The complete guide to Joseph H. Pilates' techniques of physical conditioning With special help for back pain and sports training
Book - 2004
Saved in:
- Subjects
- Published
-
Alameda, CA :
Hunter House
2004.
- Language
- English
- Main Author
- Edition
- Second edition, revised
- Physical Description
- 200 pages : illustrations
- Bibliography
- Includes bibliographical references.
- ISBN
- 9780897934381
- About the Author
- Foreword
- Preface
- Acknowledgements
- Introduction
- 1. Why Our Bodies Need a Regular Fitness Program
- The Effects of Lifestyle and Stress on the Body
- How We Establish Faulty Patterns of Movement
- Loading the Body
- The Importance of Levers
- You Can Do It!
- 2. Mental Control over Physical Movement
- The Inevitable Aging Process
- Find Your Focus
- Developing a "Thinking Body"
- The Eight Principles of the Pilates Method
- 1.. Concentration
- 2.. Centering
- 3.. Breathing
- 4.. Control
- 5.. Precision
- 6.. Flowing Movement
- 7.. Isolation
- 8.. Routine
- 3. The Importance of Posture
- Body Types
- Factors Influencing Posture
- What Is Correct Posture?
- The Tripod Position
- Postural Assessment
- Bad Posture and Lower-Back Pain
- Muscle Imbalances
- Identifying and Avoiding Pain
- Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale
- Body Positioning for Better Exercising
- The Exercise Formula
- Body Awareness and Posture
- The Perfect Torso Posture (PTP)
- Establishing Correct Posture
- 4. Making Your Pilates Workout Effective and Safe
- Warm-Up and Stretching Before Your Workout
- Pointers for Safe Exercising
- The Structure of the Exercise Program
- 5. The Warm-Up
- Exercise 1. Resting Position (Baby Pose)
- Exercise 2-1. Standing Roll Down
- Exercise 2-2. Stamina Stretch
- Exercises 3 through 6a. The Start Stretches
- Exercise 7. Spiral Stretch
- Exercise 8-1. Calf Stretch
- Exercise 8-2. Alternating Calf Stretches
- Exercise 9-1. Hamstring Stretch: Basic
- Exercise 9-2. Hamstring Stretch 2
- Exercise 10. Hamstring Stretch 3
- Exercise 11. Thigh Stretch 1: Prone
- Exercise 12. Thigh Stretch 2: Standing
- Exercise 13. Thigh Stretch 3: Kneeling
- 6. The Routine for Lower-Back Pain and Weak Aboominals
- Exercise 14. One-Leg Lifts: Supine
- Exercise 15. Sliding Leg
- Rest Position with Knees to Chest for Exercises Done while Lying on the Back
- Position for All Exercises with Cushion
- Exercise 16. Preparation with Cushions
- 7. The Basic Routine
- Exercise 17. Preparation for the Hundreds
- Exercise 18. The Hundreds: Basic
- Exercise 19-1. The Hundreds: Intermediate
- Exercise 19-2. Percussion Breathing
- Exercise 20. Single Leg Stretch
- Exercise 21. Double Leg Stretch: Basic
- Exercise 22. Single Leg Circles 1
- Exercise 23. Side to Side
- Exercise 24. Stomach Stretch
- Exercise 25. The Perfect Abdominal Curl (PAC)
- Exercise 26-1. Ankle Weights: Outer Thigh (Abductor)
- Exercise 26-2. Ankle Weights: Inner Thigh (Adductor)
- Exercise 26-3. Ankle Weights: Outer Thigh Flexion (Abductor)
- Exercise 27. Back of the Thigh: Hamstring/Buttocks
- Exercise 28-1. Arm Weights: Position for All Supine Routines
