ROBINSON, Lynne, Fisher Helge, Knox Jacqueline, Thomson Gordon, The oficial Body Control Pilates Manual, (2000), (Inglés), Macmillan



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ROBINSON, Lynne,  Fisher Helge, Knox Jacqueline, Thomson Gordon, The oficial Body Control Pilates Manual, (2000), (Inglés), Macmillan.
La peculiaridad de este libro es que fue escrito con la ayuda de fisioterapeutas, quiroprácticos y osteópatas.  Contiene un índice acerca de las posturas más comunes que existen entre la población así como uno de algunos tipos de profesiones (los cuales debido a su posición al trabajar o movimientos involucrados llevan a cierto estrés, debilidad o tensión en ciertos grupos musculares) y los ejercicios que a estas ayudarían para mejorar o reducir molestias o malestares comunes con el método pilates.

CONTENTS

Foreword
introduction
Who is This Book For?
Joseph Hubertus Pilates 1880-1967
The Development of Body Control Pilates


The Benefits of Pilates
How To Use This Book
Natural Flowing Movement
Recognizing your Postural Type
The Eight Principles of Pilates
Before you Begin



THE BASIS
The Beginner's Programme

Relaxation Position
Lateral Breathing
Breathing in the Relaxation Position
The Compass: Finding Neutral
Lumbar Stabilization (Centring and Core Stability)
Relaxation Position with Breathing and Stabilizing
Pelvic Stability - Leg Slides, Drops Fold And Turnout

Good Upper Body Movement
The Starfish
Knee Stirs
Ankle Circles
Spine Curls
Hip Flexor Stretch
Shoulder Dorps And Cross Over Shoulder  Drops
Neck Rolls and Chin Tucks
Arm Openings
Side Rolls
Sanding Correctly and the Dumb Waiter
Floating Arms
Pole Raises
The Cossack and Waist Twist
Side Reaches (Siting and Standing)
Sliding Down The Wall
Roll Downs
The Dart
The Big Squeeze
Rest Position
Foot exercises
Working the Arches
The Mexican Wave
Pointing and Flexing the Feet
Threading a Needle
Curl Ups
Oblique Curl Ups
Adductor Stretch
Hamstring Stretch
Side-lying Quadriceps and Hip Flexor Stretch
The Pillow Squeeze
Up and Down with a Tennis Ball
A Short relaxation

Intermediate programme

Rolls Downs (Free Standing)
Standing on One Leg
The Corkscrew
Spine Curls with Pillow
Pelvic Clocks
Hip Rolls
Windmill Arms
Curl Ups With Arm Action
Single Leg Stretch (Levels One and Two)
Simple Double Leg Stretch
The Diamond Press
Single Heel Kicks
The Star
Lying Side Stretch
Tricep Stretch
Table Top
The Hundred (Stages One to Four)
Beach Ball Hamstring Stretch
The Spine Stretch
The Arm Weight Series: Working with Arm Weight
The Arm Weight Series: Backstroke Swimming
The Arm Weight Series: Triceps
The Arm Weight Series: Biceps
Leg Weights - Abductor Lifts
Twenty Lifts
Adductor Lifts
Ankle Circles on the Wall
Standing Quadriceps Stretch
Chalk Circle

Advanced Programme


Advanced Warm up: Walking on the Spot
The Scapular Squeeze
Spine Curls nto Curl Ups
Advanced Hip Rolls
The Full Hundred
The Seal (Stages One and Two)
Spine Rolls
Advanced Double Leg Stretch
Dart into Side Bend
Advanced Table Top
Scissors and Scissors with co-ording
Side Kicks into Arabesque
Oblique Single Leg Stretch
Open Leg Rocker (Stages One and Two)
Leg Pulls - Front and Back The Saw
The Leg Weight Series: Passé   Développés
The Leg Weight Series: Circles
The Series of FIve - Feel The Powerhouse


THE PRESCRIPTIONS

Body Control Pilates at Work

Sedentary Workers
The Medical Profession
Standing Professions
Flying High
Manual Workers
Driving For a Living


Body Control Pilats At Work At Play

Football
Rugby
Cricket
Racquet Sports
Golf
Angling And SEa Fishing
Swimming
Water Sports
Athletics
Running
Skiing
Cycling
Equestrian Sports

Body Control Pilates and the Performing Arts

Actors
Dancers
Musicians
Singers

Body Control Pilats For Health
Women's Health
Men's Health
Body Control Pilates at School
General Health

Glossary
What Next?
Further Information










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