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The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training » (Revised Edition)
Authors: Allan Menezes
ISBN-13: 9780897934381, ISBN-10: 0897934385
Format: Paperback
Publisher: Hunter House, Incorporated
Date Published: April 2004
Edition: Revised Edition
Author Biography: Allan Menezes
Book Synopsis
Pilates is enjoying a surge in popularity as more people discover the way it improves strength, muscle tone, flexibility, and stamina; relieves joint and back pain; and reduces stress. The method, created by Joseph Pilates, is based on strengthening core muscles while increasing the flexibility of the supporting muscle groups. This book details Pilates' original floor program, with newly revised descriptions and step-by-step photos of the exercises.
This new edition contains information on daily living patterns that can disrupt the body's biomechanics; back-strengthening routines for sports like golf, tennis, and racquetball; exercises for computer users — upper back, neck, and shoulder routines; more advanced versions of the original exercises; and the stamina stretch, to increase breathing capacity and support abdominals before each exercise. In addition, the book offers an introduction to the history and philosophy of the Pilates system, information specifically for athletes, a chapter addressing pain relief, and helpful illustrations and worksheets.
Table of Contents
| About the Author | ix | |
| Foreword | x | |
| Preface | xi | |
| Acknowledgements | xii | |
| Introduction | 1 | |
| 1 | Why Our Bodies Need a Regular Fitness Program | |
| The Effects of Lifestyle and Stress on the Body | 6 | |
| How We Establish Faulty Patterns of Movement | 6 | |
| Loading the Body | 9 | |
| The Importance of Levers | 10 | |
| You Can Do It! | 12 | |
| 2 | Mental Control over Physical Movement | |
| The Inevitable Aging Process | 16 | |
| Find Your Focus | 17 | |
| Developing a "Thinking Body" | 17 | |
| The Eight Principles of the Pilates Method | 21 | |
| 1. | Concentration | 21 |
| 2. | Centering | 22 |
| 3. | Breathing | 24 |
| 4. | Control | 28 |
| 5. | Precision | 29 |
| 6. | Flowing Movement | 29 |
| 7. | Isolation | 30 |
| 8. | Routine | 30 |
| 3 | The Importance of Posture | |
| Body Types | 34 | |
| Factors Influencing Posture | 34 | |
| What Is Correct Posture? | 34 | |
| The Tripod Position | 34 | |
| Postural Assessment | 35 | |
| Bad Posture and Lower-Back Pain | 36 | |
| Muscle Imbalances | 37 | |
| Identifying and Avoiding Pain | 38 | |
| Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale | 41 | |
| Body Positioning for Better Exercising | 43 | |
| The Exercise Formula | 43 | |
| Body Awareness and Posture | 47 | |
| The Perfect Torso Posture (PTP) | 48 | |
| Establishing Correct Posture | 48 | |
| 4 | Making Your Pilates Workout Effective and Safe | |
| Warm-Up and Stretching Before Your Workout | 56 | |
| Pointers for Safe Exercising | 58 | |
| The Structure of the Exercise Program | 58 | |
| 5 | The Warm-Up | |
| Exercise 1 | Resting Position (Baby Pose) | 62 |
| Exercise 2-1 | Standing Roll Down | 63 |
| Exercise 2-2 | Stamina Stretch | 64 |
| Exercises 3 through 6a | The Start Stretches | 65 |
| Exercise 7 | Spiral Stretch | 67 |
| Exercise 8-1 | Calf Stretch | 68 |
| Exercise 8-2 | Alternating Calf Stretches | 69 |
| Exercise 9-1 | Hamstring Stretch: Basic | 70 |
| Exercise 9-2 | Hamstring Stretch 2 | 71 |
| Exercise 10 | Hamstring Stretch 3 | 72 |
| Exercise 11 | Thigh Stretch 1: Prone | 73 |
| Exercise 12 | Thigh Stretch 2: Standing | 74 |
| Exercise 13 | Thigh Stretch 3: Kneeling | 75 |
| 6 | The Routine for Lower-Back Pain and Weak Aboominals | |
| Exercise 14 | One-Leg Lifts: Supine | 78 |
| Exercise 15 | Sliding Leg | 79 |
| Rest Position with Knees to Chest for Exercises Done while Lying on the Back | 80 | |
| Position for All Exercises with Cushion | 80 | |
| Exercise 16 | Preparation with Cushions | 81 |
| 7 | The Basic Routine | |
| Exercise 17 | Preparation for the Hundreds | 84 |
| Exercise 18 | The Hundreds: Basic | 85 |
| Exercise 19-1 | The Hundreds: Intermediate | 86 |
| Exercise 19-2 | Percussion Breathing | 87 |
| Exercise 20 | Single Leg Stretch | 88 |
| Exercise 21 | Double Leg Stretch: Basic | 89 |
| Exercise 22 | Single Leg Circles 1 | 91 |
| Exercise 23 | Side to Side | 92 |
| Exercise 24 | Stomach Stretch | 93 |
| Exercise 25 | The Perfect Abdominal Curl (PAC) | 94 |
| Exercise 26-1 | Ankle Weights: Outer Thigh (Abductor) | 96 |
