Allan Menezes

The highly effective exercise progam created by Joseph H. PIllates almost 80 years ago is enjoying a well-deserved surge in popularity. Many top athletes and performers are practicing Pilates's techniques-making it the hot exercise trend for both men and women.

The exercises combine key elements of yoga-including stress reduction-and bodywork. They are based upon strenthening the 'core' muscles of the abdomen, while increasing flexibility in the legs, arms and smaller supporting muscle groups. Rather than building bulk, the techniques lengthen, define and sculpt muscles-the reason the program has long been the preferred exercise of dancers.

Special features of this book:

A thorough introduction to the history and phislophy of Joseph H. Pilates unique technques.
Detailed descriptions of 88 Pilates exercises in basic, intermediate and advanced routines.
Almost 200 step-by-step photoraphs depicting each exercise.
44 anatomical and other helpful illustrations.
A chapter specifically addressing pain relief for the back, knees, hips, shoulders, ankles and feet.
A routine for improving lower back pain and weak abdominals.
Worksheets for monitoring progress.

Most introductions to Joseph H. Pilates' work don't address the special concerns of athletes, but this book is different. Written by a former top college athelete, this guide offers strength-building and flexibility exercises to complement the training program of anyone who plays sports. The exercises are also perfect for anyone who simple wants to get in shape, as well as those who would like a change from tedious, bulk-building weight-training routines. And if you have back or knee problems, these exercises offer relief! This book will be your personal training manual as you explore your fitness potential to the fullest.

'Allan's Body Control Pilates Technique is the surest way I know to get back into shape fast. It gives maximum effect with minimum effort, and helps iron out the stresses life inflicts on the back. It addresses muscles you didn't even know existed that help to keep the body toned and fortified.'-Greta Scacchi, actress (The Red Violin, Emma, Presumed Innocent)

'Allan's program fixed (my back problem) and allowed me to return to top-level competition for athletes, this is the most effective program for stretching muscle groups. It is also of significant importance as an injury prevention routine.'-Marc Fragan, former top Australian triathlete

Allan Menezes is the founder of the Body Control Pilates Australia exercise studio franchise,adn the founder of the Pilates Institute of Australasia. He became a convert to this work after it cured years of chronic back pain he suffered as a result of a rugby injury. Menezes lectures internationally on Joseph H. Pilates' techniques, and conducts widely attended workshops as well as instructor trainings and courses for health care professionals, including rehabilitation specialists.

