Evan Osar - Functional Anatomy of the Pilates Core: An Illustrated Guide to a Safe and Effective Core Training Program
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- Book:Functional Anatomy of the Pilates Core: An Illustrated Guide to a Safe and Effective Core Training Program
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The authors apply current research on neuroplasticity, the brains capacity to reorganize itself by developing new neuronal connections, and on the function of fascia, the matrix-like connective tissue of the body, to explain the six fundamental principles of PilatesCentering, Concentration, Control, Precision, Breath, and Flow. They show how to avoid muscle imbalances, chronic tightness, and pain by incorporating the principles of functional anatomy during exercise.
Readers learn how to:
Achieve the alignment, breathing, and control required for developing optimal posture and movement
Alleviate non-optimal habits that relate to common postural dysfunction, muscle imbalances, and chronic tightness
Integrate the fundamental Pilates exercises in order to develop a more stable core and eliminate the risks of common injuries while accomplishing ones health and fitness goals
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Evan Osar and Marylee Bussard
Chichester, England
North Atlantic Books
Berkeley, California
Copyright 2015 by Evan Osar and Marylee Bussard. All rights reserved. No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any meanselectronic, mechanical, photocopying, recording, or otherwisewithout the written permission of the publisher. For information, contact Lotus Publishing or North Atlantic Books.
First published in 2015 by
Lotus Publishing
Apple Tree Cottage, Inlands Road, Nutbourne, Chichester, PO18 8RJ and
North Atlantic Books
Berkeley, California
Drawings Amanda Williams
Cover Design Paula Morrison
MEDICAL DISCLAIMER: The following information is intended for general information purposes only. Individuals should always see their health care provider before administering any suggestions made in this book. Any application of the material set forth in the following pages is at the readers discretion and is his or her sole responsibility.
Functional Anatomy of the Pilates Core: An Illustrated Guide to a Safe and Effective Core Training Program is sponsored and published by the Society for the Study of Native Arts and Sciences (dba North Atlantic Books), an educational nonprofit based in Berkeley, California, that collaborates with partners to develop cross-cultural perspectives, nurture holistic views of art, science, the humanities, and healing, and seed personal and global transformation by publishing work on the relationship of body, spirit, and nature.
North Atlantic Books publications are available through most bookstores. For further information, visit our website at www.northatlanticbooks.com or call 800-733-3000.
British Library Cataloguing-in-Publication Data
A CIP record for this book is available from the British Library
ISBN 978 1 905367 55 9 (Lotus Publishing)
ISBN 978 1 58394 999 3 (North Atlantic Books)
Library of Congress Cataloguing-in-Publication Data
Osar, Evan, 1969
Functional anatomy of the pilates core : an illustrated guide to a safe and effective core training program / Evan Osar and Marylee Bussard.
pages cm
ISBN 978-1-58394-999-3 (paperback) ISBN 978-1-62317-002-8 (ebook)
1. Pilates method. 2. Body movement. 3. Mind and body. I. Bussard, Marylee. II. Title.
RA781.4.O83 2016
613.7192dc23
2015013340
To all our patients and clients: The strategies in this book have been developed through our work together and because of the trust each of you places in us. Thank you for taking this journey with us and for allowing us the opportunity to serve you.
I would like to thank the publisher, Jon Hutchings of Lotus Publishing, for providing me with the opportunity and the creative freedom to write this book with Marylee. Jon is one of the kindest and most patient individuals in the industry and possibly the best publisher an author could work with.
A special thank you goes to all the incredible leaders of the rehabilitation and fitness industries who have influenced my career. This extensive list includes, but is not limited to, Paul Hodges, Vladimir Janda, Gwendolyn Jull, Pavel Kol, Diane Lee, Linda Joy Lee, Karel Lewit, and Shirley Sahrmann. You will see their influences throughout this book.
And of course Joseph Pilates, one of the pioneers of the movement industry, deserves a special mention. As I began research for this book I was struck by how much overlap there was between our current concepts in core conditioning and Pilates original teaching. It is my hope that this book builds upon his concepts and will be a valuable resource for the industry.
