No-Risk Pilates

No-Risk Pilates

8 Techniques for a Safe Full-Body Workout

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An illustrated, anatomical guide to improve the benefits of your Pilates workout while also preventing injury

• Examines the correct movements, specific risks, and common mistakes associated with 8 fundamental Pilates exercises, including practices using Pilates exercise equipment

• Offers guidelines to increase the effectiveness of your Pilates workout, maintain correct alignment, improve stability, and prevent injury to the pelvis, back, wrists, and ankles

Developed in the early 20th century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body, builds long, lean muscles, and develops core abdominal strength. However, practiced improperly, Pilates exercises can lead to injuries such as pinched discs, hyperextension of the wrists, or low-back pain. No-Risk Pilates reveals how to minimize the risk of injury and maximize physical benefit for a strong, toned, and aligned physique.

Using Blandine Calais-Germain’s signature anatomical style, this illustrated guide examines the body’s movements during 8 fundamental Pilates exercises, including practices using the Pilates Reformer, and explores the specific risks and common mistakes associated with each exercise. Detailing how injuries occur to the pelvis, back, wrists, and ankles during Pilates, the authors offer tips and guidelines to maintain correct alignment, improve stability, and prevent injury as well as increase the effectiveness of your Pilates workout.
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  • Healing Arts Press | 
  • 128 pages | 
  • ISBN 9781594774430 | 
  • May 2012
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Read an Excerpt

Chapter 3
Stomach Massage and Inversion of the Lumbar Curve


This exercise, done in a rounded position with the head toward the pelvis, exerts pressure, generated by the flexion, on the lower trunk. This series has several variations, but this effect is most notable in the rounded version.

Principles of the Exercise
The Movement


These four movements are done in succession.

1. The feet press against the bar to extend the knees and the hips. This moves the carriage backward. The feet are pointed (ankles in plantar flexion).
2. Then, with the knees straight, the ankles are flexed (dorsiflexion)... see more

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