Use Your Arms

Like your head, your arms are heavy. The further from your body they are, the more challenging the exercise. In a roll down, for example, it will be easier on your neck and back to cross your arms across your chest than to have them outstretched. Using the arms as leverage to make an exercise more difficult is a good technique if challenge is what you are after. For example, many of the exercises in the side kick series can be done with the top arm away from the mat. This will not be your choice if you need to provide extra support for your upper body. Remember, even in a class, it is up to you to make appropriate safety choices for your body.

Protect Your Neck

Experiment with alignment support for your head and neck. Some exercises feel better with a neck roll or with the head supported by a low pillow. On the reformer, you may want tp put the headrest up. Never have a pad under your neck, or the reformer head rest up, if you are rolling back or lifting your legs over your head. For example, you will not have a pillow under your neck if you are doing roll over.

Center Yourself

The importance of centering oneself and warming up well before launching into more strenuous exercises cannot be over emphasized. Physically bringing the focus to the center of the body, the powerhouse area between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from center.