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PILATES APPLIED TO FAULTY POSTURE
A BASI Pilates program designed to help correct a teenagers hyperlordosis-kyphosis
Anne PERRET
Date: May 2013
Course taken in 2012 in Paris (France)
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ABSTRACT
My son Hadrien is a 15 year old boy who has always had a slight lower back
hyperlordosis and, lately, has developed a kyphosis in his upper back.
Before things worsen and cause any damage to his spine, I want to help Hadrien work
out in a way that focuses on re-aligning his spine, strengthening his core as well as his
weak muscles, and stretching the tight ones.
This research paper presents a BASI Pilates strengthening, stretching and
lengthening reconditioning program that aims at correcting my sons postural
deviations, protecting his spine and boosting his self-esteem!
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TABLE OF CONTENTS:
Page 4 Anatomical Description
Page 5 Introduction
Page 6 Case Study
Page 9 Conditioning Program
Page 16 Conclusion
Page 17 Bibliography
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ANATOMICAL DESCRIPTION
The spine, or vertebral column, or backbone:
The natural curves of the spine act as shock absorbers for the body. Poor alignment
(hyperlordosis and kyphosis, which refer to increased curves of the lumbar and
thoracic spine, are examples of poor alignment) compromises this action.
In order to maintain its natural curves, good alignment and stability, the spine needs to
be supported by a good and balanced musculature, especially the core. Abdominals
will support and protect the lower spine, while mid and upper back extensors will
support and protect the upper spine.
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INTRODUCTION
Postural deviations may cause stress in the bones and joints and, therefore, pain.
Hadrien is still very young and should be able to correct his faulty alignment rather
easily through a safe reconditioning program.
This paper will describe the nature of Hadriensfaulty posture, the muscles he should
work on to correct it, and the program I suggest he follow to achieve this goal. This
program, which uses exercises from the Basi Pilates repertoire, focuses on
strengthening his weak muscles and stretching his tight muscles, without neglecting
the others.
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CASE STUDY
The nature of Hadriens faulty posture:
Hadrien is a 15 year old boy with a structural but receding hyperlordosisand a
kyphosisthat has appeared rather recently. To me, the latter is due to a sudden
growth spurt that he has found difficult to manage, a lack of appropriate fitness
program and teenage flabbiness!Luckily, he has no scoliosis.
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A lumbar hyperlordosisis an increased lower back inward curve that is commonly
accompanied by an anterior tilt of the pelvis. It is frequently associated with weak
abdominals, tight hip flexors and tight lower back extensors.
A kyphosis(or round back) is an increased thoracic curve of the spine. It is usually
associated with weak upper- and mid-back extensors, abducted scapulae, and, in
some cases, tight anterior shoulder muscles. Too much thoracic kyphosis may result
in an aggravation of the hyperlordosis, as the lumbar spine compensates for the
excessive curve in the upper back.
Hyperlordosis and kyphosis mean poor alignment of the spine and may result in stress
on the vertebrae and on the spinal cord, and on other bones, joints, ligaments,
muscles, thus creating pain. They may also be responsible for poor functioning of the
inner organs, such as the lungs.
This conditioning program will focus on restoring proper alignment in Hadriens spine
through the development of his core strength and overall flexibility. His muscular
imbalances (between agonist and antagonist muscles) need to be corrected too,
therefore he will have to be taught how to strengthen and stretch the appropriate
muscles.
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How to correct Hadriens faulty posture:
Generally speaking, the keys to correct alignment are (keeping in mind the balance
between agonist and antagonist muscles):
strong abdominal muscles (especially the TA) - strong back muscles (especially the
multifidus) - good flexibility.
Correction of a lumbar hyperlordosis will involve:
- strengtheningthe abdominal muscles (especially the transversus abdominis
and the obliques),
- stretchingthe hip flexors (iliopsoas, rectus femoris, tensor fasciae latae)
and the lower back extensors (lower erector spinae).
Correction of a kyphosis will involve:
- strengtheningthe thoracic extensors (erector spinae, latissimus dorsi and deep
extensors (interspinalis and multifidi)), and the scapulae adductors (rhomboids,
trapezius).
