The Nine Pilates Controlology Introductory Exercises...
(1) Relaxation Scripts
Key words: The Relaxation, and Alexander Technique "Inhibiting",
Pilates Relaxation exercises, relaxation techniques, scripts, Alexander Technique",
(2) Pilates Pelvic Alignment & Pelvic Alignment Exercises
Key words: Pilates Exercise: Pelvic Neutral: Pelvic Alignment Exercises,
(3) The Zip and Hollow (Lumbar Stabilization Exercise)
Key words: Pilates Exercise: Zip and Hollow, transversus abdominis,
chronic low back pain and stabilization exercises,
(4) Pilates Breathing
Key words: pilates, stabilizes lumbar spine, yoga breathing techniques seniors, children, breathing exercise, asthma
(5) Fine Control of the Zip and Hollow (Dynamic Stabilization Exercise).
Key words: isometric free abdominal exercises, Zip and Hollow, Best exercise lower abdominal muscles
(6) Buttocks Exercises
Key words: gluteus maximus workouts, buttocks exercise,
(7) Setting Protruding Shoulder Blades
Key words: Pilates Exercise, Scapular Anchor,
Lower Trapezius, Serratus anterior, Rotator cuff injuries
(8) "Pilates hurts my neck!" - Chin Tucks will help!
Key words: Chin Tuck,
Neck Roll, "Head Back and Down, F. M. Alexander, rounded shoulders
Head Forward and Up, Head Forward and Down, Dowager Hump, Kyphosis
(9)Standing Posture!
Key words: Alexander Technique Releasing and Lengthening Taller,
do Alexander Technique
(10) Stand Tall, Walk Tall!
Key words: Alexander Technique Releasing and Lengthening Taller,
do Alexander Technique
Free Pilates Exercises Instructions with Pictures:
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Bruce Thomson
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The Pilates Exercise Library:
- Hamstring Stretch
- Key words: Pilate Hamstring Stretch Diagram, Pilate exercises,
- Pillow Squeeze
- (Key words: Pilates Pillow Squeeze,
Pelvic neutral, zip and hollow, navel to spine.
- Spine Curl
- Key words: Zip and hollow,
navel to spine, Diagram of wheeling the spine
- Arm Openings
- Key words: Pilate Exercise, Shoulder Lift, Shoulder therapeutic exercise, pictures,
Upper trapezius, lower trapezius, rhomboideus, Serratus anterior, Scapular Positioning
- Shoulder Lift
- Key words: free pilates exercises instructions, Shoulder Lift, Shoulder therapeutic exercise,
Upper trapezius, lower trapezius, rhomboideus, Serratus anterior, Scapular Positioning
- Cross Shoulder Lift
- Key words: Shoulder Lift, Shoulder therapeutic exercise,
Upper trapezius, lower trapezius, rhomboideus, Serratus anterior, Scapular Positioning, Zip and hollow
- Back Stroke
- Key words: Free Pilate Exercises, pictures, Back Stroke Arm Movement,
Teres muscles, Pectorals Latissimus dorsi, Scapular Anchor
- Ankle Circles
- Key words: Ankle Circles, Ankle stabilization,
Ankle Sprain", Ankle Mobilization, pictures
- Scapular Winging
- Key words:, The Scapular Anchor,
Lower Trapezius, Serratus anterior, Rotator Cuff injuries, pilates beginners diagrams
- The Star Fish
- Key words: Abdominal Oblique muscles,
Lumbar Extension with Rotation, pilate pictures
- Shoulder Openings
- Key words: Free Pilates Exercises, Rotator Cuff, Rotator Cuff Tear, Infraspinatus, Teres Minor,
Exercise for the Shoulder Lateral Rotators, Posterior Deltoid, shoulder
lateral rotation, pilate diagrams
Free Pilates Exercises Instructions with Pictures:
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Bruce Thomson
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The Side Roll
Key words: Free Instructions for Pilates Core Stability, Safe Spinal Rotation, Protection of Lumbar Spine
The Rope Raise
Key words: Pilate exercises, Safe Integrated Shoulder Motion,
Anterior Deltoid Stretch, Pectoral Stretch, Avoid Shoulder Impingement, pictures
Saturday Night Fever
Key words: Pilates Upper spinal side bend,
Unilateral back pain, side bend, side flex lower back pain, pain upon bending to the right,
pain upon bending to the left, pictures of uneven spinal movement
Wall Slides
Key words: Pilates position for Lumbar extension with rotation syndrome,
long spine, The Alexander Principle, Shirley A Sahrmann, Wilf Barlow, Hip adduction with
