Stretching Safety Pointers

If at any time a stretching exercise feels uncomfortable or painful, reduce the intensity of the stretch or exercise by reducing the range of movement or ease the pressure off the joint If sharp pain occurs or is referred to another part of the body, STOP the exercise. Seek the advice of a qualified physiotherapist, Pilates instructor or doctor on the movements you’re doing If you ever feel your neck straining during...

8 General Rules for All Types of Stretching

Don’t stretch to the point where breathing is strained Stretching should never be painful (Refer Stretch Pain Scale) Stretch only when muscles are warm Hold the stretch in a comfortable position Stretch before and after (and even during) an extended period of exercise Concentrate on relaxing the area being stretched Flexibility training should be regular – at least 3 times a week PREGNANT...

Speed of Movements

The correct speed of movement is just as critical for strengthening exercises as it is for stretching to get the best results and to get them safely. In the positive phase of any exercise, each increment of movement must be achieved by muscular contraction and NOT by any momentum incorrectly generated in an earlier part of the movement. This cannot be overemphasized and is second only to the importance of...

A Word on Form

Good form refers to precision of movement and involves: Correct positioning BEFORE commencing the movement Controlled action (that doesn’t use gravity or momentum to complete the movement) Whether we’re talking about stretching, strengthening, weight-training or playing sport, good form is the most significant determinant of improving performance and avoiding injury. No amount of repetitions (reps) or sets of...

Tripod Position

When standing, the overall balance of the body should be where the feet evenly support the body when they are placed directly under the hip joints. The placement of the body’s weight should be evenly distributed over the 3 points that form a triangle on the feet. That is: The ball of the foot The outside edge of the foot The centre of the heel There should be no pressure forward on the toes or backward on the heel....