Pilates Anatomy. This title includes Pilates as you’ve never seen it before! With detailed descriptions, step-by-step instruction and stunning full-colour anatomical illustrations, “Pilates Anatomy” takes you inside the exercises and programmes that will tone the body, stabilise the core, improve balance and increase flexibility. Using the original mat work of Joseph Pilates, you’ll see how key muscles are used, how variations and minor adjustments can influence effectiveness and how breathing, alignment, posture and movement are all fundamentally linked.
9 Extensions for a Strong Back
Cat Stretch One-Leg Kick (Single-Leg Kick)
Double Kick (Double-Leg Kick)
Swimming, Rocking, Swan Dive
Chapter 10 Customizing Your Pilates Program
Bibliography
Suggested Readings
Additional References and Resources
About the Authors
Preface In recent years, a profound evolution of Pilates has occurred. The Pilates industry seemed to reach a tipping point (a point of critical mass) in the mid-to late 1990s, whereby it morphed from a little-known form of exercise with a devout but small following including dancers, singers, circus performers, and actors to a mainstream fitness regimen practiced in many households. It suddenly started appearing in Hollywood movies and television commercials, in cartoons and comedy shows, and on late-night television. It became synonymous with going to Starbucks and indulging in a low-fat triple-shot soy latte (no whipped cream please!).
How this happened, why this happened, and to what this phenomenon can be
attributed remain somewhat of an enigma. However, few can dispute that the
growth of active participants in the United States from approximately 1.7 million
in 2000 to approximately 10.6 million in 2006 is a phenomenon. Worldwide
participation also has exploded.
Of course, all growth comes with growing pains, and the Pilates industry is no
exception. The accelerated education, which is often a part of rapid growth, has
certainly taken hold in Pilates. Although we favour a more comprehensive
approach, the accelerated approach has been one part of the expansion of Pilates
that has led to a multitude of positive outcomes, such as Pilates’ filtering into
many new arenas including fitness clubs, training programs for athletes, and
medical facilities.
Pilates professionals as having paramount importance in the practice of the
method. Discussions and, at times, disagreements as to a particular breath
pattern, or whether a set breath pattern is necessary at all, may arise. However,
few people would dispute the importance of breath for exercise, and a better
understanding of breathing can help you obtain greater benefits from the
exercises in this book.
The major function of the respiratory system is to deliver oxygen to and remove carbon dioxide from the tissues of the body. Although every cell in the body must have oxygen to live, the body’s need to rid itself of carbon dioxide.
A by-product of cellular metabolism, is the most important stimulus for breathing
in a healthy person. At least four processes are involved, collectively termed
respiration. The first two processes, external respiration, involve movement of
external air into the lungs (pulmonary ventilation) and from the lungs into the
blood (pulmonary diffusion), and vice versa. This book will focus on these first
two processes. The next two processes involve the transport of gases by the
circulatory system to tissues such as muscles and the exchange of oxygen and
carbon dioxide between the capillary blood and tissue cells.
Exercise Notes
Rocking shares the goal of exercises such as Rolling Back (page 100)—maintain the trunk in the same shape while it rolls through space. However, unlike Rolling Back, in Rocking the spine is maintained in a position of extension rather than flexion. Maintaining an arched position of the trunk requires highly skilled use
of many muscles, including the spinal extensors and hip extensors. It also
requires skilled use of the abdominals to reduce stress on the lower back. This exercise should be done only after proficiency has been gained in the exercises described earlier in this chapter. Even if proper technique is used, because of the high level of spinal hyperextension inherent in this exercise, it is not appropriate for many people. Although it provides strong benefits for back extensor endurance and core stability for appropriate people, it should not be performed if
you experience back discomfort or if this degree of extension is contraindicated for your back. The extreme position used in this exercise also provides dynamic flexibility benefits for the shoulder flexors, hip flexors, and spinal flexors.
From the Publisher
Step-by-step instruction for over 45 exercises
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CrabTargeted Muscles: Spinal flexors and anterior stabilizers: rectus abdominis, external oblique, internal oblique, transversus abdominis. |
Spine StretchTargeted Muscles: Spinal extensors: erector spinae (spinalis, longissimus, iliocostalis), semispinalis, deep posterior spinal group. Spinal flexors: rectus abdominis, external oblique, internal oblique. |
Rollover with Legs SpreadTargeted Muscles: Spinal flexors: rectus abdominis, external oblique, internal oblique. Hip flexors: iliopsoas, rectus femoris, sartorius, tensor fasciae latae, pectineus. |
Shoulder BridgeTargeted Muscles: Posterior spinal stabilizers: erector spinae (spinalis, longissimus, iliocostalis), semispinalis, deep posterior spinal group. Anterior spinal stabilizers: rectus abdominis, external oblique, internal oblique, transversus abdominis. Hip extensors: gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris). Hip flexors: iliopsoas, rectus femoris, sartorius, tensor fascia latae, pectineus. |
‘The Pilates world is fortunate to have this resource.’ — Peter Davis, IDEA
‘Karen and Rael are two of the most respected names in the Pilates field, and Pilates Anatomy brings together their clarity and passion. This book is at the top of my list.’ — Nora St. John, Education Program Director, Balanced Body University.
Pilates Anatomy by Rael Isacowitz and Karen Clippinger.
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