Science of Pilates: Understand the Anatomy and Physiology to Perfect Your Practice

Explore the science behind over 50 pilates exercises to master each movement with confidence and control.

DK brings you a ground-breaking health book that will help you revitalize your workouts and perfect your Pilates practice, by understanding the muscle action, breathwork and techniques required, every step of the way.

Did you know that performing Pilates can strengthen your core, improve flexibility and posture, and help to reduce stress and anxiety at the same time? Backed by scientific research, learn how Pilates exercises benefit every system in the body. Science of Pilates reveals the facts with annotated artworks that show the mechanics, the angles, how your blood flow and respiration are affected, the key muscle and joint actions working below the surface of each exercise, safe alignment, and much more!

Go on a journey of self-discovery to explore:

– Specially commissioned CGI artworks depict all the main Pilates exercises with variations that add or reduce challenge.
– Artworks detail the mechanics of each exercise, correct body posture, the muscles involved and how they engage to perform movements.
– Illustrations featuring color-coding to highlight how the muscles, ligaments, and joints engage, stretch, and relax to perform each exercise.
– Pilates programs tailored to different abilities and aims.
– Suggested practices with a progressive increase in challenge over weeks and months.
– Easy-to-follow infographics help explain the hard science behind why Pilates training is so effective and what beneficial physical adaptations it can bring.

Backed by scientific research, learn how Pilates exercises benefit every system in the body. Science of Pilates reveals the facts, with annotated artworks that show the mechanics, the angles, how your blood flow and respiration are affected, the key muscle and joint actions working below the surface of each exercise, safe alignment, and much more.

Table of Contents

CONTENTS
HOW TO USE THIS eBOOK
Introduction
PHYSIOLOGY OF PILATES
Muscular Anatomy
Understanding Local and Global Muscles
Understanding Muscle Slings
How Muscles Work
Skeletal System
Bone Strength and Joints
Core Muscles
Neutral Spine Anatomy
Understanding Posture
The Nature of Mechanical Pain
Pilates and Pain Relief
Breathing Techniques
Gut Health
Pilates and Mindfulness for Stress and Anxiety
PILATES EXERCISES
Introduction to the Exercises
Simple Posture Exercises
Abdominal Curl
Oblique Curl
STABILITY EXERCISES
Hundred
Variations                                                                                                                                                                                                                                                                              Roling Back
Variations
One Leg Stretch
Variations
Double Leg Stretch
Variations
Rocker With Open Legs
Swan Dive
Variations
One Leg Kick
Double Leg Kick
Scissors
Variations
Bicycle
Shoulder Bridge
Variations
Swimming
Variations
Seal
ROTATION EXERCISES
One Leg Circle
Variations
Side Kick
Variations
Hip Twist
Variations
Side Kick in Kneeling
Side Bend
Variations                                                                                                                                                                                                                                                                                 Clam Lift and Lower
Double Leg Lift
One Leg Lifted
STRENGTH EXERCISES
Rol Up
Variations
Rol Over
Corkscrew
Neck Pul
Jack Knife
Teaser
Variations
Leg Pul Front
Variations
Leg Pul Back
Variations
Boomerang
Rocking
Breaststroke
Criss Cross
Control Balance
Push Up
Variations
MOBILITY EXERCISES
Spine Stretch
Saw
Spine Twist
Cobra
Arm Openings
Thread the Needle
Mermaid
PILATES TRAINING
General Fitness
Beginner Workout Plans
Intermediate Workout Plans
Advanced Workout Plans
Pilates for Running
Pilates for Swimming
Pilates for Strength Training
Pilates for Sedentary Workers
Pilates for Women’s Health
Pilates for Back Pain
Pilates for Neck Pain and Headaches
Pilates for Scoliosis
Pilates for Hypermobility
Pilates for Osteoporosis
Pilates for Arthritis
BIBLIOGRAPHY
ABOUT THE AUTHOR
ACKNOWLEDGMENTS
COPYRIGHT

About the Author

Tracy Ward is a Pilates teacher, Pilates course presenter, physiotherapist, and writer. She holds a first class honors degree in Biomedical Science, a masters degree with merit in Physiotherapy, and a diploma in Orthopedic Medicine. She also completed postgraduate study in the McKenzie Institute in Medical Diagnosis and Therapy. Tracy is an APPI Pilates Teacher and a certified Pilates Women’s Health practitioner, is qualified in kids’ and teens’ Pilates, and is also a therapeutic yoga teacher.
Tracy joined the Australian Physiotherapy and Pilates Institute (APPI) Health Group Pilates teaching team in 2016. As part of the team, she was able to expand her teaching ski ls and share her knowledge with others. She films for their industry-leading Pilates TV and is part of their course creation faculty.
In 2020, Tracy published her first ebook, The Postnatal Pilates Guide, an evidence-based guide to returning to fitness safely after having a baby, with a six-week plan to restore your core, optimize your strength, and genera ly feel good postpartum. The Anytime Studio is Tracy’s on-demand Pilates membership platform. It hosts a variety of classes and specialized six-week programs with educational resources.
Tracy is passionate about Pilates, movement, rehabilitation, and using the evidence as a basis for her practice, both within Pilates and in her clinical work as a physiotherapist. She runs her award-winning Pilates business—Freshly Centered, in Aberdeen, Scotland—and works as a senior musculoskeletal physiotherapist within a private hospital. She also writes regularly for various sports medicine publications and has a popular
YouTube channel. Visit www.freshlycentered.com and fo low Tracy on Instagram, Youtube, and Facebook at @freshlycentered

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