- stretching the anterior shoulder muscles (pectoralis major), as Hadriens are a
little tight.
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CONDITIONING PROGRAM
The objective of this conditioning program is to restore proper alignment in Hadriens
spine, thus improving his posture and overall well-being. It will therefore focus on
teaching Hadrien how to:
1- Take in the Pilates principles (awareness, breath, balance, concentration,
center, control, efficiency, flow, harmony and precision) in order to recruit his
muscles correctly.
2- Develop his core strength (it is the basis of it all).
3- Build the appropriate muscle strength and stretch the tight muscles, based on
the above mentioned facts (see Correction of a hyperlordosisand Correction
of a kyphosis).
4- Improve his flexibility.
5- Keep motivated! Changing exercises every 5 sessions will offer him the variety
he needs at his age.
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Sessions 1 to 5
Equipment Exercises Purpose / desired effects
Mat (warm up) Roll down A tool for assessment
Pelvic curl Spinal articulation - hamstring strength - (2)
Spine twist supine Spinal rotation - (1)
Chest lift (1) - pelvic stability
Chest lift with rotation (1) - pelvic stability
Leg lifts/changes Pelvic lumbar stabilization
Reformer Foot work Hip & knee extensor strength -
pelvic lumbar stabilization
Step barrel Chest lift (6) - (1)
The reach (1) - shoulder stretch
Spine twist supine (1) - spinal rotationReformer Frog Hip adductor strength - trunk stabilization
Circles Hip adductor and extensor strength
Openings Hip adductor strength and stretch
Reformer Standing lunge (2) - hamstring stretch
Reformer Arms supine series Shoulder extensor & adductor strength -
scapulae stabilization - elbow ext. strength
Wunda chair Shrugs Scapulae depressor strength - (6)
Wunda chair Hamstring curl Knee flexor strength - trunk stabilization
Leg press standing Hip extensor strength - trunk stabilization
Wunda chair Side stretch (1) - Abd. obliques stretch
Wunda chair Swan basic (4) - Scapulae stabilization - abd. control
Mat Back extension (4) - abdominal control
Rest position (3)
Pole Pole series (5) - (6) - scapulae & trunk stabilization -
shoulder stretch
The following captions refer to the desired effects on Hadriensbody, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors
(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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Session 6 to 10
Equipment Exercises Purpose / desired effects
Mat Warm up (see p. 10)
Reformer Foot work Hip & knee extensor strength - alignment
Reformer Hundred prep (1) - trunk stabilization
Cadillac Roll up with roll up bar (1) - (3)
Cadillac Basic leg springs Hip adductor & extensor strength -
pelvic stabilization
Ladder barrel Shoulder stretches 1&2 Shoulder extensor & flexor stretch
Hamstrings Hamstring stretch
Hip flexors (2)
Ped-a-pul Arm work Shoulder extensor & adductor strength -
scapulae stabilization - elbow ext. strength
Mat Gluteals kneeling series Hip extensor & abductor strength -
trunk stabilization
Sitting series Hip adductor strength - trunk stabilization
Mat Side lifts (1) - trunk stabilization
Mat Back extension (4) - abdominal control
Swan prep (4) - shoulder flexor strength
Rest position (3)
Pole Shoulder stretch Shoulder stretch - scapulae stabilization
Overhead stretch (5) - (6) - scapulae & trunk stabilization
The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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Sessions 11 to 15
Equipment Exercises Purpose / desired effects
Mat Warm up (see p. 10)
Cadillac Foot work Hip extensor strength & stretch - knee ext.
strength - foot alignment - pelvic stabilizat.
