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!
