NETA - Intro to Teaching Reformer Pilates / Введение в обучение Реформеру Пилатеса [2008, PDF, ENG]

Introduction ..................................................................................................................................... 5
Section 1.......................................................................................................................................... 7
Joseph Pilates: The Man Behind the Method ............................................................................. 7
What is Pilates? ........................................................................................................................... 9
Benefits of Pilates ..................................................................................................................... 10
Pilates Matwork ........................................................................................................................ 11
Pilates Matwork with Small Equipment ................................................................................... 12
Section 2........................................................................................................................................ 13
The A, B, C’ S........................................................................................................................... 13
Alignment ................................................................................................................................. 14
Posture Analysis........................................................................................................................ 16
Breath ........................................................................................................................................ 18
Concentration on Core Strength and Control ............................................................................ 22
Stabilization .............................................................................................................................. 24
Section 3........................................................................................................................................ 28
About the Exercises .................................................................................................................. 28
Starting Positions ...................................................................................................................... 29
Awareness Exercises ................................................................................................................. 30
Normal Breathing.................................................................................................................. 31
Deep Breathing ..................................................................................................................... 31
Complete Exhalation Breathing ............................................................................................ 32
Back and Side Breathing ....................................................................................................... 32
Ribcage Breathing ................................................................................................................. 33
Pelvic Placement ................................................................................................................... 34
Scapula Elevation and Depression ........................................................................................ 35
Scapula Protraction and Retraction ....................................................................................... 36
Head Nod .............................................................................................................................. 37
Warm Up Exercises .................................................................................................................. 38
Ab Prep ................................................................................................................................. 40
Hundred................................................................................................................................. 42
Breast Stroke Prep................................................................................................................. 44
Shell Stretch .......................................................................................................................... 46
Workout Exercises .................................................................................................................... 48
Half Roll Back ...................................................................................................................... 50
Roll Up .................................................................................................................................. 52
One Leg Circle ...................................................................................................................... 54
Spine Twist ........................................................................................................................... 56
Rolling Like A Ball ............................................................................................................... 58
Single Leg Stretch ................................................................................................................. 60
Obliques ................................................................................................................................ 62
Double Leg Stretch ............................................................................................................... 64
Scissors ................................................................................................................................. 66
Rollover Prep ........................................................................................................................ 68
Shoulder Bridge .................................................................................................................... 70
Heel Squeeze Prone .............................................................................................................. 72
Breast Stroke ......................................................................................................................... 74
One Leg Kick ........................................................................................................................ 76
Saw ........................................................................................................................................ 78
Side Kick ............................................................................................................................... 80
Side Leg Lift Series .............................................................................................................. 82
Spine Stretch Forward........................................................................................................... 86
Half Roll Back with Rotation ............................................................................................... 88
Teaser Prep............................................................................................................................ 90
Single Leg Extension ............................................................................................................ 92
Swan Dive Prep..................................................................................................................... 94
Swimming ............................................................................................................................. 96
Leg Pull Front Prep ............................................................................................................... 98
Seal ...................................................................................................................................... 100
Side Bend ............................................................................................................................ 102
Push Up Prep....................................................................................................................... 104
Section 4...................................................................................................................................... 106
Biomechanics .......................................................................................................................... 106
Elbow .................................................................................................................................. 106
Shoulder .............................................................................................................................. 106
Spine ................................................................................................................................... 107
Scapular / Shoulder Girdle .................................................................................................. 107
Hip....................................................................................................................................... 108
Knee .................................................................................................................................... 109
Ankle ................................................................................................................................... 109
Anterior Muscular Anatomy ....................................................................................................... 110
Posterior Muscular Anatomy ...................................................................................................... 110
Anatomical Terminology ........................................................................................................ 119
Mission Statement ................................................................................................................... 122
References ............................................................................................................................... 123
Acknowledgements ................................................................................................................. 123