Mel Collie | No Pain No Gain
If you are of a certain age and go to the gym, you will have heard the “no pain no gain” phrase..and believed it. However, the more I practice as a therapist and Pilates teacher, the more pain I see as a result of too much gain.
That means that the lie the fitness industry has fed you for years that you have to feel pain, push harder and do more reps to get results is the norm…
In my therapy clinic I often see inhibited core muscles. This means they arent working as you think they should be, this means that something else has to work harder to stabilise, like the neck (neck pain doing core exercises anyone?) or the diaphragm when the breath is held.
Try this. Lie on your back. Lift the legs and arms like in the picture below. Move the opposite arm and leg away from each other, now bring them back, then change sides. Note how many reps you can do with the following:
A relaxed jaw- so you arent clenching your teeth.
Shoulders down your back so you aren’t using your shoulders
Glutes relaxed so you aren’t clenching
Breathing fully as you move so you aren’t holding your breath
Tip – place a folded towel under your lower ribs, ask someone to hold one end and to pull it as you work, that towel should not move…
Note when your body has to move into a “cheat”
Regress to progress, if you want less pain in your neck, back, hip, shoulder, stop using them as compensation patterns and start to do the exercise correctly with the correct muscles.
If this means you may only do one rep in the beginning, whats the point in doing one right and 3 – 5 wrong? do you think that will make you stronger? It only strengthens the compensation patterns.
- If you have pain, stop going to a general class in a gym with 30 people in it and a teacher that doesn’t correct or spend time with you. If the pain is persisting, you need to get assessed and see what your compensations are. You may just be surprised that your core isn’t as strong as you thought.
- Years ago I attended a Pilates class for 2 years in a gym, that sometimes had 30 people in it. I thought I was at an intermediate level, I went twice a week and I attended other fitness classes..every day, sometimes twice a day. When I trained to be a Pilates teacher, I was upset to learn that I was back at beginner level because I knew nothing. I had no stability in the easiest of moves. I had to start over. Weak glutes. Weak Core. Tight neck. Tight shoulders.
- Speed hides need. If you are speeding through an exercise with no attention to form, you are compensating. Your speed hides your compensation. Slow down, Take it ultra slow, its really hard ..and thats where the magic happens.
- Listen to your body. What does that even mean? well, if your hips are tight, they could be compressing for stability because you have none from your core. Same goes for your lower back and shoulders.
- Final top tip – core exercises – If your head is tilted back and your ribs are lifted , even if your toes are scrunched up- you aren’t doing core work – you are doing future pain work, compensation work. Re check your compensation patterns by building your awareness.
Pilates & NKT therapist.