Contents

About the author
Acknowledgments
Foreword
Preface
Introduction
Chapter 1 Why our bodies need a regular fitness program
The effects of lifestyle and stress on the body
How we establish faulty pattterns of movement
Loading the body and the stretch factor
The importance of levers
You can do it!
Chapter 2 Mental control over physical movement
A positive mental attitude to exercise
The mental factor-Developing a 'thinking body'; Movement terms; Anatomical terms
The eight principles of Joseph H. Pilates' Method
1 Concentration
2 Centering-The 'B-Line'; An example of the B-Line action; The perfect abdominal curl
3 Breathing-Breathing exercise; General breathing rules; Exercise
4 Control
5 Precision
6 Flowing movement
7 Isolation
8 Routine
Chapter 3 The importance of posture
Body types
Factors influencing posture
What is correct posture?
The tripod position
Postural assessment
Bad posture and lower back pain
Muscle imbalances
Identifying pain-Joint strains; Neck strain; Lower back strain
The stretch pain and work scales
Body positioning for better exercising
Establishing a pattern for muscular control
1 Posture/alignment/position
2 Back
3 Breatinng
4 Exercise
5 Elongation
6 Questions
Body awareness and posture
Establishing correct posture-Foot position; Toning; The center; Supine position: Lying on your back; Neck; Siting; Shoulders; Imprinting
Chapter 4 Making your pilates workout effective and safe
Warm-up and stretching before your workout
Pointers for safe exercising The structure of the exercise program-Prerequisite exercises; Purpose of the exercise/muscles worked; Description of the exercise and correct breathing; Key points; Care; Repetitions;
Pilates' exercise routines
Chapter 5 The warm-up
Exercise 1: Resting position
Exercise 2: Standing spine roll
Exercise 3 to 6a: The start stretches
Exercise 7: Spiral stretch
Exercise 8-1: Calf stretches
Exercise 8-2: Alternating calf stretches
Exercise 9-1: Hamstring stretch: Basic
Exercise 9-2: Hamstring stretch 2
Exercise 10: Hamstring stretch 3
Exercise 11: Thigh stretch 1: Prone
Exercise 12: Thigh stretch 2: Standing
Exercise 13: Thigh stretch 3: Kneeling
Chapter 6 The routine for lower back pain and weak abdominals
Exercise 14: One-leg lifts: Supine
Exercise 15: Sliding leg
Rest position with knees to chest for exercises done while lying on the back
Position with cushions for all exercises
Exercise 16: Preparation with cushions
Chapter 7 The basic roiutine
Exercise 17: Preparaton for the hundreds
Exercise 18: The hundreds: Basic
Exercise 19-1: The hundreds: Intermedialte
Exercise 19-2 Percussion breathing
Exercise 20: Single leg stretch
Exercise 21: Double leg stretch: Basic
Exercise 22: Single leg circles 1
Exercise 23: Side to side
Exercise 24: Stomach stretch
Exercise 25 The perfect abdominal curl
Exercise 2601: Ankle weights: Inner thigh (adductor)
Exercise 26-2: Ankle weights: Inner thigh (adductor)
Exercise 26-3: Ankle weights: Outer thigh flexion (abductor)
Exercise 27: Back of the thigh: Hamstring/buttocks
Exercise 28: Arm weights: All supine routines
Exercise 28-1; Opening arms
Exercise 28-2: Alternating arms
Exercise 28-3: Double overhead arms
Exercise 28-4: Arm circles
Exercise 29-1: Arm swings: alternating
Exercise 29-2: Arm swings: Chest expansion
Exercise 30: The pole
Chapter 8 The intermediate routine
Exercise 31: The hundreds: Alternating legs
Exercise 32: Coordination
Exercise 33: The roll-up
Exercise 34: The roll-over (or spine roll)
Exercise 35: Single leg circles
Exercise 36: Double leg stretch 2: Lowering and raising; Variation to make the abdominals work harder
Exercise 37: Rolling
Exercise 38: Single leg stretch with rotation: Criss-cross
Exercise 39: Stomach stretch: Alternating arms and legs
Exercise : 40: Single leg kick
Exercise 41: Double leg kick
Exercise 42: Swan dive 1 (rocking press-up1)
Exercise 42-1: Swan dive 2 (rocking press-up 2)
Exercise 43: Swimming
Exercise 44: Spine rotation (spine twist)
Exercise 45: Spine stretch
Exercise 46: Opoenleg rocker
Exercise 47: Corkscrew: Basic
Exercise 47-1: Corkscrew 1: Intermediate
Exercise 47-2: Corkscrew 2: Advanced
Exercise 48: The saw
Exercise 49: Side kick 1
Exercise 50-1: Side leg lifts
Exercise 50-2: Side lig kick
Exercise 51: Pelvic curl
Exercise 52: Pelvic lift
Exercise 53-1: Teaser 1: Basic
Exercise 53-2: Teaser 2
Exercise 53-3: Teaser 3
Exercise 54: Leg pull front
Exercise 55: Leg pull back
Exercise 56: Side kick 2
Exercise 57: Boomerang
Exercise 58: Seal
Exercise 59: Control balance
Chapter 9 The advanced routine
Exercise 60: The hundreds: Lower and raise
Exercise 61: Roll-over: bent legs
Exercise 62: Pendulum
Exercise 63: Neck pull
Exercise 64: Jacknife
Exercise 65: Scissors
Exercise 66: Bicycle
Exercise 67: Shoulder bridge
Exercise 68: Can-can
Exercise 68-1: Can-can extension
Exercise 69: Hip circles
Exercise 70: Helicopter hundreds
Exercise 71: Lying torso stretch
Exercise 72: Standing side stretches: Basic
Exercise 72-1: Standing side stretches : Advanced
Exercise 73: Cat stretch
Exercise 74: Rocking
Exercise 75-1: Twist 1
Exercise 75-2: Twist 2
Cahpter 10 More advanced exrcises
Exercise 76: Oblique curls
Exercise 77: Wrist and forearm strengthener
Exercise 78: Neck stretches
Exercise 79: Seated spine rotation
Exercise 80: Cushion squeeze
Chapter 11 Theraband routines
Exercise TB 1: Pointing the foot (plantar flexion)
Exercise TB 2: Pointing the toes
Exercise TB 3: Dorsi flexion of the ankle
Exercise TB 4: Eversion of the ankle
Exercise TB 5: Inversion of the metatarsal joint
Exercise TB 6: Adduction of the inner thigh
Exercise TB 7: Flexion and extension of the leg while using outward rotation of the hip joints
Exercise TB 8; Hyperextension to extension
Exercise TB 9: Flexion to the extension on the back
Exercise TB 10: Prone hyperextension to extension
Exercise TB 11: Biceps
Exercise TB 12: Triceps
Exercise TB 14: Pectorals and deltoids
Exercise TB 15: Latissimus dorsi
Exercise TB 16: Back
Exercise TB 17: Overhead
Exercise TB 18: Side stretch
Chapter 12 Move yourself out of pain
The conditions and the exercises that bring relief-The ankles and feet; The knee; The hip joint; The back; The shoulders
The challenge-Basic routine; Stage I-VI
Studio-based programs
Conclusion
Refrences
Reseruces: Studios teaching the techniques of Joseph H. Pilates
Exercise charts… (lisätietoja)