The Impact of Pilates Exercises on the Postural Alignment of Healthy Adults

Abstract

Introduction: Exercises of Pilates method have been widely used to improve postural alignment. There is strong evidence favoring their use in improving flexibility and balance, as well as some evidence of improvement in muscle strength. However, the benefits related to posture are not well established. Objective: To investigate in healthy adults, the impact of the Pilates method in the postural alignment through some angles in the sagittal plane and the occurrence of pain before and after an exercise session, and after the completion of a 16-session program. Methods: This is a quasi-experimental study of pre and post-intervention type. Healthy adults (n = 37) interested in starting Pilates were evaluated for acute effects on posture after a Pilates session (n = 37) and after a 16-session program, for a period of 10 weeks (n = 13). Using the postural assessment software (SAPO), six angles were analyzed: head horizontal alignment (HHA), pelvis horizontal alignment (PHA), hip angle (HA), vertical alignment of the body (VAB), thoracic kyphosis (TK), and lumbar lordosis (LL). The occurrence of pain was investigated to control adverse effects. Results: Statistically significant (p<0.05) differences found after one session include increased HHA (left view), decreased VAB (left view) and TK (both side views). After 16 sessions, we observed an increase of HHA, and a decrease of TK, LL (both side views) and HA (right view). All the differences point to an improvement of postural alignment. A significant reduction of prevalence of pain was verified after the first session (40.5% vs. 13.5%; p=0.004) and after the full program (30.8% vs. 15.3%; p=0.02). Conclusions: Our results suggest that the Pilates method has a positive impact on postural alignment in healthy adults, besides being a safe exercise.

Pilates Effects on Spinal Column Postural Status: A Systematic Review

“…Kloubec et al (2010). In eight papers the samples of participants were divided into an experimental group and a control group, while in one paper the participants were divided into two experimental groups (Kim et al, 2016), and in yet another there was only one experimental group (Krawczky et al, 2016).…”

“…In terms of the number of participants, the smallest number of participants were found in the work of Emery et al (2010) while the largest number of participants (n=50) were included in the work of Kloubec et al (2010). In eight papers the samples of participants were divided into an experimental group and a control group, while in one paper the participants were divided into two experimental groups (Kim et al, 2016), and in yet another there was only one experimental group (Krawczky et al, 2016). M -male participant; F -female participant; 1Е -first experimental group; 2Е -second experimental group; 1К -control group; sig.↑ -statistically significant increase in the results; sig.…”

“…In three of the ten studies, the sample of participants consisted of individuals of both genders (Emery et al, 2010;Kloubec et al, 2010;Krawczky et al, 2016) while in the remaining papers the samples of participants were made up of women. The youngest population (average age = 15) included in a study was found in the work done by (Kim et al, 2016), while the oldest (60-75) was found in the work of Navega et al (2016).…”

“…The exercises which were implemented had as a goal to increase flexibility and strength of the muscles. The duration of the exercise program lasted from at least 8 weeks in the studies (Rezei et al, 2014;Krawczky et al, 2016, Navega et al, 2016 up to 36 weeks in the work of De Araújo et al (2012). In most of the studies the exercise programs lasted from 8 to 12 weeks.…”

Pilates for Pregnant Women: A Healthy Alternative

“…The Pilates method is one of the techniques extensively used by physical therapists, since it provides physical conditioning, as well as body control and awareness. In addition, it does not impose undue stress on the human body [8,10,11]. Good guidance enables pregnant women to maintain an adequate posture and reduce compensations in the lower back.…”