Complete Guide to Joseph Pilates' Techniques of Physical Conditioning With Special Help for Back Pain and Sports Training

ISBN-10: 0897934385

ISBN-13: 9780897934381

Edition: 2nd 2004 (Revised)

Authors: Allan Menezes

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The founder of a Pilates exercise studio in Australia illustrates the basicsf the program, revealing how it builds strength, muscle tone, stamina, andlexibility, while also illuminating the forces that challenge the body'siomechanical structure. Original.
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Book details

List price: $22.95
Edition: 2nd
Copyright year: 2004
Publisher: Turner Publishing Company
Publication date: 5/17/2004
Binding: Paperback
Pages: 224
Size: 8.50" wide x 10.75" long x 0.75" tall
Weight: 1.386

About the Author
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!
Mental Control over Physical Movement
The Inevitable Aging Process
Find Your Focus
Developing a "Thinking Body"
The Eight Principles of the Pilates Method
Flowing Movement
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
Making Your Pilates Workout Effective and Safe
Warm-Up and Stretching Before Your Workout
Pointers for Safe Exercising
The Structure of the Exercise Program
The Warm-Up
Resting Position (Baby Pose)
Standing Roll Down
Stamina Stretch
The Start Stretches
Spiral Stretch
Calf Stretch
Alternating Calf Stretches
Hamstring Stretch: Basic
Hamstring Stretch 2
Hamstring Stretch 3
Thigh Stretch 1: Prone
Thigh Stretch 2: Standing
Thigh Stretch 3: Kneeling
The Routine for Lower-Back Pain and Weak Aboominals
One-Leg Lifts: Supine
Sliding Leg
Rest Position with Knees to Chest for Exercises Done while Lying on the Back
Position for All Exercises with Cushion
Preparation with Cushions
The Basic Routine
Preparation for the Hundreds
The Hundreds: Basic
The Hundreds: Intermediate
Percussion Breathing
Single Leg Stretch
Double Leg Stretch: Basic
Single Leg Circles 1
Side to Side
Stomach Stretch
The Perfect Abdominal Curl (PAC)
Ankle Weights: Outer Thigh (Abductor)
Ankle Weights: Inner Thigh (Adductor)
Ankle Weights: Outer Thigh Flexion (Abductor)
Back of the Thigh: Hamstring/Buttocks
Arm Weights: Position for All Supine Routines
Opening Arms
Alternating Arms
Double Overhead Arms
Arm Circles
Arm Swings: Alternating
Arm Swings: Chest Expansion
The Pole
The Intermediate Routine
The Hundreds: Alternating Legs
The Roll-Up
The Roll-Over
Single Leg Circles
Double Leg Stretch 2: Lowering and Raising
Rolling Like a Ball
Stomach Stretch: Alternating Arms and Legs
Single Leg Kick
Double Leg Kick
Swan Dive 1
Swan Dive 2
Spine Rotation
Spine Stretch
Open Leg Rocker
Corkscrew: Basic
Corkscrew 1: Intermediate
Corkscrew 2: Advanced
The Saw
Side Kick 1
Side Leg Lifts
Pelvic Curl
Pelvic Lift
Teaser 1: Basic
Teaser 2
Teaser 3
Leg Pull Prone
Leg Pull Supine
Side Kick 2
Control Balance
The Aovanced Routine
The Hundreds: Lower and Raise
Roll-Over: Bent Legs
Neck Curl
Helicopter Hundreds
Shoulder Bridge
Can-Can Extension
Hip Circles
Lying Torso Stretch
Stamina Stretch: Advanced
Lumbar Stretch
Twist 1
Twist 2
More Chrllenging Exercises
Oblique Curls
Wrist and Forearm Strengthener
Neck Stretches
Seated Spine Rotation
Cushion Squeeze
Theraband Routines
Pointing the Foot (Plantar Flexion)
Pointing the Toes
Dorsiflexion of the Ankle
Eversion of the Ankle
Inversion of the Metatarsal Joint
Adduction of the Inner Thigh
Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints
Hyperextension to Extension
Flexion to Extension on the Back
Prone Hyperextension to Extension
Pectorals and Deltoids
Latissimus Dorsi
Side Stretch
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
Exercise Charts
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