By Colleen Craig, Certified Pilates Trainer.

This is an excerpt from Colleen's book Pilates on the Ball.

The benefits of stretching are as great for the ordinary person as they are for the athlete. Muscles shorten over time with activities as gentle as sitting or as vigorous as speed skating. It is crucial to elongate shortened muscles back to their best resting position, as tight muscles influence the movement of the lower back and pelvis and can cause pain, especially if tightness is asymmetrical. Moreover, muscle shortening affects the joints and ligaments around the muscle. This can eventually lead to recurring injuries, poor posture, and pain. What we are aiming for when we stretch is muscular balance and length in all the muscle groups. In addition, regular stretching will promote circulation increase range of motion, and make the body feel more relaxed.

If athletes do not stretch faithfully prior to athletci performance, they will never achieve their full potential in sports. Muscles have the most power when the individual muscle fibers are at their longest length during contraction. Many athletes have too much strength that is not balanced by enough or appropriate stretches. Strength and muscle mass are usually concurrent with tightness. Athletes can be very set in their ways when it comes to stretching. Often the strongest hockey players or weightlifters I have worked with have the tightest bodies and are less powerfully agile than their teammates who have taken dance or stretching classes. Without the proper stretching program in place athletes are very vulnerable to injury and may suffer chronically with pain to the knees, hips, and back.

Not Just for Athletes

Even if we are not athletes, stretching must become second nature. Like a cat that constantly stretches its limbs and flexes its spine, we must stretch to ease the backbone, relax our muscles, and prevent problems as we age. Joseph Pilates was said to have studied the movements of animals; he knew that symmetry and lengthening of mucscles was as important in body maintenance as developing pure strength. One of the wonderful aspects of his method is how so many of the exercises have stretching and strengthening components integrated into the same exercise.

When it comes to a tool for stretching, the ball has no equal. Ball stretches are full and luxurious. Using the tug of gravity to maximum benefit, the sleek sphere of the ball opens the body, helps you focus on the part of the body you are stretching, and allows you to get in touch with where you are holding strain. In addition, the air filled quality of the ball safely supports and relaxes the body so that the muscles involved can release and elongate rather than tense up involuntarily while trying to hold the body upright.

Watch Out!

When you stretch, keep these details in mind:

• Do not force the stretch
• Never bounce into the stretch or jerk out of it.
• Try to keep tension out of other parts of the body.
• Be aware of your alignment during the stretch.
• There is no competition. Adjust each stretch to suit your body. Understretching is better than overstretching.

Ball stretches are not about how far you can go. Nor are they about forcing the body to recapture a position you so easily gained i youth. Ball stretches are solitary, pleasurable, and relaxing, and totally adjustable to the individual. Stretching is also a great stress buster: it relaxes your mind as it tunes your body's structural and muscular imbalances.

Designed for this exciting new workout, the TRIADBALL™ can be used in place of costly Pilates studio equipment to bring you the benefits of a costly Pilates studio workout right into your home at a fraction of the cost. The texture, size and material of the ball are truly unique-and the ball can be customized to support your individual comfort level and ability.

The inflation tube makes set up a snap, at home or on the road. The dynamic nature of the TRIADBALL™ intensifies and deepens your Pilates abs exercises to help you build more core strength.

Pilates Workout with the TRIADBALL™, Level I

Pilates Master Teachers Michael Fritzke and Ton Voogt lead you through a complete set of low-impact Pilates exercises with the TRIADBALL™ designed to improve muscle tone, build core strength and increase flexibility.

Get the benefits of a costly Pilates studio equipment workout anywhere, anytime with this unique workout. Michael and Ton ease your way into versatile, controlled movements that focus on correct breathing, proper body alignment and good posture.

Ideal for beginners and anyone who wants to bring a fresh challenge to their traditional Pilates routine.

Pilates Workout with the TRIADBALL™, Level II

Level II picks up the pace with 10 exciting new exercises and 15 variations . Let Michael and Ton lead you through an exhilarating workout that will challenge your mind, body and spirit with a full-range of controlled, versatile movements. Get the benefits of a costly Pilates Studio workout anywhere, anytime. Improve core strength, muscle tone, balance and technique.

Created by Cheryl Soleway, PT, this provides step-by-step instructions to release tension in muscular and fascial tissue in the pelvic, hip, lower back, middle back, neck, chest and shoulder areas. The DVD guides beginners and intermediate home-users through a 45-minute program. The 80-page manual provides the complete back and body routine for individualized programs.

FitBALL Body Therapy Balls offer optimum support and comfort while providing steady counter-pressure. Three balls of decreasing size are offered for increasing challenge. Needle pump required to inflate/adjust. Poly bag packaging.

Ball Sizes

• 7" Beginner Body Therapy Ball
• 6" Intermediate Body Therapy Ball
• 5" Advanced Body Therapy Ball

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