Ellie Herman's Pilates Props Workbook Illustrated Step-by-Step Guide PDF
Preview Ellie Herman's Pilates Props Workbook Illustrated Step-by-Step Guide
Table of Contents Title Page part one: - getting started introduction the story of Joe How He Invented the Pilates Equipment Joe’s Legacy Pilates Now how to use this book The Levels How to Modify to Protect Your Low Back How to Avoid Wrist Compression When Up on Your Arms How to Do a Rolling Exercise: Never onto Your Neck! eight principles of Pilates Control Breath Flowing Movement Precision Centering Stability Range of Motion Opposition Pilates and props Elastic Exercise Bands Roller Pinkie Ball Towel Magic Circle general movement vocabulary Articulation Extension Flexion Parallel vs. Turn-out Supine Prone The Powerhouse Ellie Herman’s Pilates alphabet Abdominal Scoop Balance Point Bridge C-Curve Door Frame Arms Hip-up Levitation Neutral Spine Pilates Abdominal Positioning Pilates “V” (Pilates First Position) Rosebud Squeeze a Tangerine Stacking the Spine Table Top Legs Torso Stability part two: - suggested workouts home programs Types of Injuries Repetitive Strain Inflammation The Psychology of Pain and Healing Principles of Rehabilitation Phase 1: Stretch and Release Tight Areas Phase 2: Strengthen Weak Areas Sciatic Pain Sacral Pain Foot Problems Ankle Weakness daily workouts How long do I have to work out to see results? How many times a week? Balanced Full-Body Workouts on Each Prop Targeted Workouts Multiprop Workout part three: - the exercises basic shoulder set rolling from side to side - beginning shoulder slaps - beginning arm reaches - beginning chicken wings - beginning angels in the snow - beginning supine stabilization tiny steps - beginning dying bug - beginning bridge with feet on roller - beginning plank series plank - intermediate push-up - intermediate knee stretch round back - intermediate ackknife plank - advanced jackknife supine - advanced log roll - intermediate around the world - intermediate supine leg series hip flexor stretch into spine twist - beginning iny steps - beginning single-leg circles - beginning helicopter - beginning bicycle - beginning scissors (changement) - beginning frog legs - beginning double-leg circles - beginning squats against the wall - beginning swan - beginning muscle releases neck release - beginning upper back release (thoracic articulator) - beginning IT (iliotibial) band release - beginning hamstrings release - intermediate glutes and rotators release - beginning oll-down - beginning single-leg circles - beginning supine leg series leg pulls - beginning frog legs - beginning dolphin - beginning long spine stretch (the j) - advanced teaserserires classic teaser - beginning diamond-leg teaser - intermediate dead-hang teaser - super-advanced sitting spiral - beginning doggie kick - beginning FTD florist - intermediate lunging series lunging swackadee - intermediate painting under the stairs - intermediate lunging triceps - beginning lunging biceps - beginning lunging rhomboids - beginning lunging chest expansion - beginning standing series half moon - beginning standing angel - intermediate shoulder series 3-way pec stretch - beginning rotator strengthener - beginning rhomboids strengthener - beginning supraspinatus strengthener - beginning chest expansion - beginning foot and ankle strengthener - beginning knee series quads (VMO) strengthener - beginning amstrings strengthener - beginning adductor strengthener - beginning abductor strengthener - beginning -way hip stretch - beginning deep abdominal cue - beginning upper abdominal curls - beginning single-leg roll-up - intermediate the hundred - intermediate roll-up - intermediate rollover - advanced teaser - advanced rolling series rolling like a ball - beginning straight-leg rocker - advanced open-leg rocker - advanced classic abs series single-leg stretch - beginning double-leg stretch - intermediate double-leg lowers - intermediate criss cross - intermediate scissors - intermediate spine stretch forward - beginning swan - beginning hinge curl roll-down - super-advanced bridge - beginning round the world - intermediate double-leg kicks - intermediate charlie chaplin - beginning side lying series top-leg pulse-downs - beginning ottom-leg pulse-ups - beginning pec squeeze - beginning lat press - beginning standing series first position plie - intermediate ingle-leg standing pulses - intermediate single-leg standing lowers - beginning -way hip stretch - beginning chin squeeze - beginning short foot - beginning muscle releases foot release - beginning glutes and rotators release - beginning TFL release - beginning IT (iliotibial) band release - beginning pec release - beginning rap release - beginning back “spot knot” release - beginning index other books by ulysses press Copyright Page part one: getting started introduction My torrid romance with Pilates began many years ago when I was a professional dancer and choreographer with my own dance company in San Francisco. To supplement my paltry income and to satisfy my desire for edgy experience, I decided to try my hand as a professional wrestler. My career as “Ruth Less” was cut short by a serious knee injury, which occurred during a tag- team match.
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