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Contrology, created by Jospeh Pilates 
"Contrology is complete coordination of body, mind and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper reprtition of its exercises you gradually and progressively aquire that natural rhythm and coordination associated with all your subconscious activities"
There are 34 original Pilates exercises, each to be performed mat based 
Fundamentals of Pilates 
To enhance stability we firstly must choose the right muscles to strengthen, then we must train them in the correct way.
Shoulder Girdle Stability 
In the same way the core muscles stabalise the spine, the scapulae also has stabilising muslces. These are the Trapezius and Serratus Anterior.
Lumbar Stability 
Starting each exercise in neutral position is ideal. Find neutral by tilting your pelvis forward and back, increasing lumber curve and then flattening the curve out. Find the position in the middle. 
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