| Exercise 26-2 | Ankle Weights: Inner Thigh (Adductor) | 97 |
| Exercise 26-3 | Ankle Weights: Outer Thigh Flexion (Abductor) | 98 |
| Exercise 27 | Back of the Thigh: Hamstring/Buttocks | 99 |
| Exercise 28-1 | Arm Weights: Position for All Supine Routines | 100 |
| Exercise 28-2 | Opening Arms | 101 |
| Exercise 28-3 | Alternating Arms | 102 |
| Exercise 28-4 | Double Overhead Arms | 103 |
| Exercise 28-5 | Arm Circles | 104 |
| Exercise 29-1 | Arm Swings: Alternating | 105 |
| Exercise 29-2 | Arm Swings: Chest Expansion | 106 |
| Exercise 30 | The Pole | 107 |
| 8 | The Intermediate Routine | |
| Exercise 31 | The Hundreds: Alternating Legs | 110 |
| Exercise 32 | Coordination | 111 |
| Exercise 33 | The Roll-Up | 112 |
| Exercise 34 | The Roll-Over | 114 |
| Exercise 35 | Single Leg Circles | 116 |
| Exercise 36 | Double Leg Stretch 2: Lowering and Raising | 117 |
| Exercise 37 | Rolling Like a Ball | 119 |
| Exercise 38 | Crisscross | 120 |
| Exercise 39 | Stomach Stretch: Alternating Arms and Legs | 121 |
| Exercise 40 | Single Leg Kick | 122 |
| Exercise 41 | Double Leg Kick | 123 |
| Exercise 42-1 | Swan Dive 1 | 124 |
| Exercise 42-2 | Swan Dive 2 | 125 |
| Exercise 43 | Swimming | 126 |
| Exercise 44 | Spine Rotation | 127 |
| Exercise 45 | Spine Stretch | 129 |
| Exercise 46 | Open Leg Rocker | 131 |
| Exercise 47-1 | Corkscrew: Basic | 133 |
| Exercise 47-2 | Corkscrew 1: Intermediate | 134 |
| Exercise 47-3 | Corkscrew 2: Advanced | 135 |
| Exercise 48 | The Saw | 137 |
| Exercise 49 | Side Kick 1 | 139 |
| Exercise 50 | Side Leg Lifts | 141 |
| Exercise 51 | Pelvic Curl | 142 |
| Exercise 52 | Pelvic Lift | 143 |
| Exercise 53-1 | Teaser 1: Basic | 144 |
| Exercise 53-2 | Teaser 2 | 146 |
| Exercise 53-3 | Teaser 3 | 147 |
| Exercise 54 | Leg Pull Prone | 148 |
| Exercise 55 | Leg Pull Supine | 149 |
| Exercise 56 | Side Kick 2 | 150 |
| Exercise 57 | Boomerang | 151 |
| Exercise 58 | Seal | 153 |
| Exercise 59 | Control Balance | 154 |
| 9 | The Aovanced Routine | |
| Exercise 60 | The Hundreds: Lower and Raise | 156 |
| Exercise 61 | Roll-Over: Bent Legs | 157 |
| Exercise 62 | Pendulum | 158 |
| Exercise 63 | Neck Curl | 159 |
| Exercise 64 | Helicopter Hundreds | 161 |
| Exercise 65 | Jackknife | 162 |
| Exercise 66 | Scissors | 164 |
| Exercise 67 | Bicycle | 165 |
| Exercise 68 | Shoulder Bridge | 166 |
| Exercise 69-1 | Can-Can | 167 |
| Exercise 69-2 | Can-Can Extension | 168 |
| Exercise 70 | Hip Circles | 169 |
| Exercise 71 | Lying Torso Stretch | 170 |
| Exercise 72 | Stamina Stretch: Advanced | 171 |
| Exercise 73 | Lumbar Stretch | 172 |
| Exercise 74 | Rocking | 173 |
| Exercise 75-1 | Twist 1 | 174 |
| Exercise 75-2 | Twist 2 | 175 |
| 10 | More Chrllenging Exercises | |
| Exercise 76 | Oblique Curls | 178 |
| Exercise 77 | Wrist and Forearm Strengthener | 179 |
| Exercise 78 | Neck Stretches | 180 |
| Exercise 79 | Seated Spine Rotation | 181 |
| Exercise 80 | Cushion Squeeze | 182 |
| 11 | Theraband Routines | |
| Exercise TB 1 | Pointing the Foot (Plantar Flexion) | 184 |
| Exercise TB 2 | Pointing the Toes | 184 |
| Exercise TB 3 | Dorsiflexion of the Ankle | 184 |
| Exercise TB 4 | Eversion of the Ankle | 185 |
| Exercise TB 5 | Inversion of the Metatarsal Joint | 185 |
| Exercise TB 6 | Adduction of the Inner Thigh | 185 |
| Exercise TB 7 | Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints | 186 |
| Exercise TB 8 | Hyperextension to Extension | 186 |
| Exercise TB 9 | Flexion to Extension on the Back | 186 |
| Exercise TB 10 | Prone Hyperextension to Extension | 186 |
| Exercise TB 11 | Biceps | 187 |
| Exercise TB 12 | Triceps | 187 |
| Exercise TB 13 | Pectorals | 187 |
| Exercise TB 14 | Pectorals and Deltoids | 187 |
| Exercise TB 15 | Latissimus Dorsi | 188 |
| Exercise TB 16 | Back | 188 |
| Exercise TB 17 | Overhead | 188 |
| Exercise TB 18 | Side Stretch | 188 |
| 12 | Move Yourself Out of Pain | |
| Specific Conditions and the Exercises That Help to Relieve Them | 192 | |
| Increasing the Challenge: A Plan for Progressing Through the Exercises | 195 | |
| Studio-Based Pilates Programs | 199 | |
| Conclusion | 199 | |
| References | 200 | |
| Exercise Charts | 201 |
Subjects
Health Books, Diet & Fitness Books
Diseases & Disorders Back Pain
Health Books, Diet & Fitness Books Exercise & Fitness Exercise - General
Diseases & Disorders Back PainHealth Books, Diet & Fitness Books
Exercise & Fitness Exercise - General