The most frequent problem with ischemia,” says Dona 10’s specialist , “is that sedentary life, excessive sitting hours, stress, or overtraining cause many people to shorten this muscle group.”
Yoslinova Navarro explains that Pilates exercises are effective in preventing injuries to any muscle group, including one as important as hamstrings or ischia.
“Short jabs,” he adds, “cause problems in posture and probably pains in the lower back area. Properly tightening and stretching these muscles will avoid many problems in the overall efficiency of our body movements. ”
Pilates works through the entire range of motion, seeking control of both eccentric and concentric muscle contraction, and above all, seeks stabilization of the lumbar spine and pelvis, and with this our control center and strength , the pelvic and abdominal floor musculature.
Yolisnova Navarro states that Pilates provides us with an adequate training method to recover the neuromuscular imbalance in the ischium, seeking to strengthen stabilizing muscles of our lumbar spine, our pelvic and abdominal floor, and dynamically stretching the hamstrings. Resulting in a perfect combination of trunk control, flexibility and stability.
PILATES EXERCISES FOR WORKING ISCHIA
“There are no better or worse exercises,” says the physiotherapist, “but I would say that, for each person and according to the needs of each one, there are exercises that could be called more specific and correct according to the type of activity that performs. It deserves special mention, the importance of one of the basic principles and of Pilates: to breathe beneficially in each one of the exercises, something that although it seems simple is not!
At the end of our exercises and training most of us make five very common mistakes that we must discard from our habits.
The personal trainer Jesus Gim?nez Amado, Home Fitness and Fitness Sector , explains what are those five main mistakes we usually commit and his advice to avoid them:
Wait too long without eating food after completing our training . One of the main mistakes we can make at the end of our training session is to neglect the time it takes to eat our food at the end of our exercises. If that were so, we would be hindering the recovery of our energy deposits and, consequently, slowing down our recovery phase, so inevitably our sports performance would be diminished. The main way we have to facilitate that recovery, after having done our session, will be to eat fast-absorbing foods always trying to ensure that the post-training time does not exceed 30 minutes.
Eat high calorie foods as a ‘reward’. Another of the most frequent mistakes that are usually made after finishing a hard day of training is to perform too much food intake, as a ‘prize’ for the effort made. If these foods are processed, again we will be hampering that important phase of post-training recovery. Yes, it is true that our post-training intake, in general, should be more abundant in terms of calories, but always in a controlled manner, and with an optimal and balanced macronutrient distribution both for the recovery of energy deposits as of the own muscular regeneration.
Drink sugary drinks after training . After completing the exercise routine, many athletes turn to the intake of sugary drinks to improve recovery. It is true that a beverage rich in hydrates of rapid absorption, will accelerate the recovery of energy deposits. But again we must ingest it in a controlled way and drinks or foods rich in unprocessed sugars, such as a natural fruit juice or a serving of pasta and always accompanied by the rest of macronutrients (proteins and fats) that corresponds. It is important to mention that an abuse of sugary soda intake is directly associated with overweight, obesity and diabetes as demonstrated by a meta-analysis of 88 professional studies ( “Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis “. 2007). Generally speaking, if we are talking about a typical user, such as a weight room that trains between 3-5 days a week, a water-only hydration will be more than enough. We will take into account the use of an isotonic drink for those athletes who are subjected to very high intensity or training volumes (long duration). For this, this type of drink will provide a dose of electrolytes, water and minerals used during training.
Do not take time to stretch. The training ends after having dedicated a space to the work of stretching. It is the part that is usually skipped an average user, along with the warming, because it does not consider it useful. Stretching should always be done as soon as the last exercise is completed, when the muscle tissue is still warm and the connective tissue is more flexible and receptive to stretching. It will be enough to devote an average of ten minutes at the end of the session to guaranteeing us a range of optimal mobility (ROM) of the joints, in addition to reducing the risk of injury and consequently the increase of the sport performance.
Dedicate little time to rest. Just having left the skin in training will not be enough. The rest will be just as important. Due to the lifestyle that people usually carry with family, personal or professional charges, rest is something we usually sacrifice. Well, rest is that phase in which your body will segregate those hormones (growth hormone and testosterone, among others) that you need to recover from training and increase your athletic performance. An optimal rest would be 8-9 hours and not less than 6 hours.