Things You'll Need:
- Mat
- Pilates magic circle
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Step 1
Contact a Pilates instructor in your area and set up an appointment. Meet with them and explain your injury. They will create a game plan as far as what exercises to do on the mat and what machines can be used to rehabilitate your specific injury.
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Step 2
Start with some basic mat exercises. The hundred will strengthen your core which aids all other functions.Also the breathing technique you use can be used for all other exercises and help you get past the first little bit of pain associated with recovery. For back pain a series of knees folds will help relieve tension. Inner thigh lifts and one leg circles are great for ankle, foot, knee and hamstring injuries.
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Step 3
Pull out the Pilates Magic Circle. Perform the rainbow exercise a few times for the thighs followed by the straight arm press which works most of the major muscle groups.
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Step 4
Get a Reformer or access to one. This is a large Pilates machine with pulleys and leg presses. Perform a series of leg presses slowly if you have ankle, foot, knee or hamstring injuries. For arm, back and shoulder injuries you can do a brief series of body pulls.
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Step 5
Repeat these exercises three to four times a week. Consult with your Pilates instructor to be sure you are performing each movement correctly.
