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Pilates on the Ball


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Table of Contents

Introduction: Heaven or Hell? Our Relationships to Physical Activity
Ingrid's Story
Movement and You
Who Can Benefit?
Movement with meaning: The Intelligent Workout
Mind/Body Connection

1. A Formidable Partnership

Pilates and the Exercise Ball
Coming Home
What Is Pilates-Physiotherapy or Body Conditioning?
The Basic Principles of Pilates
Why Pilates-based Ballwork?
The Unique Power of the Ball
Other Uses for the Ball
Before You Start
The Right Ball for You
This Is Your Ride

2. Breathing and Breathers
Joseph Pilates's Story
Back Breathing
Breathing Patterns as Therapy
The Breathing Exercises
Breathing Observations - Back Breathing - Side Breathing
Breathers-Cocoons of Readiness
Breather One - Breather Two - Breather Three

3. The Postural Exercises
Elsie's Story
Postural Types
What Is Ideal Posture?
Inside Out: The Postural Muscles
The Postural Exercises
Sitting - Bouncing - Spine Stretch Foreward - The Saw - Round Back - Bodysheres: Seated Lateral Shift - Spine Twist - Mermaid

4. The Abdominal Exercises
Edwin's Story
"Life" and Lower Back Pain
The Powerhouse and Lower Back Pain
The Abdominal Exercises
Navel-to-Spine - Little Abdominal Curls - Full Abdominal Curls - BodySpheres: Upper Abdominal Curl - The Waterfall - The Rollup - Leg Circles - Rolling Like a Ball - Single Leg Stretch - Double Leg Stretch - Obliques - The Rollover

5. The Extensions
An Average Sunday: My Story
Be Balanced, be Sane
Extention versus Flexion
The Extention Exercises
The Swan - Swan Dive - Shell on the Ball - More Extentions - Grasshopper

6. Pilates On the Ball Arm- and Footwork
Jenny's Story
Physical Frugality Is a Liability
Inside Out - Benefits for Men and Women
Resistance = Bone Workout
Precision and Pace
The Armwork
Hug a Tree - Open Shoulders and Biceps Curls - Salute - Rowing - Flies and More Armwork
The Footwork
Parallel Feet - Small Turnout - High Half Toe - BodySpheres: Leap Frog - Lower and Lift - Wide Squat

7. Restoration and Rebuilding
Susan's Story
Muscles Do Remember
Pain Reduction
The Role of Abdominals in Back Care
Shoulder and Neck Problems
The Ball as Therapeutic Partner
The Rebuilding Exercises
Hip Rolls - Hip Rolls with Balance - Shoulder Bridges - Hip Lift Bend and Stretch - On the Side - Ball Balance - The Push-up - The Pike

8. The Simplest of Pleasures: Stretching
Jeff's Story
The Benefit of Stretching
The Ins and Outs of Safe Stretches
The Stretching Exercises
Frog Stretch - Hamstring Stretch - Hip Stretch - Neck Stretch - The Shell - Side Stretches - Psoas Stretch - Shoulder Stretches - The Arch - The Squat

9. Stress Management and Cardiovascular Exercises
Roseanne's Story
A Visit to a Relaxation Clinic and Other Stress Releasers
The Cardiovascular Exercises
Bouncing Plus - Bouncing with Arms - Foot Taps - Foot Kicks - Moving around the Ball
De-stresing on the Ball: Relaxation Poses 1, 2, and 3

10. Pilates on the Ball For Life
Journeys versus Arrivals: Lucy's Story
Honor Your Own Pace
Accept Yourself as You Are Today
Three Workouts
Workout 1: Restorative Ball
Workout 2: Basic ball
Workout 3: Intermediate Ball

Ball,Video, and DVD Ordering Information
Exercise Log

About the Author

Colleen Craig, is a Certified Pilates Trainer and writer. She lives in Toronto and teaches workshops throughout the world.


"Craig offers a unique and exciting synthesis of the Pilates Method of body conditioning and the Swiss exercise ball, providing a new, low-impact way to get fit." * Arizona Networking News, April/May 2002 *
"A unique and exciting synthesis of two highly-acclaimed fitness techniques. . . provides a new, low-impact way to get fit." * Total Health, September/October 2001 *

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