No-Risk Pilates: 8 Techniques for a Safe Full-Body Workout

173 Pages·2012·4.8 MB·English

by  Blandine Calais-Germain

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.