medial rotation syndrome, hip adduction syndrome
The Chin Tuck
Key words: Core pilates exercises instructions, The Chin Tuck,
The Neck Roll, "Head Back and Down, F. M. Alexander, Joseph Ventura, rounded shoulders
Head Forward and Up, Head Forward and Down, Dowager Hump, Kyphosis
The Dart
Key words: Free Pilates exercises, The Dart, free Back Extension
The Rest Position
Key words: free pilates beginners diagrams, The Rest Postition, Gluteal stretch, Anterior compartment syndrome,
Quadruped position, rebalance hip muscles
Roll Downs
Key words: Pilate Exercises for beginners, wheeling the spine, hip joint flexibility, back flexion
Foot Arches
Key words:, Arching the Foot, orthotics, engage gluteus maximus,
homunculus diagram, picture of foot complexity
Free Pilates Exercises Instructions with Pictures:
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Bruce Thomson
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Pointing and Flexing the Foot
Key words: Pictures of Pointing the Foot, Flexing the Foot,
Pilates method wheel alignment for the foot
Threading the Needle
Key words: Free Pilates beginners diagrams, Threading the Needle, Neck tension pain,
rotator cuff, Serratus anterior, neck tension muscles, upper trapezius, middle trapezius,
levator scapulae, Sterno-cleido mastoid
Perfect Abdominal Curl
Key words: Beginners Pilates exercises instructions for The Perfect Abdominal Curl,
Trunk-Curl Sit-up, Rectus abdominis, pictures
The Oblique Curl Up
Key words: Beginners Pilates exercises instructions for the Oblique Curl Up, Abdominal Obliques,
Rotational Stability, Core Stability, pictures
The Adductor Stretch
Key words: Free pilates exercises, Adductor Stretch, Fabere's test,
muscle splinting, painful hip joint, pictures
Up and Down with a Tennis Ball
Key words: Up and Down with a Tennis Ball,
Foot alignment, ankle alignment, knee alignment, leg alignment, sway back, hip medial rotation,
Pilates pictures
One Legged Stance
Key words: Pilate exercise pictures, one Legged Stance, clenched buttock,
level pelvis, lop sidedness
The Bridge with Pillow
Key words: Pilates floor mat exercise picture, Zip and hollow, navel to spine,
Freeing up the spine, Bridge only, bridge with Pillow
The Cork Screw
Key words: Online Pilates exercise, diagram Zip and hollow, navel to spine,
Freeing up the spine, Bridge with Pillow, picture
The Wind Mill
Key words: Pilate diagram, The Wind Mill, scapula rhythm,
shoulder impingement, rotator cuff
The Advanced Side Roll
Key words: Pilates pictures The Advanced Side Roll, core stability,
core co-ordination, abdominal muscle exercise,
Free Pilates exercises instructions with pictures
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Bruce Thomson
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The Diamond Press
Key words: Pilate exercises with pictures, The Diamond Press, serratus anterior,
humeral anterior glide, scapular anchor
The Double Leg Press
Key words: The Double Leg Stretch,
optimize body positioning and movement
Heal Kicks
Key words: Pilate Exercises pictures, Heal Kicks,
clench your buttocks, lumbar extension syndrome, sphinx position, stabilize the lower back
Hip Rolls
Key words: Pilate exercises pictures, Hip Rolls,
Pilates strong centre, optimize body positioning and movement
The Lying Side Flex
Key words: The free Lying Side Flex,
working muscles only in their strong middle range, downloads
The Single Leg Stretch (Simple)
Key words: The Free Pilates Exercises Single Leg Stretch (Simple only),
optimize body positioning and movement
The Single Leg Stretch (Advanced)
Key words: The Free Pilate Exercises Single Leg Stretch (Advanced only),
optimize body positioning and movement
The Star (Simple)
Key words: Pilates method
Multifidis activation, clench the buttock, Gluteus maximus, minimal tension
under the tail bone
The Star (Advanced)
Key words: Free Pilate exercises
The Star (Advanced),
Multifidis activation, clench the buttock, Gluteus maximus, only minimal tension under the tail bone,
torso and pelvis do not twist
Lower back injury rehabilitation exercises (1): Table Top with Arm Action
Key words: lower back injury re-education exercises
