15 minute stretching workout

articulating neck stretch 99

feel it here 11Neck stretch Find a
comfortable sitting position
sit on the hand, on the floor, preferably with
palm upward legs crossed. Sit on a rolled blanket
or towel if it helps you to sit up
straight. Place one hand, palm
up, underneath the sitting bone.
Drape the other arm over the head
to reach the ear. Breathe into the
area between the ear and the tip
of the shoulder. Inhale, then tilt the
chin diagonally down.

12 Gently turn the head
diagonally upward
and lift the eye focus.
Breathe into the new area of
tightness in your neck to release
it. Carefully turn the face forward,
undrape your arm, rub your neck,
and gently roll your shoulders.
Repeat on the other side.

strength stretch

100 elongating kneeling cat

feel it here

13 Kneeling cat Come onto your
hands and knees. Reach one
foot forward into a lunge position,

hands on the floor either side of the front

leg. Make sure the toes of the front foot are

flat on the floor. Tuck the pelvis under and lean

toward the back leg. Inhale, round the back,

and look at the navel.

14 Open your mouth, exhale from the
back of the throat, lengthen your
low back, then start arching your
back and lifting your chest. Imagine you are
looking under a table. Repeat, inhaling and
rounding, and exhaling and arching. Repeat
on the other side.

toes stay down

strength stretch

balancing kneeling side stretch 101

15 Kneeling side stretch 16 Tuck your pelvis under and reach
Starting on your hands your top arm up and over toward
and knees, take one leg the bent leg. Rest your lower

diagonally in front, knee bent, sole forearm on the thigh of the bent leg. Reach

of the foot on the floor. Turn both legs up and out through the third finger of the

out slightly, lower the head, and take top arm. Lift the groin muscles toward the

the arms in front of you, touching head. Stay for 3 breath cycles, then repeat

your middle fingers together. Then roll on the other side.

up through the spine and fan your

arms open sideways.

feel it here

feel it here feel it
here

strength stretch

102 centering fish stretch

17 Fish stretch Lie on your
back, knees bent, soles
of the feet on the floor.
Place your palms on the floor by
your hips. Exhale, then gently
press the low back forward and
arch your back slightly.

arch the lower back

18 Roll your shoulder blades back and
down, then press down on your forearms
and arch your back more to come up
onto the top of your head. Put as little pressure on
the head as possible. Stay for 1 long breath cycle.
Relax, then repeat.

minimal pressure
on the head

strength stretch

powering thigh lunge 103

19 Thigh lunge Go onto your hands
and knees. Lengthen your back so it
is parallel to the floor, like a table top.
Reach one foot forward into a lunge position
and take your hands to the floor either side of
the foot.

feel it here

20 Tuck the toes of the back foot
under, lengthen the leg back
behind you, and straighten the

back knee. Lift the groin muscles toward the

head and, balancing, place one hand and then

the other on the front thigh. Press the hands

down on the thigh and lift the chest. Stay for

2 breath cycles. Exhale and release, then

repeat on the other side.

firm the hips

stand on the toes

strength stretch

104 coordinating pigeon arabesque

21 Pigeon arabesque Sit
with one leg bent back
and the other bent forward.
Your legs should make the letter “Z”
with your back knee touching the front
foot. Place your hands on the floor in
front of you. Straighten the back leg
behind you, with the knee pointing
toward the floor. Lift your groin
muscles toward your head.

tuck the
tail under

balance on the thigh

22 Hold your position and reach the arm
on the same side as the back leg out in
front of you. Reach the arm on the bent

leg side out to the side. Stretch up through the head.

