No-Risk Pilates

An illustrated, anatomical guide to improve the benefits of your Pilates workout while also preventing injury. Developed in the early 20th century by accomplished boxer and gymnast Joseph Pilates, the Pilates Method aligns the body, builds long, lean muscles, and develops core abdominal strength. However, practiced improperly, Pilates exercises can lead to injuries such as pinched discs, hyperextension of the wrists, or low-back pain. NO-RISK PILATES reveals how to minimize the risk of injury and maximize physical benefit for a strong, toned, and aligned physique. Using Blandine Calais-Germain's signature anatomical style, this illustrated guide examines the body's movements during 8 fundamental Pilates exercises, including practices using the Pilates Reformer, and explores the specific risks and common mistakes associated with each exercise. Detailing how injuries occur to the pelvis, back, wrists, and ankles during Pilates, the authors offer tips and guidelines to maintain correct alignment, improve stability, and prevent injury as well as increase the effectiveness of your Pilates workout.

Blandine Calais-Germain is a dancer, dance instructor, and physical therapist. Renowned for her movement-based classes on anatomy, she is the author of several books, including No-Risk Abs and the bestselling Anatomy of Movement. She lives in Limoux, France. Bertrand Raison studied dance and the Pilates method with Jerome Andrews in Paris as well as with Merce Cunningham in New York and Japan. He currently teaches at Physiotonics Pilates in Paris.

Acknowledgments

Introduction

1    Footwork and Yo-yoing of the Pelvis

2    Teaser and Its Effect on the Perineum

3    Stomach Massage and Inversion of the Lumbar Curve

4    Elephant and Pressure on the Wrist

5    Long Stretch and Hyperextension of the Wrist

6    Down Stretch and Lumbar Hyperextension

7    Forward Lunge and Foot/Ankle Instability

8    Side Sit-ups (Short Box) and the Vertebral Ligaments

Appendix: Summary Chart

Further Reading

Index