injuries education program, multifidis, Lower trapezius, Richardson and Jull,
Lower back injury rehabilitation exercises (2): Table Top with Leg Action
Key words: lower back injury rehabilitation exercises
injuries education program, multifidis, Gluteus maximus, Richardson and Jull,
Lower back injury rehabilitation exercises (3): The Superman Pose
Key words: Pilates Exercise picture: The Superman Pose ,
Multifidis, Gluteus maximus, Richardson and Jull, Lower back pain, lower back pain rehabilitation
Free Pilates exercises instructions
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Bruce Thomson
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The Hundred (Level 1)
Beginners only : Diagram of Classic Pilates Exercise Instruction: The Hundred (Level 1),
pilates the hundred, optimize body positioning and movement, lateral breathing
pilates the hundred,
The Hundred (Level 2)
Intermediate only: Diagram of Classic Pilates Exercise Instruction: The Hundred (Level 2),
optimize body positioning and movement, pilates the hundred, lateral breathing
The Hundred (Level 3)
Advanced only: Free Diagram of Classic Pilates Exercise Instruction: The Hundred (Level 3),
optimize body positioning and movement, pilates the hundred, lateral breathing
Sitting Gluteus medius and minimus stretch
Key words: Pilate exercise with picture: Sitting Gluteus medius and minimus stretch
Hastring stretch, Trochanteric bursitis,
The Spine and Hamstring Stretch
Key words: Pilates exercise position: The Spine, Hamstring and Gluteus minimus Stretch,
muscles used at toe off, stacking the spine, multi-purpose stretch
The Monkey
Key words: Free standing pilates exercise pictures, The Monkey,
safe lifting, sound posture and movement, lower back pain,
move only like a child, Monkey Squat, Alexander Teaching, B I Kodisch
The Runner's Squat
Key words: Free standing pilates exercise pictures: The Runner's Squat,
Gluteus maximus, Iliotibial band syndrome, Lower back pain
The Seated Knee Raise
Key words: Free pilates exercise: The Seated Knee Raise,
iliopsoas tendinitis after total hip arthroplasty, psoas stretch golf pga
The Sit to Stand Movement
Key words: Pilates method in alliance with Alexander Technique: Lower back exercise,
optimize body positioning and movement, maintain lumbo-pelvic stability, B I Kodisch
The Stand to Sit Movement
Pictures: Pilates method in alliance with Alexander Technique, Lower back exercise,
optimize body positioning and movement, maintain lumbo-pelvic stability, B I Kodisch, picture
The Vacuum Cleaner
Pictures: Pilates method in alliance with Alexander Technique, lower back exercise, trunk stability
diagram
Shake Hands with a Child
Key words: Pilates Moves in alliance with Alexander Technique, lower back exercise, trunk stability
diagram
Pilates Exercises: The Relaxation
Key words: Alexander Technique, inhibiting, Pilates Relaxation exercises, relaxation techniques
Free Pilates Exercises Instructions: Pelvic Neutral
Pelvic Neutral: Pelvic Alignment Exercises
Pilates Exercise: The Zip and Hollow
Beginners Pilates exercise - Pelvic Neutral: Zip and Hollow, transversus abdominis,
chronic low back pain and stabilization exercises
Pilates Exercise: The Pelvic Elevator
Beginners Pilates Exercise instructions, Pelvic Elevator, lumbar spinal stability, Transversus abdominis
Engage Gluteus maximus!
Beginners Pilates Exercise Instructions, gluteus maximus work outs, buttocks muscle exercise,
thoraco-lumbo-sacral fascia, hip joint stabilization
Heel Slides
Beginners Pilates Exercise instructions: Heel Slides, stretch
the iliopsoas, improve abdominal muscle control, picture and diagram
Lying Tensor Fascia lata (TFL-ITB) Stretch
Pilates Exercise with Pictures: The Lying Tensor Fascia lata (TFL-ITB) Stretch -
open chain or none weight bearing alternative.
Hip Joint Rotation in the Prone Position
Pilates Exercise: Free Hip Joint Rotation in the Prone Position- teaches
lumbo-pelvic stability during hip joint rotation.
Standing Tensor Fascia lata (TFL-ITB) Stretch
Pilates Exercise with Pictures: The Standing Tensor Fascia lata (TFL-ITB) Stretch -
close chain or weight bearing alternative.