Stay for 2 breath cycles. Switch legs and repeat.

strength stretch

energizing the split 105

23 The split Switch
legs and resume the
“Z” sit, then lengthen
the back leg behind you. Lift your
groin muscles toward your head
and pull your navel to your spine.
Lean on your hands.

use the hands if necessary

24 Switch legs, resume the “Z” sit,
lengthen the back leg behind you,
and renew your form. Find your

balance, reach your hands behind you, clasp them,

and try to straighten your elbows. If you prefer, you

can stay with hands at your sides for balance. Stay

for 2 breath cycles, then release. Come onto your

back and thump your thighs.

tighten the abs

feel it here feel it here

strength stretch

strength stretch

15 minute summary

strength stretch at a glance

12 3

▲ Limbering Butterfly stretch, ▲ Limbering Butterfly stretch, page 94 ▲ Opening Upper side bend, page 95
page 94
15
13

▲ Elongating ▲ Balancing Kneeling side stretch,
Kneeling page 101

14cat,

page 100

▲ Elongating Kneeling cat, page 100

456

▲ Opening Upper side bend, page 95 ▲ Lengthening Flat back squat, page 96 ▲ Lengthening Flat back squat, page 96

16 17

▲ Centering 18
Fish stretch,
page 102

▲ Balancing Kneeling side stretch, ▲ Centering Fish stretch, page 102
page 101

78 9

▲ Stimulating Wide squat twist, ▲ Stimulating Wide squat twist, page 97 ▲ Sustaining Deep squat, page 98
page 97
20 21
19

▲ Powering Thigh lunge, page 103 ▲ Coordinating
Pigeon
arabesque,
page 104

▲ Powering Thigh lunge, page 103

10 11

▲ Articulating 12
Neck stretch,
page 99

▲ Sustaining Deep squat, page 98 ▲ Articulating Neck stretch, page 99

23

22 ▲ Energizing 24
The split,
page 105

▲ Coordinating Pigeon arabesque, ▲ Energizing The split, page 105
page 104

112 strength stretch FAQs

Honesty and attention to detail are what make all the difference

when it comes to bringing true strength to your stretch. Physical

development takes time, so be patient. Here are some common

questions and answers to help you in your quest to find your true

physical potential.

I get dizzy during the Flat back squat. Is there
anything I can do to prevent the dizziness?

Dizziness is common when people first start doing upside-down exercises.
The inner ear may not be used to inverting the head, and this is why you may
feel some dizziness. But it’s healthy to move the head in different orientations
in an active movement for a limited time. The eyes usually control most of our
balance. Simply keeping your eyes open, and going slowly will help your body
to accommodate to the position.

What if my hips don’t go down very far in
the Wide squat twist and the Deep squat?

Just go down as far as you feel you can support the position. You’ll still get
a great groin stretch. Another option would be to hold onto a chair or other
piece of furniture to steady yourself. Then you might find that you are able
to bend more deeply into the squats. Consistent practice definitely makes
for improvement in this stretch.

My head doesn’t bend well to the side for the
Neck stretch. Should I pull harder?

First of all, never pull on the head; let gravity and the simple weight of the arm
do the work. Over time it will open up. This is an exercise that truly requires
precision and care in its execution. It gives a fabulous stretch of the different
muscles of the neck. To access all those muscles, be sure to keep the head
bent to the side, however slightly, as you turn your face.

113

I’m not feeling much stretch in the Kneeling cat.
How can I find the stretch?

A common mistake here is to let the weight of the hip move toward the front
leg. Be sure to keep the hips moving backward, especially as you lift the chest
upward. Another tip is to literally stick your buttocks back and up, trying to
arch the low back as you lift your chest. Yet another tip is to keep your chest
as low as possible to the leg throughout the exercise.

I feel as if I’m not going anywhere in the
Fish stretch. Is there some trick to it?

Some people’s body types mean they are able to arch their low back better
than other people. It’s purely structural. Don’t ever force a position. If you can’t
get the stretch in this area, try propping a firm pillow or ball in between your
shoulder blades. Practice by placing it there, bracing yourself onto your
forearms, and squeezing between the shoulder blades for several breaths.

Is going into The split necessary to consider
myself really flexible?

Not really. As with the Fish stretch, body type often determines how naturally
flexible you are. The main goal is a comfortable, pain-free body. Sometimes
flexibility is undesirable, especially if a person’s level of strength is too low to
sustain the increased range of motion. A lithe body is preferable to a loose,
disorganized body. That’s why it’s so important to emphasize the strength
aspect as you develop your stretch.

