Pilates Mat single-leg circles

Pilates for Fragile Backs

Recovering strength after surgery, injury, or other back problems.

Discover safe and effective exercises for chronic pre- and post-surgical back pain!

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Table of Contents

Foreword
Introduction
How to Use this Book
How to Find an Instructor

  1. Why Pilates?
  2. Everyone’s Different - Our Stories
  3. Taking Care of Body, Mind and Spirit
  4. What is Pilates?
  5. Key Concepts
  6. Exercises

Mat (Complete Workout)

  1. Pre-Pilates Warm-up #1
  2. Pre-Pilates Warm-up #2
  3. 100
  4. Half Roll Back
  5. Single Leg Circles
  6. Single Leg Stretch
  7. Double Leg Stretch
  8. Scissors
  9. Lower Leg Lift
  10. Spine Stretch Forward
  11. Side Leg Kicks
  12. Post-Mat Cool-Down: The Wall

Reformer (Supplemental)

  1. Footwork Series
  2. 100
  3. Frog Legs
  4. Leg Circles
  5. Pelvic Lift
  6. Stomach Massage Series
  7. Elephant
  8. Knee Stretch (Round Back)
  9. Running

Cadillac (Supplemental)

  1. Roll-Down Bar
  2. Breathing Series

Sample Exercises

Pilates Cadillac pull-down bar exercise

Pilates Mat single leg circles exercise

Pilates Cadillac breathing series exercise

Pilates Reformer short box exercise

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