PILATES ANATOMY Rael Isacowitz Karen Clippinger Human Kinetics Library of Congress Cataloging-in-Publication Data Isacowitz, Rael, 1955— Pilates anatomy / Rael Isacowitz, Karen Clippinger. p. cm. Includes bibliographical references. ISBN-13: 978-0-7360-8386-7 (soft cover) ISBN-10: 0-7360-8386-3 (soft cover) 1. Pilates method. I. Clippinger, Karen S. II. Title. RA781.4.I74 2011 613.7’192--dc22 2010046031 ISBN-10: 0-7360-8386-3 (print) ISBN-13: 978-0-7360-8386-7 (print) Copyright © 2011 by Rael Isacowitz and Karen Clippinger All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. 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Box 80 Torrens Park, South Australia 5062 0800 222 062 e-mail: [email protected] E4827 Converted to eBook by EasyEPUB To Joseph and Clara Pilates and the many dedicated teachers who have kept their vision alive Contents Cover Preface Chapter 1 Six Key Principles of Pilates Foundation Principles of Pilates A Closer Look at the Science of Breathing Breathing During the Practice of Pilates Application of Foundation Principles to Mat Work Chapter 2 Spine, Core, and Body Alignment The Skeleton The Essential Spine Discovering Your Powerhouse Full-Body Alignment Basics Putting Alignment Into Action in Pilates Mat Work Chapter 3 Muscles, Movement Analysis, and Mat Work Joints and Their Movements Muscles and Their Movements Muscles at Work in Full-Body Movements Movement Analysis of Mat Work Understanding Mat Exercise Descriptions Body Aware and Safety Wise Chapter 4 Foundation for a Mat Session Pelvic Curl Chest Lift Leg Lift Supine Leg Lift Side Leg Pull Side Spine Twist Supine Chest Lift With Rotation Back Extension Prone Chapter 5 Abdominal Work for Movement and Stabilization One-Leg Circle (Leg Circle) Roll-Up Neck Pull Hundred One-Leg Stretch (Single-Leg Stretch) Single Straight-Leg Stretch (Hamstring Pull) Double-Leg Stretch Crisscross Teaser Chapter 6 Fine Articulation for a Flexible Spine Spine Stretch (Spine Stretch Forward) Rolling Back (Rolling Like a Ball) Seal (Seal Puppy) Crab Rocker With Open Legs (Open-Leg Rocker) Rollover With Legs Spread (Rollover) Boomerang Control Balance Jackknife Chapter 7 Bridging for a Functional Spine Shoulder Bridge Scissors Bicycle Leg Pull Leg Pull Front Push-Up Chapter 8 Side Exercises for an Effective Core Side Kick Side Kick Kneeling Side Bend Spine Twist Saw Twist Corkscrew (Corkscrew Advanced) Hip Twist With Stretched Arms (Hip Circles Prep) Chapter 9 Extensions for a Strong Back Cat Stretch One-Leg Kick (Single-Leg Kick) Double Kick (Double-Leg Kick) Swimming Rocking Swan Dive Chapter 10 Customizing Your Pilates Program Bibliography Suggested Readings Additional References and Resources About the Authors Preface I n recent years, a profound evolution of Pilates has occurred. The Pilates industry seemed to reach a tipping point (a point of critical mass) in the mid-to late 1990s, whereby it morphed from a little-known form of exercise with a devout but small following including dancers, singers, circus performers, and actors to a mainstream fitness regimen practiced in many households. It suddenly started appearing in Hollywood movies and television commercials, in cartoons and comedy shows, and on late-night television. It became synonymous with going to Starbucks and indulging in a low-fat triple-shot soy latte (no whipped cream please!). How this happened, why this happened, and to what this phenomenon can be attributed remain somewhat of an enigma. However, few can dispute that the growth of active participants in the United States from approximately 1.7 million in 2000 to approximately 10.6 million in 2006 is a phenomenon. Worldwide participation also has exploded. Of course, all growth comes with growing pains, and the Pilates industry is no exception. The accelerated education, which is often a part of rapid growth, has certainly taken hold in Pilates. Although we favor a more comprehensive approach, the accelerated approach has been one part of the expansion of Pilates that has led to a multitude of positive outcomes, such as Pilates’ filtering into many new arenas including fitness clubs, training programs for athletes, and medical facilities. Understanding Pilates requires some knowledge of its history. Joseph Pilates was born on December 9, 1883, near Düsseldorf, Germany. He died on October 9, 1967. Unfortunately he didn’t live to see the realization of his dreams. He adamantly believed that his approach to total well-being should be embraced by the masses and certainly by health care professionals. He hoped that contrology, as he called his system, would be taught in schools throughout the United States. He intended his method to be a mainstream form of conditioning for men, and initially it was practiced more by men, although it is largely women who have kept the flame alive all these years. It is fortunate that several early students of Mr. Pilates and his wife, Clara, whom he met on his second trip to the United States in 1926 and who became his lifelong partner in his work, survived them and became exceptional teachers