Science of Pilates: Understand the Anatomy and Physiology to Perfect Your Practice

by Tracy Ward

Overview

Explore the physiology of 30 key Pilates exercises, in-depth and from every angle, and master each movement with confidence and control.

Did you know that a Pilates practice can help strengthen your core, improve flexibility and posture, and help reduce stress and anxiety at the same time?

Backed by scientific research, learn how Pilates exercises benefit every system in the body. Science of Pilates reveals the facts, with annotated artworks that show the mechanics, the angles, how your blood flow and respiration are affected, the key muscle and joint actions working below the surface of each exercise, safe alignment, and much more.

With insight into variations on the Pilates movements and a Q&A section that explores the science behind every aspect of the exercise system, look no further than Science of Pilates to achieve technical excellence in your practice and optimize the benefits of Pilates to your body and mind.

Product Details

ISBN-13:	9780744082036
Publisher:	DK
Publication date:	12/27/2022
Series:	DK Science of
Sold by:	Penguin Group
Format:	eBook
Pages:	224
Sales rank:	105,752
File size:	221 MB
Note:	This product may take a few minutes to download.

About the Author

Tracy Ward is an APPI Pilates Teacher with degrees in Biomedical Sciences and Physiotherapy. She is also qualified in Ante & Postnatal Pilates, Kids Pilates, and Therapeutic Yoga, and applies this extensive knowledge to the sports sector and within rehabilitation in her clinical occupation as a Senior Physiotherapist. Tracy has built a hugely successful business as a Pilates Teacher, educator, and writer through her classes, courses, and online presence of her website www.freshlycentered.com.

Table of Contents

Introduction 06

Physiology of Pilates 12

Muscular Anatomy 14

Understanding Local and Global Muscles 16

Understanding Muscle Slings 18

How Muscles Work 20

Skeletal System 22

Bone Strength and Joints 24

Core Muscles 26

Neutral Spine Anatomy 28

Understanding Posture 30

The Nature of Mechanical Pain 32

Pilates and Pain Relief 34

Breathing Techniques 36

Gut Health 38

Pilates and Mindfulness for Stress and Anxiety 40

Pilates Exercises 42

Introduction to the Exercises 44

Simple Posture Exercises 46

Abdominal Curl 48

Oblique Curl 49

Stability Exercises 50

Hundred 52

Variations 54

Rolling Back 56

Variations 58

One Leg Stretch 60

Variations 62

Double Leg Stretch 64

Variations 66

Rocker With Open Legs 68

Swan Dive 70

Variations 72

One Leg Kick 74

Double Leg Kick 76

Scissors 78

Variations 80

Bicycle 82

Shoulder Bridge 84

Variations 86

Swimming 88

Variations 90

Seal 92

Rotation Exercises 94

One Leg Circle 96

Variations 98

Side Kick 100

Variations 102

Hip Twist 104

Variations 106

Side Kick in Kneeling 108

Side Bend 110

Variations 112

Clam Lift and Lower 116

Double Leg Lift 118

One Leg Lifted 119

Strength Exercises 120

Roll Up 122

Variations 124

Roll Over 126

Corkscrew 128

Neck Pull 132

Jack Knife 134

Teaser 136

Variations 138

Leg Pull Front 140

Variations 142

Leg Pull Back 144

Variations 146

Boomerang 148

Rocking 152

Breastroke 154

Criss Cross 155

Control Balance 156

Push Up 158

Variations 160

Mobility Exercises 162

Spine Stretch 164

Saw 166

Spine Twist 168

Cobra 170

Arm Openings 172

Thread the Needle 174

Mermaid 176

Pilates Training 178

General Fitness 180

Beginner Workout Plans 182

Intermediate Workout Plans 184

Advanced Workout Plans 186

Pilates for Running 188

Pilates for Swimming 190

Pilates for Strength Training 192

Pilates for Sedentary Workers 194

Pilates for Women's Health 198

Pilates for Back Pain 202

Pilates for Neck Pain and Headaches 204

Pilates for Scoliosis 206

Pilates for Hypermobility 208

Pilates for Osteoporosis 210

Pilates for Arthritis 212

Index 214

Bibliography 220

About the Author and Acknowledgments 223