How can there be both stretch and strength
in one exercise?

Strength is found in stretches by tensing the muscles in noncollapsed
positions. Inversions and bending the spine over closed legs use your body
weight as resistance to aid strengthening. Different bodily orientations, and
moving hard-to-reach areas such as the rib cage create comprehensive
strength. Strengthening many small parts leads to greater strength overall.

15 minute

moving on

Life propels us into forward
motion and change
Incorporate stretching for
a healthy life

116 modify as needed

It’s not a failing to change an exercise to suit your needs, whether it’s
because of pain, age, or stiffness. There’s a back door to every stretch.
Nor is it cheating to use props and modifications. It’s just plain wise.

The body can move in multiple directions with a If an exercise doesn’t feel right, there’s always a
great deal of ease, yet people are often deterred way to make it more accessible. Some people have
from doing stretching exercises because they worry trouble sitting on the floor because they have tight
about feeling discouraged. We would all love to hamstrings, glutes, or tightness in the low back, or
look like the models featured in this book, but use a combination of one or more of these. Sitting on a
them to help you see the stretching exercises foot stool, ottoman, towel, or bolster can give just
clearly, not to compare yourself with them. the lift needed to make the stretch possible.

Some of the stretches may feel a little strange or Knees should never hurt during stretching. If they
unusual, especially if you are new to exercise. Part feel painful, support them on pillows or bolsters to
of the reason we stretch in unusual positions is to take the pressure off. Another tip for this pose is to
identify our weak links, so pay attention and focus move the feet farther away from the groin.
on what feels too tight, too loose, or painful.

Pay special attention to your knees and monitor You can increase or decrease the intensity of a 117
them for signs of pain or discomfort. “No pain, no stretch as it suits you (perhaps your body feels
gain” definitely does not apply to these complex different on different days or at different times
joints. If you need to, prop them up with pillows of day) by pulling or extending more or less.
when you are sitting to take the strain off the Breathing and relaxing help you stretch farther.
ligaments. If they feel tender when you kneel on Alternatively, try modulating the intensity of a
them in weight-bearing positions, support them stretch by elongating in a progression from one
with some form of padding. Straighten them out to ten, and then reducing it. The level of intensity
of a bent-leg position if it’s uncomfortable. If one should never go into the “strain zone” and you
of the knees refuses to straighten, as it might in the should not have extreme pain after you have
Lying hamstring stretch (see p77), use a towel, belt, performed your stretches. Remember: compare
or strap to reach the foot. only yourself to yourself to make the greatest gain.

Help for different stretches. A towel over
the toes acts as a strap for a hamstring
stretch—elastic exercise bands don’t work
as well. A book under the pelvis (right,
above) will help you to sit forward on the
sitbones. A rolled towel placed under the
head straightens the neck and helps you
avoid neck pain (right, center). A towel is
excellent as padding when you are kneeling
(right, below).

118 stretches for everyday life

It’s easy to take your stretches into everyday life. Notice how you move
when you are grooming, dressing, even cooking and cleaning, and turn
each movement into a stretch. And think “office” as well as “home” to
get the most out of your stretch regime.

Look at the ways your body moves in everyday back as she holds or reaches down to a toddler.
life. Notice how different movements feel, such as Older adults notice they can’t bend to the floor or
brushing your hair or pulling on a sweater or pants. reach up into cupboards as easily as in times past.
Does the task feel comfortable? Do you have the
same range of motion from one side to another? Your adaptable body
How does it feel to bend over to reach to a pet?
Let your answers to these questions guide you Life’s distractions, such as being preoccupied with
to set yourself goals that will make an action a a demanding job, with a new baby, or with having
little easier or smoother. to juggle a long commute with household duties
can sideline us from regular physical activity. Then
Gradual changes suddenly we notice a change and start to worry
that our bodies are not as mobile as they once were.
Changes to the way we move happen gradually
over time. Diminishing range of motion creeps up The good news is that your body is adaptable.
on people of every age. A student notices writing It changes to accept what the environment is telling
arm and shoulders tightening during a long exam. it to do. If you inadvertently restrict its motions—for
A young mother notices a tight chest or sore low instance, by sitting for long periods—it adapts to the
smaller, less frequent motions. Conversely, it can
re-adapt. That’s why it’s important to find ways in
everyday life to get an extra little bit of stretch. Small
changes can keep your body healthy over time.

