1. If you suffer from chronic conditions such as diabetes, heart disease, asthma, disc herniation, or osteoporosis, it is essential to consult with a doctor and obtain professional advice before engaging in exercise. To ensure safe practice, it is best to undergo Pilates training under the guidance of an experienced professional coach.
2. Any exercise should be avoided when you are overly full or completely hungry.
3. Before practicing, inspect your exercise area to remove all sharp objects and anything that could cause tripping or slipping.
4. Check the surface on which you practice; it should not be too hard but also not too slippery. You can try moving on a mat to get a sense of it. A surface that is too hard may cause spinal injuries, while one that is too soft will prevent you from correctly performing the exercises.
5. When practicing new movements, carefully understand all the explanations and details, and it is best to complete the exercises under the supervision and assistance of a coach.
6. Feel the feedback your body provides; do not force yourself to overstretch muscles and ligaments, and avoid putting your body under more stress than it can handle.
7. Avoid chatting with companions during practice, or turning your head to read books or related video materials, to prevent neck or spinal injuries.
8. When you are not in good physical or mental condition, your attention is likely to be distracted, and you should avoid practicing new or difficult movements to prevent injury.
Additional Tips and Precautions:
01 Women during menstruation should avoid movements that strongly compress the abdomen; avoid practices that include inverted body steps; avoid impact-intensive jumping movements.
02 Pregnant women should avoid any movements that compress the abdomen; avoid prone positions; avoid prolonged supine practices; avoid high-intensity, high-volume exercises; avoid impact-intensive jumping movements.
03 Hypertension patients should avoid continuous high-intensity exercises; avoid sudden positional changes; practice cautiously or avoid exercises where the head is below the heart.
04 Practitioners after retinal detachment surgery should avoid continuous high-intensity exercises; avoid holding breath during practice; avoid head shaking or exercises with changes in position; practice cautiously or avoid exercises where the head is below the heart.
05 Diabetic patients should monitor blood sugar, avoid exercising on an empty stomach; a single exercise session should not be too large or too long, and can adopt a method of small amounts and multiple times; carry simple candy for low blood sugar symptoms induced by exercise; prepare hypoglycemic drugs or carry insulin injections as needed.
06 Patients with spinal stenosis should be cautious or avoid exercises that involve backward extension of the spine.
Patients with cervical spondylosis should be cautious when practicing or avoid backward extension of the head without support. Avoid head rotation.
Patients with herniated disc should be cautious when practicing or avoid exercises of forward resistance flexion of the spine. Avoid exercises of forward flexion of the spine and simultaneous rotation.