What is Pilates?
Pilates is an exercise discipline that was developed by Joseph Pilates in the early 1900's. It is a systematic approach to physical conditioning that incorporates physiological and biomechanical principles to ensure safe exercise that produces positive results.
The exercises are done in various positions on either a mat or other apparatus. Some exercises are performed entirely in supine, prone or side-lying positions. Others start from a seated position. Still others start on the hands and knees. The various exercise positions help to promote a balanced musculoskeletal system. The workout involves forward and lateral flexion, extension, and rotation. Every exercise is rooted in spinal movement or spinal stabilization. The limbs are often used as weights as well as tests of coordination, balance, and flexibility.
Author(s): NETA
Year: 2012
Language: English
Pages: 176
Tags: Mat Pilates Manual Home Study
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Introduction..................................................................................................................................... 5
Section 1.......................................................................................................................................... 7
Joseph Pilates: The Man Behind the Method ............................................................................. 7
What is Pilates?........................................................................................................................... 9
Benefits of Pilates ..................................................................................................................... 10
Pilates Matwork ........................................................................................................................ 11
Pilates Matwork with Small Equipment ................................................................................... 12
Section 2........................................................................................................................................ 13
The A, B, C’ S........................................................................................................................... 13
Alignment ................................................................................................................................. 14
Posture Analysis........................................................................................................................ 16
Breath........................................................................................................................................ 18
Concentration on Core Strength and Control............................................................................ 22
Stabilization .............................................................................................................................. 24
Section 3........................................................................................................................................ 28
About the Exercises .................................................................................................................. 28
Starting Positions ...................................................................................................................... 29
Awareness Exercises................................................................................................................. 30
Normal Breathing.................................................................................................................. 31
Deep Breathing ..................................................................................................................... 31
Complete Exhalation Breathing............................................................................................ 32
Back and Side Breathing....................................................................................................... 32
Ribcage Breathing................................................................................................................. 33
Pelvic Placement................................................................................................................... 34
Scapula Elevation and Depression........................................................................................ 35
Scapula Protraction and Retraction....................................................................................... 36
Head Nod .............................................................................................................................. 37
Warm Up Exercises .................................................................................................................. 38
Ab Prep ................................................................................................................................. 40
Hundred................................................................................................................................. 42
Breast Stroke Prep................................................................................................................. 44
Shell Stretch.......................................................................................................................... 46
Workout Exercises.................................................................................................................... 48
Half Roll Back ...................................................................................................................... 50
Roll Up.................................................................................................................................. 52
One Leg Circle...................................................................................................................... 54
Spine Twist ........................................................................................................................... 56
Rolling Like A Ball............................................................................................................... 58
Single Leg Stretch................................................................................................................. 60
Obliques ................................................................................................................................ 62
Double Leg Stretch ............................................................................................................... 64
Scissors ................................................................................................................................. 66
Rollover Prep ........................................................................................................................ 684 ©NETA Learning and Development 2012 NETA Pilates Manual Rev 5
Shoulder Bridge .................................................................................................................... 70
Heel Squeeze Prone .............................................................................................................. 72
Breast Stroke......................................................................................................................... 74
One Leg Kick........................................................................................................................ 76
Saw........................................................................................................................................ 78
Side Kick............................................................................................................................... 80
Side Leg Lift Series .............................................................................................................. 82
Spine Stretch Forward........................................................................................................... 86
Half Roll Back with Rotation ............................................................................................... 88
Teaser Prep............................................................................................................................ 90
Single Leg Extension ............................................................................................................ 92
Swan Dive Prep..................................................................................................................... 94
Swimming............................................................................................................................. 96
Leg Pull Front Prep............................................................................................................... 98
Seal...................................................................................................................................... 100
Side Bend............................................................................................................................ 102
Push Up Prep....................................................................................................................... 104
Section 4...................................................................................................................................... 106
Biomechanics.......................................................................................................................... 106
Elbow .................................................................................................................................. 106
Shoulder .............................................................................................................................. 106
Spine ................................................................................................................................... 107
Scapular / Shoulder Girdle.................................................................................................. 107
Hip....................................................................................................................................... 108
Knee .................................................................................................................................... 109
Ankle................................................................................................................................... 109
Anterior Muscular Anatomy....................................................................................................... 110
Posterior Muscular Anatomy ...................................................................................................... 110
Anatomical Terminology........................................................................................................ 119
Mission Statement................................................................................................................... 122
References............................................................................................................................... 123
Acknowledgements................................................................................................................. 123
