Setting aside time to exercise is something we have created in our life times. Back in the cave man basis of any safe exercise programme which is flexibility and stability. Without these two cornerstones, you set yourself up for possible injury from repetitive strain of one part of the body. Simply add a few pilates/yoga exercises into your programme and a good stretching routine. It is better to do little and often than blitz the core work and stretching.
What they lack is the days, simply acquiring food required huge physical effort. There were no gyms, zumba classes or triathlons. Man has become more sedentary with desk based jobs so exercise has filled that gap. The gym has become the mecca for office workers short on time. A quick calorie burning work out, spin class or some weight training. The feel good factor is felt as the post exercise endorphins kick in around the body post work out. These types of exercise are good for the heart (cardio work and spin class) and muscle strength (weight training).
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| lumbar roll |
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| squat
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| side bend |
Functional Exercise
Think about normal day to day life. It starts with rolling over in bed, some side flexion as you sit up and pushing up from the bed to standing position. That is the equivalent of a lumbar roll in pilates, side bend to seated position and a reverse squat. Lifting heavy weights or a spin class is not going to help with this manoeuvre! Breakfast may involve reaching up to get some cereal out of a cupboard or bending down to get the milk from the fridge and sitting down on a chair to eat it. I think you get the gist. As strong as you are in the gym, this heavy weight training does not equip you for day to day life without good flexibility and a strong centre.
Being Centred vs a 6 Pack!
Although a strong core has been used throughout gyms to focus on increasing muscle strength in the abdominal muscles, the focus has been on the 6 pack muscles called the rectus abdominis muscles that run down the front of the stomach. These do not create a strong centre to protect your back. The hidden gems or muscles that do are: the transverse abdominis that wrap around the abdomen, the pelvic floor muscles that create a sling beneath the pubic area , the multifidus that run down either of the spine, the internal /external obliques, the psoas - a hip flexor muscle and the diaphragm beneath the rib cage. Together these create a cyclinder of muscles that anchor the body so we can safely lift up a baby from the pram, get in and out of the car and dig a flower bed without causing discomfort. 
Few people have strong centres, whatever their muscle bulk is as the body takes the path of least resistance. It uses the muscles that are strong and not necessarily the weaker stabilising muscles. To get an even better idea of what i am talking about. Imagine a canoe on a still lake surrounded by trees. The canoe has no anchor so is bobbing along with the gentle ripples caused by the wind. A cannon is placed inside the canoe and a cannon is fired. The cannon ball just pops out and dribbles over into the lake as there is nothing to fix the canoe securely in place to create distance from the cannon and where the cannon ball falls. An anchor is then attached to a rope which is securely fastened to the canoe. This time the cannon ball flies out and lands a good distance away. Your centre consisting of those muscles i mentioned earlier is the anchor that allows for all movements. In order to fire the muscles in the correct order so the stabilising muscles fire first, you have to train your body and switch off those big strong muscles that want to do all the work. It requires skill, and concentration and slow movements. It won't surprise you to know that few strong muscular people have the stamina to do these focused exercises!
Top 10 Ways to Prevent Injury in the Gym
Think Stability - Flexibility - Muscle Strength - Power
- Good technique. Incorrect technique can pull, rip or wrench a muscle particularly if you are stress loading a limb with weight
- Ensure you progress slowly, ideally under guidance
- Change the work out on a monthly basis
- Adequate warm up to increase blood flow to muscles eg stationary bike, jogging
- Muscle specific stretches at the end of the work out
- Recovery time needed so no more than 3-4 sessions a week for an hour
- Good nutrition - eat a balanced diet with plenty of protein and water to rehydrate
- Concentrate - feel how the muscles are working
- Avoid static machines like seated shoulder /leg press, and ask for alternatives from the gym instructor. Most of these machines put the joints in an unstable position and a more functional work out challenges the whole body ie squats, throwing a medicine ball against a wall, or using your own body weight in the plank
For any pointers on good pilates exercises specific to your posture or sport, contact Vanessa on 01491 577480 or 07906186912.
