The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training / Edition 2

The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning: With Special Help for Back Pain and Sports Training / Edition 2

by Allan Menezes
     
 

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ISBN-10: 0897934385

ISBN-13: 9780897934381

Pub. Date: 04/09/2004

Publisher: Turner Publishing Company

This second edition of the best-selling THE COMPLETE GUIDE TO JOSEPH H. PILATES' TECHNIQUES OF PHYSICAL CONDITIONING, offers strength-building and flexibility exercises for anyone who wants to get in shape. The exercises also are perfect to complement the training program of anyone who plays sports, as well as those who want relief for back or knee problems.

The

Overview

This second edition of the best-selling THE COMPLETE GUIDE TO JOSEPH H. PILATES' TECHNIQUES OF PHYSICAL CONDITIONING, offers strength-building and flexibility exercises for anyone who wants to get in shape. The exercises also are perfect to complement the training program of anyone who plays sports, as well as those who want relief for back or knee problems.

The book contains:
** A thorough introduction to the history and philosophy of Joseph Pilates' unique techniques
** 88 Pilates exercises in basic, intermediate and advanced routines
** Over 240 photos and illustrations
** A chapter addressing pain relief
** A routine for relieving lower back pain and strengthening weak abdominals
** Worksheets for monitoring progress

The second edition contains the following new material:
** The Stamina Stretch — to increase breathing capacity and support core abdominals
** The B-Line Core — to give support for routines, a trimmer waist, plus relief from back pain
** How to change the way you walk to prevent back pain and tension headaches
** New back strengthening routines for rotational sports like golf, tennis, racquetball
** New upper body exercises for computer users

Product Details

ISBN-13:
9780897934381
Publisher:
Turner Publishing Company
Publication date:
04/09/2004
Edition description:
Second Edition
Pages:
224
Product dimensions:
8.50(w) x 11.02(h) x 0.56(d)

