Contents

Cover Image

Title Page

Acknowledgments

Preface

Introduction:
Heaven or Hell? Our Relationship to Physical Activity

  Ingrid’s Story

  Movement and You

  Who Can Benefit?

  Movement with Meaning: The Intelligent Workout

  Mind/Body Connection

Chapter 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

Chapter 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

Chapter 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 Forward

   • The Saw

   • Round Back

   • BodySpheres: Seated Lateral Shift

   • Spine Twist

   • Mermaid

Chapter 4. The Abdominal Exercises

Edwin’s Story

Life and Lower Back Pain

The Powerhouse and Lower Back Pain

Centering

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

Chapter 5. The Extensions

An Average Sunday: My Story

Be Balanced, Be Sane

Extension versus Flexion

The Extension Exercises

   • The Swan

   • Swan Dive

   • Shell on the Ball

   • More Extensions

   • Grasshopper

Chapter 6. Pilates on the Ball Arm- and Footwork

Jenny’s Story

Physical Fragility 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

Chapter 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

Chapter 8. The Simplest of Pleasures: Stretching

Jeff’s Story

The Benefits 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

Chapter 9. Stress Management and Cardiovascular Exercises

Roseanne’s Story

Stress

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-stressing on the Ball

   • Relaxation Pose 1

   • Relaxation Pose 2

   • Relaxation Pose 3

Chapter 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

Resources

Ball, Video, and DVD Ordering Information

Exercise Log

About the Author

About Inner Traditions • Bear & Company

Books of Related Interest

Copyright & Permissions