Brushing your hair is a great way to stretch the shoulders In a crowded schedule
and chest. Try switching the brush to your nondominant
hand to balance each side of the body. It’s commendable to devote an hour or two a day
to getting exercise, but not everyone can do that.
Our 15-minute programs make it possible to get
exercise, even with the most crowded schedule.
Yet neither should you overlook the power of taking
25 seconds—four breath cycles—to feel the stretch
in an everyday position or movement. This will
add to your overall physical wellbeing. Using this
strategy during those overwhelming times of life,
when every second appears to be accountable,
will pay off handsomely.

everyday stretches UIBU 119
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Take a twist break at the office. Cross one leg over the
other and turn in the direction of the crossed leg, just
as in our Seated cross-leg twist (see p28).

120 relaxation techniques

Relaxation takes discipline in a busy world. Chores, obligations, and
crises sap energy reserves and present road blocks to emotional
balance. Try these scheduled and unscheduled calming techniques
to make relaxation a priority in your life.

Relaxation is great for renewing the body, mind, Sleep and rest
and spirit. During every waking hour we expend
our physical and mental energy, so we need It’s important for us all to renew our resources with
to replenish it. Take a cue from professional athletes nightly sleep and timely rest. Developing a healthy
who aim for peak fitness. They know that the key nightly ritual is essential in establishing an optimal
to achieving optimal functioning lies in alternating renewal plan. Make your bedroom a sanctuary by
periods of stress with times of relief and rest. creating a soothing, quiet place with your favorite

We all need a certain amount of stress in our lives Use the contract–release method to lessen the tensions
to challenge and motivate us. But we also need to in your body. One by one, tighten and release each body
shake off any fatigue on a regular basis to avoid part. End by tensing your whole body (inset, below), then
chronic weariness. let go and breathe deeply (main picture, below).

121

tips for EFBMJOH XJUI EBJMZ
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t To cope with life’s ups and downs

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SFGSFTINFOU BOE SFTUPSBUJPO

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PG TUSFTT

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feel the rib cage expand.
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122 strategies for healthy living

We all strive to achieve a good quality of life, whether we’re just starting
out or have reached retirement. Work, play, good nutrition, and the
ability to relish the joys and cope with the disappointments of life are all
a part of the equation that will bring us health and contentment.

Wouldn’t you rather live in a high-functioning, adding quality to your life
optimal way than a low-functioning one? Physically,
we need energy to meet the demands of the day. t Be proactive in balancing healthy
We want to move around and lift and bend without
pain or limitation, which is where the stretching nutrition, activity, and rest.
programs in this book come into play. Mentally,
we want to be alert and keep our homes and t Select fresh seasonal foods. Divide your
jobs running well. Emotionally, it is preferable
to be stable, acting instead of reacting, in our plate in two. Fill one half of it with fruits or
family and professional encounters. vegetables. Then split the other half
between a protein and a serving of starch.
Balance and positivity
t Balance work with play. Find a hobby
There are many things in life that we cannot control,
so focus on those you can. A good starting point and your funny bone. Cherish family and
is a healthy, well-balanced diet. Eat five servings friends. Get outdoors. Take time to rest
of fruits and vegetables and about three 3-ounce and recharge.
servings of protein (meat, fish, dairy, eggs, grains,
legumes, nuts) per day. Also limit your intake of t Protect and nurture a positive outlook.
starches (potatoes and bread) and fats (butter and
oils). Doctors recommend that we eat six small See how it helps you deal with life’s
meals a day. This ignites the metabolism, provides challenges and “failed experiments.”
brain food, and promotes a steady emotional state.
of discouragement and changing circumstances,
Another key is to balance your activities Aggressively preserve your positive outlook; seek
between work and play. Work may be essential for out positive people. And acknowledge the big
a living but don’t make it your life. Take up a hobby. picture of life, with its cycle of peaks and valleys.
Walk outdoors; breathe deeply. Even developing
a sense of humor adds play into the day. Nurture The perfect hobby presents a challenge and gives an
your rest and sleep habits (see p120). Relaxation opportunity for mastery outside your regular routine.
techniques, meditation, and good, sound sleep are Taking your stretching to another level, perhaps by joining
building blocks that add to the foundation of health. a yoga class, will challenge you to go farther and find your
inner grace and balance. You might be surprised by what
Finally, never forget that you choose your you achieve when you “go for it.”
attitude. A positive attitude rises to the challenge

