Tips for Barre Newbies to Avoid Injuries

When brought into play without an instructor, barre workouts pan out to be an activity risked with injuries. Experts suggest following certain key points to rectify common errors and stay safe from tightening your muscles or suffering from strains.

Pay Attention to the Height of the Barre Bar

Sergej Cash/Shutterstock: Avoid Barre injuries

Not everyone can have a barre bar at home, but there are moves that can be performed in the absence of one. Substitutes like a tall table, countertop, or a chair can be used to keep the sessions going, though it’s important to maintain a proper posture.

Make sure that the alternative opted for is tall enough. You should be able to recline your hands on it without having to lean. For example, some tables are short-heightened, so you might have to tilt or bend. The table can still be used, but you will have to be careful with their own form.

Cool Down

The cooling down part after a barre workout is essential, which is why leaving your class before it ends isn’t recommended.

This practice lets the muscles to recover properly, eradicating the possibility of feeling stiff or sore. Remember to give it the time it needs.

Dress Accordingly

Most of the barre studios sell socks with special grips that help with maintaining a good balance. The right ones will aid in an excellent circulation throughout. It’s important to consider that regular socks can cause you to slip easily; it is better to go bare feet.

A handy tip is to wear yoga pants or leggings with a tight tank top to cease the heat from breaking out of your body.

The Right Weight

Alliance Images/Shutterstock: keep weight training in check

If you have only heavy dumbbells, it’s better not to do the lifting at all. Heavyweights can, again, affect your posture and cause you to raise your shoulders, which can turn out to be harmful.

Another option is to find lighter weights, preferably something around two to five pounds. Cans and water bottles are workable too.

Check Your Shoulders While Planking

Ahmet Misirligul/Shutterstock: Plank the right way

The neck or back can be strained because of dropping your head towards the mat while sinking into the shoulders. It’s that the neck is being towed down by gravity and not because of your muscles.

Amidst planking, if you catch yourself sagging, press your palms into the mat as if repelling it while locking your gaze around six inches far from your fingertips. Doing this will ensure that the head stays aligned with the spine.

Easy, right? Just focus on your movements. You might find yourself confused or shaking in between, but, remember, that’s the good part – you’re not hurting yourself, at least!