Strength Training on the Ball by Craig, Colleen -- Read -- Imperial Library of Trantor

Index

Cover Title Page Acknowledgments Contents Introduction: Function Versus Strength

Liuda’s Story Recovering Function and Strength Connecting the Dots: A Pilates Approach Not a Recipe Book

1. The Ball and The Method

Aquilino’s Story The Pilates Method: Over Ninety Years Old and Growing Strong Why Pilates-Based Ballwork? Check-In: Getting Started

2. Breathing and Releasing

Maria’s Story: Freeing the Rib Cage The Three-Dimensional Breath Rest As You Go: An Italian Story The Breathing Exercises

Ball Breathing Chest Opener with Arm Circles Breathing and The Hundred

Check-In: The Right Ball for You

3. Stability Before Strength

Dawn’s Story: Achieving “Moving Stability” “Big Engines” Versus “Control Engines” Nervous-System Error The Pre-Pilates Stabilizing Exercises

Navel-to-Spine Tailbone Curls Pelvic Floor and Knee-Lift Stabilizing Exercise Heel Slides and Single-Leg Circles Scapula Isolation and Rib Cage Stability Half Roll-Downs with Resistance Band

Check-In: The Work of Attention

4. Strength Training, Posture, and Balance

Arthur’s Story Posture: Staying in Line with Gravity Uncovering a New Neutral Spine Strength Training and Balance The Footwork

The Footwork Exercises Squats with and without Weights Single-Leg Footwork and Lunges

Check-In: Balance Tests and Postural Assessment

5. The Abdominals: The Powerhouse to Strength

Cindy’s Story: Activating the Elevator at the Base of the Powerhouse The Powerhouse: A Three-Dimensional Cylinder Crunches Versus Curls The Key Powerhouse Builders

Pelvic-Floor Elevator Knee-Lift Stabilizing Exercise Abdominal Curls The Roll-up Single- and Double-Leg Stretches Oblique Twists With the Small Ball Ab Curls on the Ball Abdominal Challenges Side-Twist Plank with Leg Lift

Check-In: Dieting Blues

6. Strength Training and Antiaging

The Long Slow Goodbye of Aging The Antiaging Benefits of Strength Training Osteoporosis—The Silent Bone Saboteur Light Versus Heavy Weights The Pilates-Based Arm Work

Ball as Bench On the Belly Bicep Curls/Wrist Curls Side-Lying Arm Work Sitting on the Ball with Weights

Check-In: Weight Training and Women

7. Strength Versus Flexibility

My Summer Yoga Class Stressful Lives, Stressed Bodies Functional Flexibility Band and Ball Stretches

Single-Leg Stretch Series Inner Thigh Stretch Hip Stretch Spinal Twist Hip-Flexor Stretch Kneeling Hamstring Stretch with Ball The Tabletop and Quad Stretch

Check-In: How Are You Doing?

8. Rebuilding Strength

Sadie’s Story—Battling a Crippler The Science of Back Pain Extreme Sports and Weekend Warriors The Resistance-Band Exercises

Sitting on the Ball: Upper Body On the Mat: Lower Body Extensions Roll Downs with Pull

Check-In: Treating Your Low-Back Pain Options and Home Care for Low-Back Pain

9. Recovering Strength and Playfulness in Youth

One in Four: A Page from a Teen’s Diary Out-of-Shape Kids Balls in Schools Hyperactive Kids and the Ball Strength Exercises for Children and Teens

Sitting Extensions and Airplane On Elbows Side Star Throw and Catch Ball Squat for Two Teaser for Two Balance Test

Check-In: Solutions for Inactive Families

10. Strength Training for Older Adults

A Tolstoyan Story The Self-Fulfilling Prophecy of Aging Older Adults and Exercise

Sitting and Pelvic Movements Resistance-Band Arm Work Bridges Planks Hamstring Curls with Two Balls

Check-In: Posture Control and How to Complement Your Strength Workout

Final Words Workout 1: Restorative Strength Training Workout 2: Basic Strength Training Workout 3: Intermediate Strength Training Resources Ball and Video Ordering Information Also by Colleen Craig About the Author About Inner Traditions Books of Related Interest Copyright