123

124 useful resources

Taking a proactive stance toward your health care will pay off royally.
A comprehensive program of health care entails first getting your own
team of health-care practitioners together, as well as organizing your
own health-care strategy for healthy living.

Stretching comes under several Pilates Ashtanga Yoga Institute
categories and can be integrated kpjayi.org
into other programs such as Pilates Method Alliance Ashtanga Yoga is an ancient
fitness, Pilates, physiotherapy, pilatesmethodalliance.org system of yoga that was taught
yoga, and dance. Here are some The Pilates Method Alliance by Vamana Rishi in the Yoga
resources to get you started. (PMA) is the international not-for- Korunta. This text was imparted
profit professional association for to Sri T. Krishnamacharya in
Fitness the Pilates method. The PMA’s the early 1900s by his guru
mission is to protect the public Rama Mohan Brahmachari,
American Council on Exercise by establishing certification and and was later passed down
AceFitness.org continuing education standards to Pattabhi Jois.
The American Council on for Pilates professionals.
Exercise® is a nonprofit Anusara Yoga
organization committed to Yoga anusara.com.
enriching quality of life through Anusara (a-nu-sar-a), means
safe and effective exercise and Iyengar Yoga Association “flowing with grace,” “going with
physical activity. As America’s iyengar-yoga.com the flow,” “following your heart.”
Authority on Fitness, ACE The Iyengar method of yoga is Founded by John Friend in 1997,
protects the public by setting initially learned through the in- Anusara Yoga is a powerful hatha
certification and continuing depth study of asanas (posture) yoga system that unifies a Tantric
education standards for fitness and pranayama (breath control). philosophy of Intrinsic Goodness
professionals. Mr. Iyengar has systematized with Universal Principles of
over 200 classical yoga asanas Alignment™.
American College of Sports and 14 different types of
Medicine pranayamas. These have been Physical therapy
acsm.org structured and categorized so as
ACSM is devoted to public to allow a beginner to progress apta.org
awareness and education about surely and safely from basic The American Physical Therapy
the benefits of physical activity postures to the most advanced Association (APTA) is a national
for people of all ages, from all as they gain flexibility, strength, professional organization
occupations. and sensitivity in mind, body, representing more than 72,000
and spirit. members. Its goal is to foster