Pilates Exercise: The Seated Leg-Butt Raise
lower pain on left side of back, lower left back and buttocks pain, lower right back pain,
right quadrant lower back pain,
severe pain in lower right side of back, pelvic torqued causing alignment problems, pictures
Measure Lumbar Flexion & Extension while standing
Free Posture movement awareness exercise: Measure Normal Lumbar Flexion & Extension while standing.
measure lumbar flexion, normal lumbar flexion, lumbar extension pictures
Pilates Exercise: Lumbar Flexion and Extension in the Crawler Position
lumbar flexion, lumbar extension
Pilates Exercise: Assisted Heal Slide
Pictures: kyphosis-lordosis, Pilates Exercise, Assisted Heel Slides,
lower back rehabilitation exercises,low back pain
Pilates Exercise: Assisted Knee Raise
kyphosis-lordosis, Pilates Exercise, Assisted Knee Raise,
lower back rehabilitation exercises, low back pain
Stand Tall, Walk Tall
Pilates Exercise, Alexander Technique Releasing and Lengthening Taller,
do Alexander Technique
Lumbar Flexion-Extension Test for Low Back Pain Physical Diagnosis
lumbar flexion, lumbar extension, low back pain physical diagnosis
McKenzie Method Extension Exercise to Ease Lower Back Pain
Free Picture of the "first aid" exercise for acute lower back pain, Mckenzie extension exercises, exercises ease lower back pain,lower back rehabilitation exercises
Pilates/Ballet Exercise: The Wide Stance Plie
Pilates/Ballet movement, execution and quality are important...
Pilates/Ballet Exercise: The Side Plie
Powerful posture-movement exercise as taught by FM Alexander and
taught as a Pilates exercise: execution & quality are important, squat
Pilates Exercise: The Psoas Stretch
safe way to stretch and free the psoas, "tight weak" psoas muscle, golf players
Pilates Exercise: The Illustrated Full Squat
Free standing exercises, Deep Squat, conraindications, benefits, instructions
The Bent Knee Bow
Free standing Pilates Exercises. The bent knee bow for lower back pain.
Back Against the Wall Exercises -
Therapy for Pain upon Lumbar Extension therapy for back pain upon lumbar extension
Pilates Exercise: Arms over Head
Pilates Exercises: Arms over Head - aids in correcting breathing and spinal alignment
free scoliosis
Psoas Stretch
Free Online Pilates Exercises: The Psoas Stretch for Low Back Pain
The Hip Flexor Stretch
Free Online Pilates Exercises: Stretches the psoas, Iliacus,
diagrams, pictures of Sartorius, Tensor fascia lata and Rectus femoris)
Rectus Femoris stretch (Sir Galahad)
Free Online Pilates Exercises: (Alternative name - The Sir Galahad) Stretches the REctus femoris, also the
psoas and Iliacus,
diagrams, pictures
Free Pilates Exercises Instructions with Pictures:
Please make a donation!
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Bruce Thomson
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Intro to Pilates Controlology Exercises (pdf file).
This free e-book contains the full nine Introductory Exercises!
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More Free Pilates Exercises Instructions with Pictures are on their way.
About EasyVigour Pilates...
How EasyVigour Pilates started! - My body was falling apart!
More....
Free Pilates Exercises! - Sample the benefits of
Pilates Method before you buy a
video, or enrol for a course.
Pilates Posture Exercises! - Only one online resource
promises posture exercise instructions and delivers on that promise!
Pilates Pictures! - Pictures and diagrams make it possible to teach
Pilates exercises outside of the Studio setting!
Weight Bearing Pilates Exercises! - Weight bearing means that you do it on your feet.
Good for osteoporosis.
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How many People are Looking for pilates on the Web?
Pilates is certainly a hot topic on the web. Research shows that the
following search phrases are very popular (numbers refer to search requests per day for the whole web):-
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Pilates Exercise (148)
Joseph Pilates (149)
Pilates Exercises (321)
Winsor, Pilates (1594)
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Free Pilates Exercises for Pilates Training, Instruction and Practice (Pictures)
© Bruce Thomson, EasyVigour Project
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The Pilates Classics...
Joseph Pilates describes and performs the classic 34 matwork exercises...
Joseph's philosophies of Life, posture diagrams, pictures of his patented "V" bed...
Brooke Siler's "The Pilates Body" -
Thorough, understandable, true to the original exercises.
The most reliable information resource that the serious Pilates Mat student can buy.
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