(No) More Pain… More Gain

Ok maybe not no more pain… Let’s try and keep it to a minimum, though!

During Yoga or Pilates class (or while practicing any sort of physical activity) you should throw that “No Pain No Gain” mindset out the window. While you should probably be feeling some discomfort if you are truly pushing your body and muscles in ways they aren’t used to, you should never be in true pain. Only you can know your limits and it’s up to you to stay within them. While you want to definitely push yourself (that’s how we improve) you don’t want to hurt yourself. There are a few particular “pain issues” that have been brought up by students that I would like to address. If you have any other questions or comments regarding this topic please feel free to add to this! Here are a few tips that may help you.

• The question I get the most is probably regarding wrist pain during the plank series of class. First let me say that if you are new to Pilates or Yoga or are not used to putting that sort of pressure on your wrists they will almost definitely be sore for the first few classes and will continue to be if you don’t stick with it. Those muscles in your wrists aren’t used to being used in that way and with repetition they will grow stronger and the soreness will subside. If you have a history of wrist problems, planks can also be done on your fists or forearms to alleviate pressure. You can also fold your mat back (if you have a thin mat) to create more of a cushion.
• Shoulder pain during the plank series. Ok I get that there is a pattern here. The plank is hard! There is absolutely no denying that, but it is probably the MOST beneficial series we do in class. It strengthens the entire core along with your shoulders, arms and glutes. It is intense, though, so listen to your body. If it’s saying “Let me down!” then you should consider taking a little break. Also, form is SO important on this one. Your shoulders have to be aligned correctly – no questions asked! The side plank is what gets most people. When I say to open your body completely to the side, I’m not saying it for MY health but for YOURS. See my previous post about the plank (Plank You Very Much) under Strike A Pose for more tips on how to properly plank.
• Lower back pain… This is a biggie for a lot of people. First let me just say that our abdominal and back muscles (our CORE) work together. If one side is stronger than the other, it will start overcompensating and the other will not get stronger because the other side is doing all of its work for it. This is what happens a lot with our abs. Most people have extremely weak lower backs which can also create a curve in the spine (sway back). I speak from experience on this one. At one time I could barely lie on my back and get my spine down to the ground. So please believe me when I say it’s something that can be corrected. Lower back pain often means that our abdominal muscles are taking over. If this is an issue for you, take the back excercises we do in class and practice those more at home to start evening the playing field for your spine. We like to keep it neutral! If you would like more suggestions please come talk to me after class.
• Another common source of discomfort can be muscle cramps. A lot of times, people come into class without warming up because we do so much stretching that they feel that they may not need to. If you can get five minutes of cardio (even walking) in before class, your muscles will respond better than if you come in cold. Also, I notice that my muscles cramp up sometimes when I’m not drinking enough water. That is almost always a dead giveaway for me. If you repeatedly suffer from muscle cramps you could be short on potassium. Bananas are a wonderful source of potassium.

Of course if you are experiencing serious pain at any time, please stop what you are doing and reassess your form or take a break. If you have a question about how to properly execute a pose or movement NEVER hesitate to ask me. That’s why I’m there! If you know your form is correct and you are repeatedly experiencing some sort of pain you should consult your physician. I am not a doctor no matter how smart I may seem… See you all in class!

 

Plank You Very Much

Ah the plank… how I have grown to love this pose. I, probably like most of you, hated the plank when I began doing Pilates. It was my least favorite part of class and it always made my wrists sore. However, I soon learned that my progress with the plank was the best way for me to gauge my overall improvement. The better I got, the easier everything else became. This is because the plank truly is an excellent strengthening excercise for your core. While concentration on proper form is important for all poses it is extremely important here for the sake of your shoulders and your spine. If you are having trouble or find it impossible to hold your body in a straight line you should keep your knees on the mat until your core becomes stronger.  

A Few Things To Remember:

• Keep your shoulders over your wrists
• Your head should stay in line with your spine
• Your body should be in a straight line from your shoulders through your heels
• Feet should be hip width apart for balance
• Arms should be straight but do not lock elbows

A major complaint I usually get from students is that the plank hurts their wrists. If you are a beginner and have not had much experience with this pose, slight wrist pain is normal! Notice I said “slight”. Of course this is a completely relative term and only you know what is tolerable for you. I will tell you that after a few weeks that pain will subside and your wrists will grow stronger. In the meantime, try folding your mat over for extra padding. During class, if you are feeling pain of any sort, please take a break or try to reposition yourself and then talk to me about it afterwards. Obviously working out isn’t like lying in bed so I’m talking actual pain, not the mild discomfort of working our bodies a little harder than normal. You could be holding yourself at an odd angle or doing something minor that can be easily adjusted.

Another great thing about the plank is how many variations there are on this single pose. There are so many things you can do with it to benefit your body in different ways. While all options center around core strength, depending on what you do, your shoulders, glutes, back and thighs can reap the benefits as well. The most common (as you all know from class) is the side plank which has its own set of rules. Again, if you are having trouble holding a full side plank without letting your form slip, go ahead and lower your bottom knee to the mat for extra support until your core is stronger.

A Few Things To Remember:

• Keep your shoulders stacked one on top of the other creating a straight line through your arms
• Your chest should be open to the side (not tilted towards the floor or ceiling)
• Keep your hips stacked – one leg should be resting slightly on the other
• Your body should be aligned from your spine through your feet

Just remember that the plank can do tremendous things for your body and your core and is one of the most beneficial exercises we do in class. I hope that you grow to love it as much as I do!

Form or Flexibility?

FORM!

Compromising your form compromises your results. I am often asked whether it is better to focus on form or to try and stretch a little further throwing your form to the proverbial wind. Your number one focus in any class should be your form. As you perfect your form, flexibility will come on its own. Proper form was created for a reason and that reason is to get the most out of the movement. If you cheat your form you cheat yourself. Wow I sound like my 6th grade teacher. Seriously though, always try to focus on keeping your form and if that means modifying the move to fit your needs that is fine. We are all operating on different levels but unless we move at our own pace we won’t ever advance which sounds a little counterproductive to me. Trying to outstretch your neighbor isn’t going to get you anywhere but laid up on the couch with a pulled hammy. Ouch.

 Always feel free to come talk to me before or after class if you have questions about a particular pose or if you need a modification. I am here to help!

Down Dog!

The downward facing dog is probably the most recognizable yoga pose but there is more to it than just leaning over. As with all poses, form is the most crucial element and without proper form you won’t get the most out of your movements. Here are a few tips to help you get down with your dog.

• Press down through your heels. Some people will never have their heels reach the ground just because of how our tendons are formed. That is ok! Just because your heels don’t reach the mat doesn’t mean you are not doing it correctly.
• Bring your shoulder blades together. As I say in class, pretend you have someone above you pressing their hand into your back straightening out your spine. This is the equivalent of straightening up with your shoulders back when you are standing or sitting up.
• Keep your head between your elbows. Focus on making sure your ears are between your elbows and your head is in line with your spine all the way to your hips.