advancements in physical shoulders, arms, and hands that had or will have surgeries related 125
therapy practice, research, and have accompanied our increased to breast cancer treatment.
education. Look for its “Find a use of computers.
PT” section to help you find a PT Other publications by
in your area. Pilates Therapeutics® The Pelvic Suzanne Martin
Core: More Exercise for a Pain-
Nutrition Free Life (2002) Stretching
This DVD focuses on 24 (Dorling Kindersley 2005)
nutridiary.com balancing exercises to help low A best-seller, Stretching is a
This free online food and exercise back and pelvic pain, knee comprehensive guidebook.
diary will help you analyze and problems, and post-pregnancy Starting with a full-body catalog
chart your diet and activity level restoration. of stretches, Stretching helps
so that you can attain your diet beginners as well as advanced
goals. Whether you want to Pilates Therapeutics® The stretchers to find the appropriate
maintain, lose, or gain weight, Scoliosis Management Series routine for individual needs.
having a goal and keeping track Scoliosis Series Part 1: Sections include a 3-week
is a great motivator to stick Management & Improvement postural program, how to begin
with a healthy eating and featuring Wall Springs (2006) stretching, stretches for everyday
exercise program. Part 1 is designed to help activities and sports, as well as
persons who have scoliosis, or therapeutic stretches for arms,
drclydewilson.com abnormal curvature of the spine. and the low back.
Dr. Clyde Wilson is a former
Stanford University instructor and Scoliosis Series Part 2: Don’t miss out on the award-
runs the Sports Medicine Breathing Exercises as Part of winning Stretching Card Deck
Institute in Palo Alto, California. Scoliosis Management (2007) created from the original 2005
He is an expert in human Part 2 continues the concepts for edition.
performance, and his website managing scoliosis from Part 1,
offers free downloads on optimal but focuses on breathing for 15 Minute Better Back Workout
nutrition for general health as well long-term management. (Dorling Kindersley 2008)
as athletic nutrition. Better Back has four 15-minute
Other DVDs by Suzanne workouts based on the Pilates
Exercise for postural Martin Method. Each section has 12
problems exercises that are explained in
Pilates Therapeutics® A Step- detail with photography and text
The following useful DVDs are Wise Approach to Post-Natal as well as demonstrated on an
published by Suzanne Martin’s Restoration (2007) included DVD. Each section
company Pilates Therapeutics This DVD is designed to be of consists of a warm-up, and
LLC (pilatestherapeutics.com). use to any woman who has given specific abdominal and back
birth in the last 18 months or will exercises.
Pilates Therapeutics® The Upper give birth.
Core: Exercises for a Pain-Free To contact Suzanne Martin
Life (2002) Pilates Therapeutics® Breast totalbodydevelopment.com
This DVD was developed to Cancer Survivor’s Guide to
respond to the prevalence of Physical Restoration (2007)
repetitive stress injuries of the This DVD is for women who have

126 index

A circling motions 20 hamstrings
cobbler stretch 68–9, 72 flexibility 68
advancing frogs 78, 89 cobra, modified 32, 41 lying hamstring stretch 77, 89
alligator/cat 30, 41 connections, muscles 12–13
angel flight stretch 81, 89 connective tissue 10 hand pull 22, 40
arabesque, pigeon 104 contract-relax technique 120, hanging stretch 56, 65
arms head
121
arm fans 31 coordination 10, 12 neck exercises 112
elbow circles 23 posture 14
hand pull 22, 40 strength stretches 92–3 “X” model 12, 13
“X” model 12, 13 cross-leg twist, seated 28 hips, flexibility 15
hurdler lat stretch 50
B D
I
baby rocks 49 deep squat 98, 112
baby rolls 71 diaphragm 40 imagery cues 16–17
back inner unit 12, 13
breathing exercises 121
breath and ripple stretch 11 diet 122 J
flexibility 15 dizziness 112
grounding 92 joints
low-back curve 17 E loosening and circling motions
stretching 11 20
balance 12 elbow circles 23 posture 44
balance point stretch 51 elongations 46, 64 reciprocal stretching 10
posture stretch 44 equipment see props
biomechanics 12 everyday life, stretches in K
breath and ripple effect,
stretching spine 11 118–19 kneeling positions 45, 65
breathing kneeling cat 100, 113
breathing into tight body areas F kneeling side stretch 101

20 fascia, stretching 10, 11 knees
relaxation techniques 121 figure 4 stretch 76 discomfort 116, 117
rib breath 24, 40 fish stretch 102, 113 flexibility 68
brushing hair 118 flat back squat 96, 112 knee pumps 70, 88
butterfly stretch 94 flexibility 14–15, 66–89
fouetté stretch 75, 89 L
C frogs, advancing 78, 89
front body opener 53, 65 lat stretch, hurdler 50
“C” stretch 48, 64 lateral system 12, 13
cat G legs

alligator/cat 30, 41 gravity, effects on posture 14, 44 flexibility 68
kneeling cat 100, 113 grounding 92 fouetté stretch 75, 89
seated cat 27 grounding 92
changing exercises 116–17 H knee pumps 70, 88
lying hamstring stretch 77, 89
hair, brushing 118

