No-Risk Pilates: 8 Techniques for a Safe Full-Body Workout PDF
Preview No-Risk Pilates: 8 Techniques for a Safe Full-Body Workout
This book is dedicated to Jerome Andrews, an American in Paris, who, taught by Joseph Pilates, was one of the first teachers of the Pilates method in France. A choreographer and dancer, he had a passion for making his students want to move their “carcass.” ACKNOWLEDGEMENTS The authors would like to thank those who helped with or supported the creation of this work. Thanks to Martine Curtis-Oakes, owner of A-Lyne Centre de Formation, Paris, France, for all of the fruitful exchanges of information. Thanks to Simone Ushirobira, who was willing to perform the exercises over and over again during the photo shoots. Thanks to Françoise Contreras, Brigitte Hap, and Alison Liddiart, for their gracious presence. Thanks to Florence, for her watchful eye and wisdom. Thanks to the numerous people who requested this information during Anatomy of Movement workshops, whose questions guided us in the organization of this book. CONTENTS Cover Image Title Page Dedication Acknowledgments Introduction How to Use this Book Terminology About Joseph Pilates The Reformer Chapter 1: Footwork and Yo-yoing of the Pelvis Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Risk Yo-yoing the Pelvis Chapter 2: Teaser and Its Effect on the Perineum Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Carry Similar Risks for the Perineum Chapter 3: Stomach Massage and Inversion of the Lumbar Curve Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Carry Similar Risks for the Lumbar Disks Chapter 4: Elephant and Pressure on the Wrist Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Present Similar Challenges to the Wrists Chapter 5: Long Stretch and Hyperextension of the Wrist Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Present Similar Challenges to the Wrists Chapter 6: Down Stretch and Lumbar Hyperextension Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises Where There Is a Risk of L5/S1 Hyperextension Chapter 7: Forward Lunge and Foot/Ankle Instability Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Encourage Ankle Instability Chapter 8: Side Sit-ups (Short Box) and the Vertebral Ligaments Principles of the Exercise Anatomical Landmarks Consequences Solutions and Prevention Other Exercises That Carry Similar Risks for the Spine Appendix: Summary Chart Further Reading Footnotes Index About the Author About Inner Traditions • Bear & Company Books of Related Interest Copyright & Permissions INTRODUCTION The purpose of this book is to show the anatomical effects of Pilates exercises, specifically of exercises on the Reformer. Using eight exercises as a starting point, No-Risk Pilates explores the logic of each movement and some potential adverse effects. Each chapter examines a specific risk, looks at why it occurs, and proposes solutions. Finally, we look at similar Pilates Reformer and mat exercises that pose the same concerns. With each example, the practice is linked to a particular joint, such as the pelvis or femur, an area of the body like the perineum, or structures like the ligaments of the spine. While each chapter focuses on a particular Pilates movement, along with its primary associated potential problem, this is not to say that this is the only problem that could possibly arise with this movement, or that we encounter this problem only when making this specific movement. On the contrary, many of the problems that we will examine coincide in one movement, and of course we encounter these problems in many movements outside of the realm of Pilates. The presentation is intended to serve an as an example that you can use to analyze other movement experiences. The eight chapters are designed to provide the reader with a straightforward way to understand the concepts, by linking practical application with associated anatomical considerations.
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