Cadillac Warm up series (1) - (3) - pelvic lumbar stabilization
Cadillac Basic leg springs Hip adductor & extensor strength -
pelvic stabilization
Mat (on cadillac) Spine stretch (1) - (4) - spinal art. - hamstring stretch
Cadillac Monkey original (3) - hamstring stretch
Pole Pole series (5) - (6) - scapulae & trunk stabilization -
shoulder stretch
Reformer Up stretch 1 (1) - (4) - shoulder & trunk stabilization -
hamstring & shoulder stretch
Scooter(1) - trunk stabilization - hip/knee ext.strength
Reformer Arms supine series Shoulder extensor & adductor strength -
scapulae stabilization - elbow ext. strength
Mat Gluteals side lying series Hip abductor strength - trunk stabilization
Adductor lift Hip adductor strength - trunk stabilization
Mat Side lifts (1) - trunk stabilization
Spine twist (1) - (4) - trunk mobility - pelvic stabilizationMat Back extension (4) - abdominal control
Swimming (4) - shlder flexor/hip extensor/abd. control
Cat stretch (3) - (4) - abdominal control
Ladder barrel Shoulder stretch 2 (6) - shoulder flexor stretch
Hip flexors (2)
The following captions refer to the desired effects on Hadriensbody, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors
(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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Sessions 16 to 20
Equipment Exercises Purpose / desired effects
Mat Warm up (see p. 10)
Leg circles (1) - trunk stabilization - hip disassociation
Cadillac Foot work Hip extensor strength & stretch - knee ext.
strength - foot alignment - pelvic stabilization
Cadillac Roll up with roll up bar (1) - (3)
Roll up top loaded (1) - shoulder stretch
Mat (on cadi) Single leg stretch (1) - trunk stabilization
Criss cross (1) - pelvic stabilization
Hamstring pull 1 (1) - hamstring stretch - (2) - trunk stability
Reformer Hip work Hip adductor & extensor strength -
pelvic lumbar stabilizationMat (on reformer) Spine stretch (1) - (4) - spinal art. - hamstring stretch
Reformer Bottom lift Spinal articulation - hamstring strength - (2)
Reformer Standing lunge (2) - hamstring stretch
Reformer Scooter(1) - trunk stabilization - hip/knee ext.strength
Elephant (1) - (4) - shoulder & trunk stabilization -
hamstring & shoulder stretch
Reformer Arms sitting series Shoulder extensor/biceps/deltoid/(5)/
pectorals/triceps strength - trunk stability
Reformer Single leg skating Hip abductor strength - trunk stabilization
Mat Prone series Hip adduct./extensor & knee flexor strength
Mat Side lifts (1) - trunk stabilization
Spine twist (1) - (4) - trunk mobility - pelvic stabilization
Mat Back extension (4) - abdominal control
Double leg kick (4) - (6) - hip extensor strength
Cat stretch (3) - (4) - abdominal control
Ladder barrel Shoulder stretch 2 (6) - shoulder flexor stretch
Hip flexors (2)
The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors
(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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Sessions 21 to 25
Equipment Exercises Purpose / desired effects
Mat Mat warm up (see p.10)
Leg circles (1) - trunk stabilization - hip disassociation
Cadillac Foot work Hip extensor strength & stretch - knee ext.strength - foot alignment - pelvicstabilization
Cadillac Mini roll-ups (1) - pelvic lumbar stabilization
Mini roll-ups oblique (1) - pelvic stabilization
Breathing with PT bar (1) - spinal articulation
Roll-up bottom loaded (1) - (4)(6)shoulder strength
Cadillac Single leg supine series Hip ext. & adductor strength - trunk stability
Cadillac Monkey original (3) - hamstring stretchTower prep Spinal artic. - (3) - hamstring control/stretch
Ladder barrel Shoulder stretch 2 (6) - shoulder flexor stretch
Hip flexors (2)
Mat (on cadi) Back support All extensors - (6) - trunk stabilization
Front support (1) - scapular & trunk stabilization
Cadillac Kneeling cat stretch (1) - spinal articulation - shoulder stretch
Cadillac Arms standing seriesShoulder & arm strength - trunkstabilization
(except "butterfly") in "chest expansion" & "biceps":(6)
Mat (on cadi) Gluteals kneeling series Hip extensor & abductor strength -
trunk stabilization
Mat (on cadi) Saw Hamstring stretch - (1) - (4)
Side kick (1) - (4) - hip ext. & flexor strength - (2)
Cadillac Side lift (1) - oblique stretch
Cadillac Prone 1 (4) - shoulder extensor & abd. control
Mat (on cadi) Rocking prep (4) - (2) - (6) - hip extensor & abd. control