- Exercise 28-2. Opening Arms
- Exercise 28-3. Alternating Arms
- Exercise 28-4. Double Overhead Arms
- Exercise 28-5. Arm Circles
- Exercise 29-1. Arm Swings: Alternating
- Exercise 29-2. Arm Swings: Chest Expansion
- Exercise 30. The Pole
- 8. The Intermediate Routine
- Exercise 31. The Hundreds: Alternating Legs
- Exercise 32. Coordination
- Exercise 33. The Roll-Up
- Exercise 34. The Roll-Over
- Exercise 35. Single Leg Circles
- Exercise 36. Double Leg Stretch 2: Lowering and Raising
- Exercise 37. Rolling Like a Ball
- Exercise 38. Crisscross
- Exercise 39. Stomach Stretch: Alternating Arms and Legs
- Exercise 40. Single Leg Kick
- Exercise 41. Double Leg Kick
- Exercise 42-1. Swan Dive 1
- Exercise 42-2. Swan Dive 2
- Exercise 43. Swimming
- Exercise 44. Spine Rotation
- Exercise 45. Spine Stretch
- Exercise 46. Open Leg Rocker
- Exercise 47-1. Corkscrew: Basic
- Exercise 47-2. Corkscrew 1: Intermediate
- Exercise 47-3. Corkscrew 2: Advanced
- Exercise 48. The Saw
- Exercise 49. Side Kick 1
- Exercise 50. Side Leg Lifts
- Exercise 51. Pelvic Curl
- Exercise 52. Pelvic Lift
- Exercise 53-1. Teaser 1: Basic
- Exercise 53-2. Teaser 2
- Exercise 53-3. Teaser 3
- Exercise 54. Leg Pull Prone
- Exercise 55. Leg Pull Supine
- Exercise 56. Side Kick 2
- Exercise 57. Boomerang
- Exercise 58. Seal
- Exercise 59. Control Balance
- 9. The Aovanced Routine
- Exercise 60. The Hundreds: Lower and Raise
- Exercise 61. Roll-Over: Bent Legs
- Exercise 62. Pendulum
- Exercise 63. Neck Curl
- Exercise 64. Helicopter Hundreds
- Exercise 65. Jackknife
- Exercise 66. Scissors
- Exercise 67. Bicycle
- Exercise 68. Shoulder Bridge
- Exercise 69-1. Can-Can
- Exercise 69-2. Can-Can Extension
- Exercise 70. Hip Circles
- Exercise 71. Lying Torso Stretch
- Exercise 72. Stamina Stretch: Advanced
- Exercise 73. Lumbar Stretch
- Exercise 74. Rocking
- Exercise 75-1. Twist 1
- Exercise 75-2. Twist 2
- 10. More Chrllenging Exercises
- Exercise 76. Oblique Curls
- Exercise 77. Wrist and Forearm Strengthener
- Exercise 78. Neck Stretches
- Exercise 79. Seated Spine Rotation
- Exercise 80. Cushion Squeeze
- 11. Theraband Routines
- Exercise TB 1. Pointing the Foot (Plantar Flexion)
- Exercise TB 2. Pointing the Toes
- Exercise TB 3. Dorsiflexion of the Ankle
- Exercise TB 4. Eversion of the Ankle
- Exercise TB 5. Inversion of the Metatarsal Joint
- Exercise TB 6. Adduction of the Inner Thigh
- Exercise TB 7. Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints
- Exercise TB 8. Hyperextension to Extension
- Exercise TB 9. Flexion to Extension on the Back
- Exercise TB 10. Prone Hyperextension to Extension
- Exercise TB 11. Biceps
- Exercise TB 12. Triceps
- Exercise TB 13. Pectorals
- Exercise TB 14. Pectorals and Deltoids
- Exercise TB 15. Latissimus Dorsi
- Exercise TB 16. Back
- Exercise TB 17. Overhead
- Exercise TB 18. Side Stretch
- 12. Move Yourself Out of Pain
- Specific Conditions and the Exercises That Help to Relieve Them
- Increasing the Challenge: A Plan for Progressing Through the Exercises
- Studio-Based Pilates Programs
- Conclusion
- References
- Exercise Charts