reading

CONTENTS

PROLOGUE

A foreword

NOSE BREATHING

Training in special conditions

Weak or sensitive neck

Shoulders, elbows, wrists

Back

Hips

Knees

Ankles

Pregnancy

To Bear in Mind

HYPER-EXTENSION OF THE JOINTS

POSITIONS OF THE FEET

QUALITY/QUANTITY

POSITIVE ATTITUDE / PERSEVERANCE

The Six Basic Principles

CENTRE

CONCENTRATION

CONTROL

PRECISION

BREATHING

FLOW OF MOVEMENT

Key Concepts

“V” FEET POSITION

CENTRAL LINE AND “BOX”

NAVEL TO SPINE: “INWARDS AND UPWARDS”

CHIN TO CHEST

SPINE ARTICULATION VERTEBRA BY VERTEBRA

“C”-CURVE

EXERCISES ONTHE CADILLAC

COMPONENTS OF THE CADILLAC

EXERCISES ON THE CADILLAC: LIST OF FREQUENT EXERCISES

OTHER EXERCISES

I – PUSH THROUGH SERIES

TOWER

MONKEY

II – PUSH THROUGH SERIES

HIP STRETCH

TEASER

REVERSE PUSH THROUGH

PRESS DOWN

MERMAID

PUSH THROUGH ON THE STOMACH

SHOULDER ROLL DOWN

PUSH THROUGH

III – LEG SPRING SERIES

LEGS CIRCLES

WALKING

BEATS

BICYCLE

LITTLE CIRCLES

FROG IN SIX COUNTS

IV – SIDE BICYCLE

V – LEGS SPRINGS SERIES UP IN THE AIR

AIRPLANE

VI – ARMS SERIES

CIRCLES

TRICEPS

VII – FLYING EAGLE

VIII – EXERCISES WITH THE ROLL BACK BAR

ROLLING BACK

ROLLING BACK WITH ONE ARM

CHEST EXPANSION

THIGH STRETCH

LONG BACK STRETCH ARMS

ROLLING IN/OUT

ROLLING STOMACH MASSAGE

IX – TRADITIONAL ENDING SERIES

BREATHING

SPREAD EAGLE

PULL UPS

HANGING PULL UPS

HALF HANGING

HANGING

X – STANDING ARM SPRINGS SERIES WITH ROLL BACK BAR

CHEST EXPANSION

SIDE ARM

SHAVING

SQUATS

XI – STANDING ARM SPRING SERIES

BOXING

SHAVING THE HEAD

THE HUG

THE BUTTERFLY

SIDE ARM

FENCING

About the Authors

PROLOGUE

The apparatus commonly known as Cadillac has a long story that has led to its current form. First an exercise bed invented by Joe Pilates in the early nineteen thirties, it was continually modified, and its structure extended, till it crystallized into the final form that is used today. At the beginning, it was simply called “Bed”, later “Table” (because it is flat and has a height similar to that of a table), then -at being added a number of poles and a rear structure- it was also known as “Trapeze Table”. But the name that has remained is “Cadillac” (as in the American automobile trademark).

This apparatus was conceived primarily to round up Contrology sessions. This is why each practitioner should choose to perform on the Cadillac those exercises most suitable to his or her needs and level of achievement and development.

Progress on this apparatus must be gradual and practitioners should choose carefully what to perform on it, since it can be a gentle piece of equipment, but it can also be very demanding, not to say risky, in some exercises. This is why a sensible choice of exercises is crucial.

This apparatus is designed so that elderly or injured practitioners do not need to lie on the floor to perform Mat exercises. It has and adequate height to favor the development of such practitioners.

The exercises listed here follow no specific order. Choose among them according to your needs, always applying common sense and the adequate prevention and safety measures. Nevertheless, a technical level is given to each exercise as a guideline.

Some exercises are better done first on the “Table” before being introduced into Universal Reformer systems, such as the Chest Expansion, the Teaser, the Thigh Stretch, etc.

A foreword

Our purpose for this book is to provide you with a directory of exercises, a specific order, and detailed recommendations and tips that allow you to enjoy Contrology as a tool of body development at home, in case you cannot attend a studio or wish to complement your private sessions. It is always highly advisable to have a teacher following your individual program.

The key to Contrology lies in developing and strengthening the “powerhouse”. You should start on this adventure with a predisposition for improvement, a positive attitude and an unwavering will.

The importance of the instructions and details given for each exercise could be summarized in this sentence by Pilates himself: “the development of the small muscles has an effect on the development of the bigger ones. As small bricks are used to build great buildings, thus each muscle has a role in the development of the muscle system as a whole”.

Find time to be alone, exercise is more pleasant and beneficial when mind and body are connected. Concentrating for some moments on centre, control, precision, flow and breathing is much more effective to reach a feeling of well-being and an increase in our self-esteem through practice than trying to achieve a specific result.

Take each movement to the limit of your ability, but not beyond, use your common sense and remember you must be in control at all times.

Introduce new exercises gradually, without rushing, don’t forget that Contrology, as presented in these books, is the result of a lifetime of research and for it to have sense and to reach optimal results, the book’s guidelines must be followed. Perform each exercise slowly but diligently, learning each one thoroughly before proceeding to the next one, until you can do the whole Basic System series of exercises to the smallest detail, and without having to look at the book. Doing an exercise without understanding the required conditions is ineffectual. At the beginning, it is normal to forget some small details. Even when you believe you know how to perform an exercise, there is still room for improvement if you review the instructions.

It will then be the moment to settle on doing all the Basic System series three times a week, day in, day out. When you can do this with a certain ease and flow, it will be the time to start introducing new exercises, one by one and in the proper order, no more than two new exercises per day and never doing more repetitions than indicated.

If you are a beginner, you should start on the mat, at home, for no more than fifteen minutes a day; and then gradually introduce longer mat exercises, never exercising for more than 45 or, at the most, 60 minutes.

You can check on your progress in two ways: doing a longer session on the mat with added exercises, or improving your rhythm and pace without losing control and knowledge by doing a system in less time.

PRECAUTIONS BEFORE GETTING STARTED - WARNINGS TO THE READER

• Do the exercises on a mat to protect your spine.
• If you need it, because when you lie on your back your head hangs too much and it feels uncomfortable, you can use a small pillow or a rolled towel under your nape.
• It is advisable to wear comfortable clothes for training. Remember you also breathe through your skin. Go barefoot or use socks.
• Avoid rich meals for at least an hour before the session.
• Patience, perseverance and constancy will be the best companions for your progress.
• It must be born in mind that doing the exercises of the advanced system requires you to have a “strong powerhouse” and NOT to suffer from any acute pain or injure.
• Work in silence so you can listen to your needs, difficulties and progress.

NOSE BREATHING

The nose filters, hydrates and directs the air towards the lungs, it warms the air, gives us the sense of smell, brings oxygen, creates mucus, drains the sinuses and affects the nervous system. Breathing and mind are interrelated; if you hold your breath, your mind will be alerted, if breathing is irregular, your mind loses focus. Being in command of our breathing makes our minds stronger and enhances concentration.

Joe Pilates used to say that “to breathe correctly, one must inhale deeply and then exhale all the air from the lungs as if wringing a soaked towel”.