the split 105, 113 Q standing posture 14 127
thigh lunge 103 stiffness 14
thigh sweep 74, 88 quad stretch 73, 88 straddle 79
using props 117 “strain zone” 117
“X” model 12, 13 R strength stretch 90–113
lift and bow 26, 41 stress 120–21
loosening motions 20 re-coordination stretches 10 swimming-pool water, imagery
lunges reciprocal stretching 10 cues 16
lunge opener 54 reflex, “righting” 20 symmetry 12
pull-the-thread lunge 80 relaxation 120–21
thigh lunge 103 rest 121 T
lying hamstring stretch 77, rib breath 24, 40
89 “righting” reflex 20 thigh lunge 103
rocks, baby 49 thigh sweep 74, 88
M rolls, baby 71 top-to-toe stretch 57
round back squat 55 torso 11
metabolism 122 twists
modified cobra 32, 41 S
modifying exercises 116–17 office stretches 119
moving stretches 10 sciatic nerves 68, 88 seated cross-leg twist 28
muscles seated cat 27 wide squat twist 97, 112
seated cross-leg twist 28
connections 12–13 shoulders U
contract-relax technique 120,
shoulder ovals 33, 41 upper side bend 95
121 shoulder wedge 29 upside-down exercises, dizziness
inner unit 12, 13 side reach 25, 40 112
reciprocal stretching 10 side stretch, kneeling 101
sidelying waist stretch 52, 65 W
N sitting positions
office stretches 119 waist stretch, sidelying 52, 65
neck stretch 99, 112 physical boundaries 20–21 wake up the stretch 18–41
“neck diaphragm” 92 posture 14 water, imagery cues 16
props 116, 117 work
O sleep 121, 122
smile lines, imagery cues 16 office stretches 119
office stretches 119 spine work-life balance 122
breath and ripple stretch 11 “W’s” 47, 64
P flexibility 15
grounding 92 X
pain 116, 117 low-back curve 17
“pelvic diaphragm” 92 stretching 11 “X” model 12, 13
pigeon arabesque 104 the split 105, 113
posture 14, 42–65 squatting 45
precision 12 deep squat 98, 112
props flat back squat 96, 112
round back squat 55
flexibility exercises 68 wide squat twist 97, 112
protecting knees 116, 117 stabilizing body 20
sitting positions 116, 117
strength stretches 92
pull-the-thread lunge 80

128 acknowledgments

Author’s Acknowledgments Publisher’s Acknowledgments

So many thanks to all my teachers, mentors, Dorling Kindersley thanks photographer Ruth
clients, and students who challenged me to break Jenkinson and her assistant Carly Churchill; Viv
a movement down into its essence so that I can Riley at Touch Studios; the models Sam Magee
now pass it on to you. Thanks to my scoliosis and and Tara Lee; Rachel Jones for the hair and makeup;
injuries that forced me to find ways to help myself sweatyBetty for the loan of exercise clothing;
and then to help others. Thanks to DK for being Peter Kirkham for proofreading, and Hilary Bird
willing to include many concepts and unusual for the index.
images in this book and to communicate them
around the world. A special thanks to Hilary
Mandleberg, Jenny Latham, Mary-Clare Jerram,
Miranda Fenton, Helen McTeer, Ruth Jenkinson,
and Anne Fisher and Susan Downing for their
patience, and for working so hard to help me
realize my dreams.

about Suzanne Martin

Suzanne is a doctor of physical therapy and a gold- Pilates, dance, and physical therapy. Suzanne is
certified Pilates expert. A former dancer, she is a the lead physical therapist for the Smuin Ballet in
Master trainer certified by the American Council on San Francisco and maintains a private practice,
Exercise. She is published in Dance Magazine, Total Body Development, in Alameda, California.
Dance Studio Life, Dorling Kindersley, and the
Journal of Dance Medicine and Science, among For more information, check her website
others. She is also well known within the world of www.totalbodydevelopment.com