Pilates Personal Trainer Getting Started with Stretching Workout: Illustrated Step-by-Step Matwork Routine

100 Pages·2003·10.85 MB·English

by  Michael King

Pilates
Personal Trainer
Getting
Started with
Stretching
WORKOUT
Michael King
Yolande Green
Illustrated step-by-step matwork routine
-
J
ALLENCOUNTYPUBLICLIBRAR
DPT
^
3 #3&Q4513III4605
- /
PlIdtGS
Personal Trainer
I
Stretching workout
Getting Started with
CIRCULATING WITH THE LISTED PROBLEM(S):
Ql -0& -ql(

Pilates
Personal Trainer
Getting
Started with
Stretching
WORKOUT
Illustrated step-by-step matwork routine
Michael King
Yolande Green
Wlysses Press
Copyright©2003 Ulysses Press. All rights reserved. No partof
this publication maybereproduced, stored in aretrieval system, or
transmitted in anyformorbyanymeanswithoutthe priorwritten
permissionofthe publisher, norbeotherwisecirculated in any
form ofbindingorcoverotherthanthatin which itispublished
andwithoutasimilarcondition beingimposed onthesubsequent
purchaser.
Published inthe United States by
Ulysses Press
P.O. Box3440
Berkeley, CA94703
www.ulyssespress.com
Published inthe United Kingdom asPilates: The CompleteBody
System (2002)andPurePilates(2000) byMitchell Beazley, an
imprintofOctopus PublishingGroup Ltd
LibraryofCongressCard Number2003104403
ISBN 1-56975-354-7
Printed in CanadabyTranscontinental Printing
987654321
10
InteriorDesign KennyGrant
CoverDesign Sarah Levin
Photography RuthJenkinson
Models Beth Caterer
NancyMarkwick
Malcolm Muirhead
Simon Spalding
Distributed inthe United Statesby PublishersGroupWest
and in Canadaby Raincoast Books
Please Note
Thisbook has been written and published strictlyforinformational
purposes, and in nowayshould be used asasubstitutefor
consultationwith health careprofessionals. You should not
considereducational material hereinto bethe practiceofmedicine
orto replaceconsultation with aphysicianorothermedical
practitioner. Theauthorand publisherare providingyou with
information inthisworksothatyou can havethe knowledgeand
canchoose, atyourown risk, toacton thatknowledge. The
authorand publisheralso urgeall readersto beawareoftheir
health statusandtoconsulthealth care professionalsbefore
beginninganyhealth program.
contents
INTRODUCTION
9 Why Pilates?
12 Holistic program
14 The workout
16 Preventing pain
VITAL ELEMENTS
20 Concentration
23 Breathing
26 Centering
31 Control
34 Posture
37 Neutral spine
40 Precision
42 Isolation
THE WORKOUT
46 Warm-up stretching
68 Strength & stretching
90 Glossary
92 Index
96 Aboutthe authors/
Acknowledgments
Pilates is not a fitness fad; it is a holistic
concept that will not only make you feel
fitter and more flexible, but will enrich
your whole way of life. The series of
movements will not only change how
your body looks, but it will also give
you a new physical poise and greater
mental strength.
During myyears as an exercise Pilates and writingthis book is
instructor, I have witnessed part ofmy effort to give others an
manytrend shifts in the fitness insight into the power ofthe Pilates
—
industry from high impactto low way. I would like to pass on all the
impact aerobics, from slide to step, information and knowledge that I
andfrom spinning to core and have developed over myyears in
functional training. Some ofthese the fitness industry, training people
changes have been introduced in the physical skills to enrich the
because ofsafety concerns over quality oftheir lives.
certain movements orways of It is very exciting to witness the
exercising. The advantage ofa current popularity ofPilates. From
Pilates system, in contrast, is that the perspective ofsomeone with a
the movements can be gentle on back injurywho has worked with
your body. The technique can also many differenttypes ofexercise,
be effectivelyusedto complement I have seenthevalue ofthe Pilates
other exercise regimes. technique and the waythat it
I am one ofathird generation of changes people. You may believe
Pilates instructorsfollowing Joseph that a hunched posture is part of
getting older, but this is notthe or short-term injuries. Even
case. Ifyou pay regular attention moderate regular daily activities
to your body and invest in it by may result in recurring aches or
incorporating stretching and physical problems. Sitting at a desk
challenging exercises into your all day, for example, unbalances
routines, then you will benefit by your body, causing the hip flexors
feelingfitter and more attractive. (the front muscles ofyourthighs)
You can also maintain these andthe upper back toform
benefits as you grow older. themselves into a rounded
position. Pilates helps to release
Balancing your body suchtensions and ease your body
Pilates is a system ofexercise that, back into a more natural balance. It
when regularly practiced, will also helps you to achieve a leaner
improve yourflexibility and body, feel more poised, less
strength. The movements will have anxious, and stronger mentally.
a noticeable impact on your body The moves shown here are
interms ofgeneral well-being, structuredwith this in mind and
youthfulness, and flexibility, and are based on the movements that
theywill also help to heal any long- Joseph Pilates taught.
I