Related Subjects

Table of Contents

About the Authorix
Forewordx
Prefacexi
Acknowledgementsxii
Introduction1
1Why Our Bodies Need a Regular Fitness Program
The Effects of Lifestyle and Stress on the Body6
How We Establish Faulty Patterns of Movement6
Loading the Body9
The Importance of Levers10
You Can Do It!12
2Mental Control over Physical Movement
The Inevitable Aging Process16
Find Your Focus17
Developing a "Thinking Body"17
The Eight Principles of the Pilates Method21
1.Concentration21
2.Centering22
3.Breathing24
4.Control28
5.Precision29
6.Flowing Movement29
7.Isolation30
8.Routine30
3The Importance of Posture
Body Types34
Factors Influencing Posture34
What Is Correct Posture?34
The Tripod Position34
Postural Assessment35
Bad Posture and Lower-Back Pain36
Muscle Imbalances37
Identifying and Avoiding Pain38
Listening to Your Body for Greater Results: The Stretch Scale and the Work Scale41
Body Positioning for Better Exercising43
The Exercise Formula43
Body Awareness and Posture47
The Perfect Torso Posture (PTP)48
Establishing Correct Posture48
4Making Your Pilates Workout Effective and Safe
Warm-Up and Stretching Before Your Workout56
Pointers for Safe Exercising58
The Structure of the Exercise Program58
5The Warm-Up
Exercise 1Resting Position (Baby Pose)62
Exercise 2-1Standing Roll Down63
Exercise 2-2Stamina Stretch64
Exercises 3 through 6aThe Start Stretches65
Exercise 7Spiral Stretch67
Exercise 8-1Calf Stretch68
Exercise 8-2Alternating Calf Stretches69
Exercise 9-1Hamstring Stretch: Basic70
Exercise 9-2Hamstring Stretch 271
Exercise 10Hamstring Stretch 372
Exercise 11Thigh Stretch 1: Prone73
Exercise 12Thigh Stretch 2: Standing74
Exercise 13Thigh Stretch 3: Kneeling75
6The Routine for Lower-Back Pain and Weak Aboominals
Exercise 14One-Leg Lifts: Supine78
Exercise 15Sliding Leg79
Rest Position with Knees to Chest for Exercises Done while Lying on the Back80
Position for All Exercises with Cushion80
Exercise 16Preparation with Cushions81
7The Basic Routine
Exercise 17Preparation for the Hundreds84
Exercise 18The Hundreds: Basic85
Exercise 19-1The Hundreds: Intermediate86
Exercise 19-2Percussion Breathing87
Exercise 20Single Leg Stretch88
Exercise 21Double Leg Stretch: Basic89
Exercise 22Single Leg Circles 191
Exercise 23Side to Side92
Exercise 24Stomach Stretch93
Exercise 25The Perfect Abdominal Curl (PAC)94
Exercise 26-1Ankle Weights: Outer Thigh (Abductor)96
Exercise 26-2Ankle Weights: Inner Thigh (Adductor)97
Exercise 26-3Ankle Weights: Outer Thigh Flexion (Abductor)98
Exercise 27Back of the Thigh: Hamstring/Buttocks99
Exercise 28-1Arm Weights: Position for All Supine Routines100
Exercise 28-2Opening Arms101
Exercise 28-3Alternating Arms102
Exercise 28-4Double Overhead Arms103
Exercise 28-5Arm Circles104
Exercise 29-1Arm Swings: Alternating105
Exercise 29-2Arm Swings: Chest Expansion106
Exercise 30The Pole107
8The Intermediate Routine
Exercise 31The Hundreds: Alternating Legs110
Exercise 32Coordination111
Exercise 33The Roll-Up112
Exercise 34The Roll-Over114
Exercise 35Single Leg Circles116
Exercise 36Double Leg Stretch 2: Lowering and Raising117
Exercise 37Rolling Like a Ball119
Exercise 38Crisscross120
Exercise 39Stomach Stretch: Alternating Arms and Legs121
Exercise 40Single Leg Kick122
Exercise 41Double Leg Kick123
Exercise 42-1Swan Dive 1124
Exercise 42-2Swan Dive 2125
Exercise 43Swimming126
Exercise 44Spine Rotation127
Exercise 45Spine Stretch129
Exercise 46Open Leg Rocker131
Exercise 47-1Corkscrew: Basic133
Exercise 47-2Corkscrew 1: Intermediate134
Exercise 47-3Corkscrew 2: Advanced135
Exercise 48The Saw137
Exercise 49Side Kick 1139
Exercise 50Side Leg Lifts141
Exercise 51Pelvic Curl142
Exercise 52Pelvic Lift143
Exercise 53-1Teaser 1: Basic144
Exercise 53-2Teaser 2146
Exercise 53-3Teaser 3147
Exercise 54Leg Pull Prone148
Exercise 55Leg Pull Supine149
Exercise 56Side Kick 2150
Exercise 57Boomerang151
Exercise 58Seal153
Exercise 59Control Balance154
9The Aovanced Routine
Exercise 60The Hundreds: Lower and Raise156
Exercise 61Roll-Over: Bent Legs157
Exercise 62Pendulum158
Exercise 63Neck Curl159
Exercise 64Helicopter Hundreds161
Exercise 65Jackknife162
Exercise 66Scissors164
Exercise 67Bicycle165
Exercise 68Shoulder Bridge166
Exercise 69-1Can-Can167
Exercise 69-2Can-Can Extension168
Exercise 70Hip Circles169
Exercise 71Lying Torso Stretch170
Exercise 72Stamina Stretch: Advanced171
Exercise 73Lumbar Stretch172
Exercise 74Rocking173
Exercise 75-1Twist 1174
Exercise 75-2Twist 2175
10More Chrllenging Exercises
Exercise 76Oblique Curls178
Exercise 77Wrist and Forearm Strengthener179
Exercise 78Neck Stretches180
Exercise 79Seated Spine Rotation181
Exercise 80Cushion Squeeze182
11Theraband Routines
Exercise TB 1Pointing the Foot (Plantar Flexion)184
Exercise TB 2Pointing the Toes184
Exercise TB 3Dorsiflexion of the Ankle184
Exercise TB 4Eversion of the Ankle185
Exercise TB 5Inversion of the Metatarsal Joint185
Exercise TB 6Adduction of the Inner Thigh185
Exercise TB 7Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints186
Exercise TB 8Hyperextension to Extension186
Exercise TB 9Flexion to Extension on the Back186
Exercise TB 10Prone Hyperextension to Extension186
Exercise TB 11Biceps187
Exercise TB 12Triceps187
Exercise TB 13Pectorals187
Exercise TB 14Pectorals and Deltoids187
Exercise TB 15Latissimus Dorsi188
Exercise TB 16Back188
Exercise TB 17Overhead188
Exercise TB 18Side Stretch188
12Move Yourself Out of Pain
Specific Conditions and the Exercises That Help to Relieve Them192
Increasing the Challenge: A Plan for Progressing Through the Exercises195
Studio-Based Pilates Programs199
Conclusion199
References200
Exercise Charts201

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