Ellie Herman's Pilates Props Workbook

Name: Ellie Herman's Pilates Props Workbook | Illustrated Step-by-Step Guide
Brand: Ulysses Press
Price: 14.27 EUR
Availability: OnlineOnly

Illustrated Step-by-Step Guide

Ellie Herman(Autor*in)

Ulysses Press

1. Auflage

Erschienen am 23. August 2004

144 Seiten

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978-1-56975-490-0 (ISBN)

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Inhalt

Intro
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
shoulder slaps
arm reaches
chicken wings
angels in the snow
supine stabilization
tiny steps
dying bug
bridge with feet on roller
plank series
plank
push-up
knee stretch round back
ackknife plank
jackknife supine
log roll
around the world
supine leg series
hip flexor stretch into spine twist
iny steps
single-leg circles
helicopter
bicycle
scissors (changement)
frog legs
double-leg circles
squats against the wall
swan
muscle releases
neck release
upper back release (thoracic articulator)
IT (iliotibial) band release
hamstrings release
glutes and rotators release
oll-down
single-leg circles
supine leg series
leg pulls
frog legs
dolphin
long spine stretch (the j)
teaserserires
classic teaser
diamond-leg teaser
dead-hang teaser
sitting spiral
doggie kick
FTD florist
lunging series
lunging swackadee
painting under the stairs
lunging triceps
lunging biceps
lunging rhomboids
lunging chest expansion
standing series
half moon
standing angel
shoulder series
3-way pec stretch
rotator strengthener
rhomboids strengthener
supraspinatus strengthener
chest expansion
foot and ankle strengthener
knee series
quads (VMO) strengthener
amstrings strengthener
adductor strengthener
abductor strengthener
-way hip stretch
deep abdominal cue
upper abdominal curls
single-leg roll-up
the hundred
roll-up
rollover
teaser
rolling series
rolling like a ball
straight-leg rocker
open-leg rocker
classic abs series
single-leg stretch
double-leg stretch
double-leg lowers
criss cross
scissors
spine stretch forward
swan
hinge curl roll-down
bridge
round the world
double-leg kicks
charlie chaplin
side lying series
top-leg pulse-downs
ottom-leg pulse-ups
pec squeeze
lat press
standing series
first position plie
ingle-leg standing pulses
single-leg standing lowers
-way hip stretch
chin squeeze
short foot
muscle releases
foot release
glutes and rotators release
TFL release
IT (iliotibial) band release
pec release
rap release
back "spot knot" release
index
other books by ulysses press
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