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

The Complete Guide to Joseph H. Pilates' Techniques of Physical Conditioning

With Special Help for Back Pain and Sports Training

Paperback Published: 17th May 2004
ISBN: 9780897934381
Number Of Pages: 200

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Pilates is enjoying a surge in popularity as more people discover the way it improves strength, muscle tone, flexibility, and stamina; relieves joint and back pain; and reduces stress. The method, created by Joseph Pilates, is based on strengthening core muscles while increasing the flexibility of the supporting muscle groups. This book details Pilates' original floor program, with newly revised descriptions and step-by-step photos of the exercises.This new edition contains information on daily living patterns that can disrupt the body's biomechanics; back-strengthening routines for sports like golf, tennis, and racquetball; exercises for computer users - upper back, neck, and shoulder routines; more advanced versions of the original exercises; and the stamina stretch, to increase breathing capacity and support abdominals before each exercise. In addition, the book offers an introduction to the history and philosophy of the Pilates system, information specifically for athletes, a chapter addressing pain relief, and helpful illustrations and worksheets.

About the Authorp. ix
Forewordp. x
Prefacep. xi
Acknowledgementsp. xii
Introductionp. 1
Why Our Bodies Need a Regular Fitness Program
The Effects of Lifestyle and Stress on the Bodyp. 6
How We Establish Faulty Patterns of Movementp. 6
Loading the Bodyp. 9
The Importance of Leversp. 10
You Can Do It!p. 12
Mental Control over Physical Movement
The Inevitable Aging Processp. 16
Find Your Focusp. 17
Developing a "Thinking Body"p. 17
The Eight Principles of the Pilates Methodp. 21
Concentrationp. 21
Centeringp. 22
Breathingp. 24
Controlp. 28
Precisionp. 29
Flowing Movementp. 29
Isolationp. 30
Routinep. 30
The Importance of Posture
Body Typesp. 34
Factors Influencing Posturep. 34
What Is Correct Posture?p. 34
The Tripod Positionp. 34
Postural Assessmentp. 35
Bad Posture and Lower-Back Painp. 36
Muscle Imbalancesp. 37
Identifying and Avoiding Painp. 38
Listening to Your Body for Greater Results: The Stretch Scale and the Work Scalep. 41
Body Positioning for Better Exercisingp. 43
The Exercise Formulap. 43
Body Awareness and Posturep. 47
The Perfect Torso Posture (PTP)p. 48
Establishing Correct Posturep. 48
Making Your Pilates Workout Effective and Safe
Warm-Up and Stretching Before Your Workoutp. 56
Pointers for Safe Exercisingp. 58
The Structure of the Exercise Programp. 58
The Warm-Up
Resting Position (Baby Pose)p. 62
Standing Roll Downp. 63
Stamina Stretchp. 64
The Start Stretchesp. 65
Spiral Stretchp. 67
Calf Stretchp. 68
Alternating Calf Stretchesp. 69
Hamstring Stretch: Basicp. 70
Hamstring Stretch 2p. 71
Hamstring Stretch 3p. 72
Thigh Stretch 1: Pronep. 73
Thigh Stretch 2: Standingp. 74
Thigh Stretch 3: Kneelingp. 75
The Routine for Lower-Back Pain and Weak Aboominals
One-Leg Lifts: Supinep. 78
Sliding Legp. 79
Rest Position with Knees to Chest for Exercises Done while Lying on the Backp. 80
Position for All Exercises with Cushionp. 80
