in Pilates class, even us teachers, and easy fixes!
I’ve never seen or even considered list like this so I find it really interesting and helpful. Many will be familiar I’m sure but a few surprised me, especially #4. And then there are the ones we all can’t hear enough of because they are just so darned helpful each and every time you hear them such as #2, #5 and #10.
But always keep a perspective: it’s OK to do all of these! None will destroy you or make you a bad person! And there’s a deep message in #2 about not holding your breath and that is just don’t worry about any particular breathing technique because none of them are as important as just breathing. Here’s a secret – Joe Pilates never taught breathing techniques and neither should we! (Sorry, I got a little preachy there – as many of you know it’s our thing!)
Take a look!
10 Mistakes To Stop Making In Pilates Class
Whether you’re new to Pilates or a seasoned pro, there are some mistakes that even the instructors are making – Lynne Robinson of Body Control Pilates talked us through the key errors to avoid.
Consult this list before your next class and you’ll doubtless get more out of your workout than ever before.
1/ Forgetting Your Alignment On The Way Out Of A Movement
Pilates centers around alignment – that means controlling every single part of your body. The position of your feet, your hands; everything is important. In particular it’s about controlling your head, your rib cage, and your pelvis because they’re your three main body weights.
If you control those you are using your center well.
You need to check your alignment before each move, as you go through the move and then – people forget this – as you come out of the move. You should always come back to the same position.
2/ Bracing, Not Breathing
…You mustn’t hold your breath – the breathing helps you to use your core correctly.
3/ Over Recruiting Your Pelvic Floor
So many people over do it on their core, they brace and use too much – less is more. You only use [your muscles] as, when and if you need them to control your movement and alignment.
They shouldn’t be engaged the whole time and this is the mistake people often make which causes lots and lots of problems in the long term…..
4/ Faking Your Pelvic Floor ‘Zip’
It’s very difficult to identify if you are working your pelvic floor correctly – ‘zipping’ up the muscles from back to front.
The first thing you need to check for is that you haven’t tipped your pelvis – that you haven’t moved, because that’s a common cheat.
Next thing is that you’re not squeezing anything else instead; your bum, your calves or gritting your teeth.
You can actually feel it, if you put your fingers on your hip and the top part of your pelvic bone and go inside the bone and down a bit, feel everything relaxed then engage your core. You will feel
5/ Doing The Moves You Like, Not What You Need
We tend to do the exercises that we like doing and they’re often the ones we shouldn’t do – we actually need to do the ones we don’t
If you know you’re in front of the desk all day, do arm openings, do rotations – don’t do more stomach crunches that bring you back to where you started!
For the last 5 click page 2 below! #10 is the most important one of all!