The Pilates exercises in this Website are all based on mat work and therefore no specialized equipment or clothing is necessary. However, there are some important preliminaries that you will need to think about before embarking on this exercise program. This chapter outlines the essential medical precautions you should take and the self-assessment body checks that should be carried out to identify any areas of weakness or misalignment that may need to be addressed in your program.
Before You Start
Get advice
It is sensible to tell your medical practitioner if you plan to add Pilates exercise to a treatment program.
Pilates aims to restore natural and healthy ways of using your body. In this sense it is a safe and suitable form of exercise for everyone. However, there are some basic, common-sense precautions you should take. It is always important to seek medical advice before starting any new exercise program if you have a medical condition for which you are receiving treatment. In addition, you should consult your doctor if you have not exercised regularly for several years or if you have suffered significant injury.
Pregnancy and childbirth
Avoid all Pilates exercise in the first 1 2 weeks of pregnancy. Some Pilates exercises are safe to do in the later stages, especially if you already have some experience of this form of exercise. But you should always seek medical advice and the guidance of a qualified Pilates teacher to help you devise a program of exercises that is suitable for pregnancy. Pilates exercise is also a great way of getting back into shape after childbirth, but consult your doctor about when it is safe to start exercising before doing so.
When not to exercise
Effective practice of Pilates exercises depends on full engagement of body and mind. Any condition or factor that disrupts your ability to focus will make your practice less valuable and may incur the risk of injury. Do not exercise in any of the following circumstances:
•Within two hours of a meal.
•After drinking alcohol or taking mood altering drugs such as tranquilizers.
•You have a fever or feel unwell.
•You are in pain following an injury.
•You have been taking over-the-counter or prescribed pain-relieving medication.
During exercise
To avoid strain and to gain maximum benefit, be careful to perform the exercises exactly as described. Do not exceed the number of repetitions advised, or progress to the more difficult exercises, until you are sure you have mastered the basics. As you perform each exercise it is normal to experience a stretching sensation in certain areas or to feel tiredness or aching in previously unused muscles. However, at no stage should you feel actual pain. If this occurs, discontinue the exercise and recheck the instructions; you may be getting something wrong. If you are unable to find the cause of the pain— that is, to discover any error you may be making, exclude that exercise from your routine until you are able to obtain the necessary guidance from an experienced Pilates teacher.
Reeducating body and mind
You are now familiar with the principles of Pilates, so you are ready to get down to some practical work. In this chapter you will be focusing on mastering each of the basic techniques that underpin all Pilates exercises. Don't skimp on this section or you will find that your progress through the foundation exercises in the next chapter will be impaired. At the end of this chapter you will also find advice on how to plan and schedule your exercise sessions in order to achieve balanced results.