Preparation with Cushionsp. 81
The Basic Routine
Preparation for the Hundredsp. 84
The Hundreds: Basicp. 85
The Hundreds: Intermediatep. 86
Percussion Breathingp. 87
Single Leg Stretchp. 88
Double Leg Stretch: Basicp. 89
Single Leg Circles 1p. 91
Side to Sidep. 92
Stomach Stretchp. 93
The Perfect Abdominal Curl (PAC)p. 94
Ankle Weights: Outer Thigh (Abductor)p. 96
Ankle Weights: Inner Thigh (Adductor)p. 97
Ankle Weights: Outer Thigh Flexion (Abductor)p. 98
Back of the Thigh: Hamstring/Buttocksp. 99
Arm Weights: Position for All Supine Routinesp. 100
Opening Armsp. 101
Alternating Armsp. 102
Double Overhead Armsp. 103
Arm Circlesp. 104
Arm Swings: Alternatingp. 105
Arm Swings: Chest Expansionp. 106
The Polep. 107
The Intermediate Routine
The Hundreds: Alternating Legsp. 110
Coordinationp. 111
The Roll-Upp. 112
The Roll-Overp. 114
Single Leg Circlesp. 116
Double Leg Stretch 2: Lowering and Raisingp. 117
Rolling Like a Ballp. 119
Crisscrossp. 120
Stomach Stretch: Alternating Arms and Legsp. 121
Single Leg Kickp. 122
Double Leg Kickp. 123
Swan Dive 1p. 124
Swan Dive 2p. 125
Swimmingp. 126
Spine Rotationp. 127
Spine Stretchp. 129
Open Leg Rockerp. 131
Corkscrew: Basicp. 133
Corkscrew 1: Intermediatep. 134
Corkscrew 2: Advancedp. 135
The Sawp. 137
Side Kick 1p. 139
Side Leg Liftsp. 141
Pelvic Curlp. 142
Pelvic Liftp. 143
Teaser 1: Basicp. 144
Teaser 2p. 146
Teaser 3p. 147
Leg Pull Pronep. 148
Leg Pull Supinep. 149
Side Kick 2p. 150
Boomerangp. 151
Sealp. 153
Control Balancep. 154
The Aovanced Routine
The Hundreds: Lower and Raisep. 156
Roll-Over: Bent Legsp. 157
Pendulump. 158
Neck Curlp. 159
Helicopter Hundredsp. 161
Jackknifep. 162
Scissorsp. 164
Bicyclep. 165
Shoulder Bridgep. 166
Can-Canp. 167
Can-Can Extensionp. 168
Hip Circlesp. 169
Lying Torso Stretchp. 170
Stamina Stretch: Advancedp. 171
Lumbar Stretchp. 172
Rockingp. 173
Twist 1p. 174
Twist 2p. 175
More Chrllenging Exercises
Oblique Curlsp. 178
Wrist and Forearm Strengthenerp. 179
Neck Stretchesp. 180
Seated Spine Rotationp. 181
Cushion Squeezep. 182
Theraband Routines
Pointing the Foot (Plantar Flexion)p. 184
Pointing the Toesp. 184
Dorsiflexion of the Anklep. 184
Eversion of the Anklep. 185
Inversion of the Metatarsal Jointp. 185
Adduction of the Inner Thighp. 185
Flexion and Extension of the Leg while Using Outward Rotation of the Hip Jointsp. 186
Hyperextension to Extensionp. 186
Flexion to Extension on the Backp. 186
Prone Hyperextension to Extensionp. 186
Bicepsp. 187
Tricepsp. 187
Pectoralsp. 187
Pectorals and Deltoidsp. 187
Latissimus Dorsip. 188
Backp. 188
Overheadp. 188
Side Stretchp. 188
Move Yourself Out of Pain
Specific Conditions and the Exercises That Help to Relieve Themp. 192
Increasing the Challenge: A Plan for Progressing Through the Exercisesp. 195
Studio-Based Pilates Programsp. 199
Conclusionp. 199
Referencesp. 200
Exercise Chartsp. 201
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9780897934381
ISBN-10: 0897934385
Audience: Professional
Format: Paperback
Language: English
Number Of Pages: 200
Published: 17th May 2004
Publisher: Hunter House Inc.,U.S.
Country of Publication: US
Dimensions (cm): 27.3 x 21.6  x 1.9
Weight (kg): 0.54
Edition Number: 2
Edition Type: Revised

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