Finally, to my beautiful wife Jenice: You empower me every single day to be the best I can be and to serve with confidence, humility, and integrity. I am blessed every day because you are part of my life. This world is a better place because you are in it.
Photographer: Jon Eatinger
Photo credits: Fred Miller, Pierre Cameron
Models: Marylee Bussard, Ellen Letten, Marcy Schlessinger, Evan Osar, Melissa Posh, Natalie Rothgreb, A.J. Taylor-Vanderpool
Evan Osar
www.fitnesseducationseminars.com
I would like to thank all of my outstanding bodywork teachers and sources of inspiration, especially Evan Osar, Tom Myers, Lou Benson, Andrew Mannino, Larry Phipps, Kelly Chadwick, James Earls, Robert Schliep and Divo Muller, Doug and Alicia Zabrocki, Shirley Sahrman, Ida Rolf, Janet Travell, Karen Clippinger, Gray Cook, Eric Franklin, Blandine Calais-Germain, Michael Eastwood, and Anat Baniel.
A special thank you goes to all of my colleagues, clients, and advisors at Chaturanga Fitness, who have supported me on this path and taught me so much! Thank you to Laura Coe, in particular, who taught me how nurturing the deep core is a lesson not just for the body, but for our business and personal lives too.
Finally, I extend my deepest gratitude to my grandmother, my mother, and my Aunt Loretta for always being there for me; to my big sister, Tiffany, for being the first person to tell me about this exercise called Pilates; and to my precious home-base, the ever-loving Chris and Jake Smoot. Chris, you bring balance and clarity to my life just as you do for the water systems you restore in your work. Thank you for making all of this possible.
Marylee Bussard
www.chaturangafitness.com
ANS autonomic nervous system
ASIS anterior superior iliac spine
BAS Breath Activation Strategy
CNS central nervous system
DMS deep myofascial system
FAI femoroacetabular impingement
GERD gastroesophageal reflux disease
GI gastrointestinal
HIIT high-intensity interval training
IAP intra-abdominal pressure
ITB iliotibial band
KI kinesthetic intelligence
PMA Pilates Method Alliance
PNS peripheral nervous system (can also stand for parasympathetic nervous system)
SIJ sacroiliac joint
SMFR self-myofascial release
SMS superficial myofascial system
SNS somatic nervous system
TFL tensor fasciae latae
TL thoracolumbar
TLJ thoracolumbar junction
TPC thoracopelvic canister
TVA transversus abdominis
Why boast of this age of science and invention that has produced so many marvelous wonders when, in the final analysis, we find that man has in the race for material progress and perfection, entirely overlooked the most complex and marvelous of all CreationsMan himself!
J.H. Pilates in Your Health, 1934
By the time he wrote these words, Joseph Pilates was fifty years old. He was living in New York City at the height of the Great Depression, having left behind his native Europe during the short peace between two world wars. His life also corresponded with an unparalleled pace of discovery and invention that utterly transformed civilization, in the form of the automobile, airplanes, color photography, sound movies, radio, television, penicillin, and the theory of relativity. For all the rapid change and upheaval of the early twentieth century, Pilates could scarcely have imagined the marvelous wonders that were waiting for humanity, just around the corner. And yet, in todays Internet Age, Joseph Pilates call to remember the body, the most complex and marvelous of all Creations, resonates across the decades with more relevance to people living today than ever before. Why boast of all our accomplishments, wrote Pilates, when we have lost touch with our very own bodies? Our bodies, organic and receptive, have adapted to changing work and home environments, deferentially molding themselves to the technology upon which we have come to rely. This trend is famously captured in the cartoon that charts mans evolution from primate to bipedal hominid, to early human hunter, to modern slouching desk worker. An unfortunate by-product of our race for material progress and perfection, in other words, seems to be a profusion of humans with chair-shaped spines.
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