Are Home Pilates Workouts Safe?
Avoiding Injuries in Video, DVD, and Self-Practice Programs
Jul 21, 2009
For many people, a home workout using a DVD or book is the most convenient and affordable way to start practising Pilates. All that's required is a mat, a DVD or two at the appropriate level or a book or manual, and some time to set aside a few times a week. For those who want to take it a little further, it's possible to integrate small equipment like the Pilates Magic Circle, light hand weights, resistance bands, or weighted bars. There's also a range of equipment available to home users that provides some or all of the functionality of Pilates studio apparatus like the Reformer, Cadillac or Wall Unit, and Wunda chair.
However, the convenience of home workouts can come at a cost. Some exercisers find themselves developing back pain, wrist pain, tight muscles, or other niggling problems that seem to stem from their workouts.
Cautions for Home Exercisers
Though it can be expensive, it is important to have any injuries assessed by a medical practitioner before beginning Pilates, and it's useful to begin the practice with a qualified, experienced teacher's help. A physiotherapist, osteopath or other practitioner can advise on movements that should be avoided, and a Pilates teacher can tailor a workout and ensure that the student is progressing safely.
It's a mistake to think that because of Pilates' good reputation for injury rehabilitation, a general workout DVD will help every injury. There are some specific DVDs and books available – look for titles like Peter Fiasca's Classical Pilates for the Neck and Back, STOTT PILATES' Back Care series, Suzanne Martin's Pilates for Scoliosis, and Sarah Picot's Pilates for Pregnancy.
It's often possible to modify a general Pilates DVD for an injury, for example by omitting problematic exercises or lessening range of motion.
Safety for Healthy Participants
Even healthy home exercisers can sometimes find that advancing too quickly, or attempting Pilates exercises that are too difficult, can lead to pain. It's advisable to begin carefully and omit any exercise that feels precarious. Typical "problem" exercises are those that involve lifting the hips and legs, like the Roll Over and Jackknife; straight-legged exercises like the Double Straight Leg Stretch and Teaser; and exercises that involve momentum, like the Swan Dive. The more basic Pilates exercises will prepare the healthy body for these challenging exercises – but progress should never be rushed.
Use Common Sense When Working Out at Home
The most important skill to cultivate when beginning a home Pilates practice is common sense. Exercisers should be careful to listen to their bodies, ensure that they master easier exercises before attempting more difficult ones, and seek expert advice for any problems. With these cautions, a home practice can be both safe and effective.
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