Cat stretch (3) - (4) - abdominal control
The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors
(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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Sessions 26 to 30
Equipment Exercises Purpose / desired effects
Mat Mat warm up (see p.10)
Roll up (1) - (3) - spinal articulation
Wunda chair Foot work (2 legs) Hamstrings & quadriceps strength -
Trunk stability - in calf raises: (2)
Wunda chair Standing pike (1) - (3) - scapulae stabilization
Reformer Short box series (except (1) - (4) - trunk stabilization
round-about and climb-a-tree)
Reformer Hip work Hip adductor & extensor strength -
pelvic lumbar stabilization
Reformer Bottom lift Spinal articulation - hamstring strength - (2)
Bottom lift with extensions Spinal articulation - hamstring strengthShort spine Spinal artic.- (3) - (1) - hamstring stretch
Reformer Kneeling lunge (2) - hamstring stretch
Side split Hip addctor strength/stretch - trunk stability
Reformer Reverse knee stretch (1) - trunk stabilization - hip flexor strength
Up stretch 2 (1) - (4) - trunk & scapulae stabilization
Stomach massage ex. (1) - (4) - trunk stabilization
Reformer Arms kneeling series Shoulder & arm strength - trunk stabilization
in "biceps":(6)
Wunda chair Leg press standing Hip extensor strength - trunk stabilizationFrog front Hip external rotators & knee ext. strength
Wunda chair Spine stretch (1) - (4) - spinal art. - hamstring stretch
Mat Spine twist (1) - (4) - trunk mobility - pelvic stabilization
Wunda chair Swan on floor(4) - shlder ext. & scapulae depressorstrength
Mat Swimming (4) - hip extensor & shoulder flexor strength
Rocking prep (4) - (2) - (6) - hip extensor & abd. control
The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1) strengthens the abdominals
(2) stretches the hip flexors
(3) stretches the lower back extensors
(4) strengthens the thoracic extensors
(5) strengthens the scapular adductors
(6) stretches the anterior shoulder muscles (chest)
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CONCLUSION
It is important Hadrien improves his alignment before any injury or pain occurs. We
have identified his muscular imbalances, those responsible for his hyperlordosis and
kyphosis, and written a conditioning program designed to correct them. His core will
be strengthened, so will his weak muscles. His tight muscles will be stretched. While
he works his sessions through, I shall make sure that:
- I cue him to draw his navel to his spine all the time, stabilize his pelvis and
shoulders, open his chest, create space between his vertebrae,
- He articulates through his spine when appropriate, with special emphasis on
the lower back, in order to improve the flexibility in that area,
- He doesnt grip (use his hip flexors excessively) when executing spinal flexions,
- He stretches his hip flexors regularly (with pelvic curls, for example),
- To adduct his scapulae, open his chest and work on his thoracic extensors, he
does this back extension exercise: lying prone, arms open in a T position palms
facing down, hovering, bring shoulder blades towards each other while upper
trunk and head lift slightly off the mat.
I strongly believe that the Pilates method in generalwhich focuses on alignment,
balance, concentration, precise movement mechanics, efficiency, mobilityand
this program in particular will considerably improve Hadriens posture, flexibility
and overall well-being.
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BIBLIOGRAPHY
- Anatomie pour le MouvementBlandine Calais-Germain (Editions DsIris)
- Study Guide, Comprehensive CourseBody Arts and Science International TM
- Movement analysis workbooks (Mat, Reformer, Cadillac, Wunda Chair - Ladder
Barrel, Auxiliary)Body Arts and Science International TM
- Pilates AnatomyRael Isacowitz & Karen Clippinger (Human Kinetics)
- Pilates Sans RisqueBlandine Calais-Germain & Bertrand Raison (Le Geste
Anatomique)
- Spine Institute of San Diego: sdspineinstitute.com
- Pilates Interactive: https://bbs.mysolei.com/solei/pilatesinteractive.html
- Pilates Anytime: http://www.pilatesanytime.com/workshop-
view/447/video/Workshop-Back-Care-Essentials-Rael-Isacowitz
- La Mthode PilatesMichaela Bimbi-Dresp (Solar Editions)
- Total PilatesMalcolm Muirhead (Thunder Bay Press)
- The Anatomy of PilatesPaul Massey (Lotus Publishing)