The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: Applying the Priniciples of Body Control

by Menezes, Allan

• ISBN13: 9780897933223
• ISBN10: 0897933222
• Format: Paperback
• Copyright: 2000-07-01
• Publisher: Ingram Pub Services

Table of Contents

About the Author	ix
Acknowledgments	x
Foreword	xi
Preface	xii
Introduction	1	(3)
Why Our Bodies Need a Regular Fitness Program
The Effects of Lifestyle and Stress on the Body	4	(1)
How We Establish Faulty Patterns of Movement	5	(2)
Loading the Body and the Stretch Factor	7	(1)
The Importance of Levers	8	(2)
You Can Do It!	10	(4)
Mental Control over Physical Movement
A Positive Mental Attitude to Exercise	14	(1)
The Mental Factor	15	(4)
Developing a ``Thinking Body''	15	(1)
Movement Terms	16	(1)
Anatomical Terms	16	(3)
The Eight Principles of Joseph H. Pilates' Method	19	(13)
Concentration	19	(1)
Centering	20	(1)
The ``B-Line''	21	(1)
An Example of the B-Line in Action	22	(1)
The Perfect Abdominal Curl	22	(1)
Breathing	22	(1)
Breathing Exercises	23	(2)
General Breathing Rules	25	(1)
Exercise	25	(1)
Control	26	(1)
Precision	26	(1)
Flowing Movement	27	(1)
Isolation	28	(1)
Routine	29	(3)
The Importance of Posture
Body Types	32	(1)
Factors Influencing Posture	32	(1)
What Is Correct Posture?	32	(1)
The Tripod Position	32	(1)
Postural Assessment	33	(1)
Bad Posture and Lower Back Pain	34	(1)
Muscle Imbalances	34	(2)
Identifying Pain	36	(2)
Joint Strains	37	(1)
Neck Strain	37	(1)
Lower Back Strain	37	(1)
The Stretch Pain and Work Scales	38	(1)
Body Positioning for Better Exercising	39	(1)
Establishing a Pattern for Muscular Control	40	(4)
Posture/Alignment/Position	40	(1)
Back	41	(1)
Breathing	41	(1)
Exercise	42	(1)
Elongation	42	(1)
Questions	43	(1)
Body Awareness and Posture	44	(1)
Establishing Correct Posture	45	(7)
Foot Positions	45	(1)
Toning	45	(1)
The Center	46	(1)
Supine Position: Lying on Your Back	47	(1)
Neck	47	(1)
Sitting	47	(1)
Shoulders	48	(1)
Imprinting	48	(4)
Making Your Pilates Workout Effective and Safe
Warm-Up and Stretching before Your Workout	52	(1)
Pointers for Safe Exercising	53	(1)
The Structure of the Exercise Program	54	(1)
Prerequisite Exercises	54	(1)
Purpose of the Exercise/Muscles Worked	54	(1)
Description of the Exercise and Correct Breathing	54	(1)
Key Points	54	(1)
Care	54	(1)
Repetitions	54	(1)
Pilates' Exercise Routines	55	(3)
The Warm-Up
Resting Position	58	(1)
Standing Spine Roll	59	(1)
The Start Stretches	60	(2)
Spiral Stretch	62	(1)
Calf Stretches	63	(1)
Alternating Calf Stretches	64	(1)
Hamstring Stretch: Basic	65	(1)
Hamstring Stretch 2	66	(1)
Hamstring Stretch 3	67	(1)
Thigh Stretch 1: Prone	68	(1)
Thigh Stretch 2: Standing	69	(1)
Thigh Stretch 3: Kneeling	70	(2)
The Routine for Lower Back Pain and Weak Abdominals
One-Leg Lifts: Supine	72	(1)
Sliding Leg	73	(2)
Rest Position with Knees to Chest for Exercises Done while Lying on the Back	74	(1)
Position with Cushions for All Exercises	74	(1)
Preparation with Cushions	75	(3)
The Basic Routine
Preparation for the Hundreds	78	(1)
The Hundreds: Basic	79	(1)
The Hundreds: Intermediate	80	(1)
Percussion Breathing	81	(1)
Single Leg Stretch	82	(1)
Double Leg Stretch: Basic	83	(1)
Single Leg Circles 1	84	(1)
Side to Side	85	(1)
Stomach Stretch	86	(1)
The Perfect Abdominal Curl	87	(1)
Ankle Weights: Outer Thigh (Abductor)	88	(1)
Ankle Weights: Inner Thigh (Adductor)	89	(1)
Ankle Weights: Outer Thigh Flexion (Abductor)	90	(1)
Back of the Thigh: Hamstring/Buttocks	91	(1)
Arm Weights: All Supine Routines	92	(1)
Opening Arms	93	(1)
Alternating Arms	94	(1)
Double Overhead Arms	95	(1)
Arm Circles	96	(1)
Arm Swings: Alternating	97	(1)
Arm Swings: Chest Expansion	98	(1)
The Pole	99	(3)
The Intermediate Routine
The Hundreds: Alternating Legs	102	(1)
Coordination	103	(1)
The Roll-Up	104	(2)
The Roll-Over (or Spine Roll)	106	(1)
Single Leg Circles	107	(1)
Double Leg Stretch 2 Lowering and Raising	108	(2)
Variation to Make the Abdominals Work Harder	109	(1)
Rolling	110	(1)
Single Leg Stretch with Rotation: Criss-Cross	111	(1)
Stomach Stretch: Alternating Arms and Legs	112	(1)
Single Leg Kick	113	(1)
Double Leg Kick	114	(1)
Swan Dive 1 (Rocking Press-Up 2)	115	(1)
Swan Dive 2 (Rocking Press-Up 2)	116	(1)
Swimming	117	(1)
Spine Rotation (Spine Twist)	118	(1)
Spine Stretch	119	(1)
Open Leg Rocker	120	(1)
Corkscrew: Basic	121	(1)
Corkscrew 1: Intermediate	121	(1)
Corkscrew 2: Advanced	122	(1)
The Saw	123	(1)
Side Kick 1	124	(1)
Side Leg Lifts	125	(1)
Side Leg Kick	125	(1)
Pelvic Curl	126	(1)
Pelvic Lift	127	(1)
Teaser 1: Basic	128	(1)
Teaser 2	129	(1)
Teaser 3	130	(1)
Leg Pull Front	131	(1)
Leg Pull Back	132	(1)
Side Kick 2	133	(1)
Boomerang	134	(1)
Seal	135	(1)
Control Balance	136	(2)
The Advanced Routine
The Hundreds: Lower and Raise	138	(1)
Roll-Over: Bent Legs	139	(1)
Pendulum	140	(1)
Neck Pull	141	(1)
Jackknife	142	(1)
Scissors	143	(1)
Bicycle	144	(1)
Shoulder Bridge	145	(1)
Can-Can	146	(1)
Can-Can Extension	147	(1)
Hip Circles	148	(1)
Helicopter Hundreds	149	(1)
Lying Torso Stretch	150	(1)
Standing Side Stretches: Basic	151	(1)
Standing Side Stretches: Advanced	151	(1)
Cast Stretch	152	(1)
Rocking	153	(1)
Twist 1	154	(1)
Twist 2	155	(3)
More Advanced Exercises
Oblique Curls	158	(1)
Wrist and Forearm Strengthener	159	(1)
Neck Stretches	160	(1)
Seated Spine Rotation	161	(1)
Cushion Squeeze	162	(2)
Theraband Routines
Pointing the Foot (Plantar Flexion)	164	(1)
Pointing the Toes	164