Pilates Prescription for Back Pain: A Comprehensive Program for Developing and Maintaining a Healthy Back

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For decades, physical therapists have utilized Pilates' muscle strengthening techniques to help patients overcome back problems. Now, The Pilates Prescription for Back Pain offers a comprehensive, fully illustrated, therapist-quality program for developing and maintaining a healthy back on your own. First, you learn how the back works, why back pain occurs and how Pilates can help. Then you progress through the book's three-part program, gaining the confidence to move on as you ...
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More About This Book

Overview

For decades, physical therapists have utilized Pilates' muscle strengthening techniques to help patients overcome back problems. Now, The Pilates Prescription for Back Pain offers a comprehensive, fully illustrated, therapist-quality program for developing and maintaining a healthy back on your own. First, you learn how the back works, why back pain occurs and how Pilates can help. Then you progress through the book's three-part program, gaining the confidence to move on as you master each level.
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Product Details

  • ISBN-13: 9781569753941
  • Publisher: Ulysses Press
  • Publication date: 12/15/2003
  • Pages: 230
  • Product dimensions: 5.20 (w) x 8.46 (h) x 0.60 (d)

Table of Contents

Acknowledgements viii
Introduction ix
How the Back Works and Why It Sometimes Goes Wrong 1
Get to Know Your Spine 1
The Vertebral Bodies 1
Spinal Discs 3
Facet Joints 5
Spinal Ligaments 6
Spinal Nerves 7
Scoliosis 8
Sacroiliac Joints 9
Osteoarthritis 10
Osteoporosis 10
The Movements of the Spine 13
The Muscles and Sound Movement Patterns 17
Why Do So Many People Get Back Pain? 23
New Use 24
Misuse 24
Overuse 24
Abuse 24
Disuse 24
Ideal Posture 27
Posture Type 1 Kyphosis and/or Lordosis 28
Posture Type 2 The Swayback 29
Posture Type 3 The Flatback 30
Muscle Length Testing 31
Hamstring Test 31
Hip Flexor Test 34
How Do We Feel Pain? 37
Pain as a Sensation 38
What Type of Pain Is It, and When Does It Occur? 39
How Bad Is the Pain? 40
Where Is the Pain Felt? 41
When Should You Seek Emergency Medical Help? 42
How Body Control Pilates Can Help Back Problems 43
Pain, Movement and Exercise 43
The Eight Principles of Body Control Pilates 45
Relaxation 46
Concentration 47
Alignment 47
Breathing 48
Centering: Creating a "Girdle of Strength" 49
Coordination 50
Flowing Movements 50
Stamina 51
The Body Control Pilates Back-Training Program 53
How to Use the Program 53
Stage 1 Inner Circle: Learn It! 55
Stage 2 Middle Circle: Retain It! 56
Stage 3 Outer Circle: Challenge It! 57
Before You Begin 58
Stage 1 Inner Circle: Learn it! 59
The Relaxation Position 61
The Compass 62
The Compass against the Wall 64
Alignment in Standing 66
Lateral Breathing 67
The Pelvic Elevator 68
Stabilizing on All Fours 70
Stabilizing in Prone-lying 71
Stabilizing in the Relaxation Position 72
Pelvic Stability Exercises: Leg Slides, Knee Drops, Knee Folds and Turning out the Leg 73
The Dart: Stage One 77
Floating Arms 79
Scapular Awareness Exercise against the Wall 81
The Starfish 82
Neck Rolls and Chin Tucks 84
Shoulder Drops 86
Stage 2 Middle Circle: Retain it! 89
Spine Curls 91
Hip Flexor Stretch 94
Side Rolls 95
Knee Circles with Breath 97
Windmill Arms 99
Walking on the Spot plus Calf Stretch 101
Arm Circles against the Wall 103
Arm Circles: Free Standing 105
Side Reach against the Wall 106
Dumb Waiter on the Wall 108
Knee Swings 110
The Oyster 112
The Big Squeeze 114
The Star 115
The Rest Position: Two Versions 118
Curl Ups 120
Oblique Curl Ups 121
Hamstring Stretch 122
Adductor Openings 124
Wide Leg Stretch against the Wall 125
Chicken Wings on the Wall 126
Floating Arms against the Wall 128
Sitting Waist Twists 130
Standing Waist Twists 131
Standing on One Leg 132
Table Top: Stages One and Two 134
The Diamond Press 136
The Dart: Stage Two 138
Ankle Circles 140
Foot Exercises 141
Deep Gluteal Stretch against the Wall 144
The Monkey 146
The Cat 148
Side-lying Quadriceps and Hip Flexor Stretch 150
Arm Openings 152
The Cushion Squeeze 154
Stage 3 Outer Circle: Challenge it! 157
The Pelvic Bridge 159
Roll Downs 161
Hip Rolls with Shoulder Blade Setting 164
Butt Scrunches 166
Full Table Top 168
The Torpedo 170
One-legged Calf Raises 172
Abductor Lifts 174
Adductor Lifts 176
Backstroke Swimming 177
Single Leg Stretch 178
The Hundred: Stages One to Four 182
Recommended Workouts 187
Workouts from Stages One and Two: The Inner and Middle Circles 189
Daily Workouts for When You Are Feeling Fragile! 197
The Full Back-Training Program 205
Lifestyle Tips For Living With Back Problems 211
Sitting 212
Choosing a Chair for Sitting at Work 213
At an Office or Workstation 214
Driving 215
When You Are Driving 215
Sleeping 216
Lifting and Carrying 217
Sex 218
Gardening 220
Commonly Asked Questions 221
Glossary 223
The Origins of Pilates and the Development of the Body Control Pilates Method 225
Joseph Pilates 225
The Development of Body Control Pilates 226
About the Authors 226
References 227
Further Information 228
General Information in the United States 229
Other Resources 229
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Sort by: Showing 1 Customer Review

  • Anonymous

    Posted October 1, 2004

    Try The BackSmart Fitness Plan Instead

    I thought the exercises were too basic that this book showed, I have been training at a pilates center that ofers the BackSmart Fitness Plan- which has been working great highly recomend every one should read!

    Was this review helpful? Yes  NoThank you for your feedback.   Report this reviewThank you, this review has been flagged.
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