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

Front Cover
Hunter House, 2004 - Health & Fitness - 200 pages
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
 

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Contents

About the Author
ix
Introduction
xv
Loading the Body 9
xxi
The Inevitable Aging Process 16
xxviii
Body Types 34
xlvi
Body Awareness and Posture 47
lix
WarmUp and Stretching Before Your Workout 56
lxviii
Resting Position Baby Pose 62
lxxiv
Boomerang
151
Seal
153
Control Balance
154
THE HOVHNCEO ROUTINE
155
The Hundreds Lower and Raise
156
RollOver Bent Legs
157
Pendulum
158
Neck Curl
159

Calf Stretch 68
6
Thigh Stretch 1 Prone 73
12
Rest Position with Knees to Chest for Exercises
15
The Hundreds Intermediate 86
19
The Intermeoiate Routine
30
Single Leg Circles 116
35
Single Leg Kick 122
40
Double Leg Kick 123
41
Swan Dive 1 124
42
Swan Dive 2 125
42
Swimming 126
43
Spine Rotation 127
44
Spine Stretch 129
45
Open Leg Rocker 131
46
Corkscrew Basic 133
46
Corkscrew 1 Intermediate 134
46
Corkscrew 2 Advanced 135
46
The Saw 137
48
Side Kick I 139
48
Side Leg Lifts 141
51
Pelvic Lift 143
52
Teaser 1 Basic 144
53
Teaser 2
146
Teaser 3
147
Leg Pull Prone
148
Leg Pull Supine
149
Side Kick 2
150
Helicopter Hundreds
161
Jackknife
162
Scissors
164
Bicycle
165
Shoulder Bridge
166
CanCan
167
CanCan Extension
168
Hip Circles
169
Lying Torso Stretch
170
Stamina Stretch Advanced
171
Lumbar Stretch
172
Rocking
173
Twist I
174
Twist 2
175
Oblique Curls
178
Wrist and Forearm Strengthener
179
Neck Stretches
180
Seated Spine Rotation
181
Cushion Squeeze
182
Pointing the Foot Plantar Flexion
184
Eversion of the Ankle
185
Flexion and Extension of the Leg while Using Outward Rotation of the Hip Joints
186
Biceps
187
VI
195
References
200
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