PILATES

METHOD

CORDOVA RESENDIZ MIRIAM NOEMI

DE LA SOTA CERVANTES XIMENA
TF-49 MARTINEZ BARAJAS ELIZABETH
MARTINEZ MARTINEZ ALEJANDRO
PROF: LTF. BRAULIO VELAZQUEZ
PÉREZ SÁNCHEZ AMISADAI
INDEX
1 2 3 4 5 6 7
Introduction Definition Principles Alignment Disorders of Unbalances Neutral spine
Bodily incorrect
posture

8 9 10 11 12 13 14
Breathing Pathologies and Epidemiology Clinical Diagnostic Indications
Heating
musculature clinical seeting diagnostic estudies

15 16 17
Contraindications Precautions Exercices
18
References
 INTRODUCTION
In ten sessions you will feel good, in twenty you will
1 feel even better, and in thirty you will have a
completely different body. (Joseph Hubert Pilates)

The creator of this innovative physical activity was a

2 German named Joseph Hubert Pilates, who suffered
from rickets, asthma and rheumatic fever.
 DEFINITION
The Pilates method is a system of physical and mental training.
It is a sports practice that combines different specialties.
It allows the body to become stronger in physical terms and also has a "magic
function" to release stress.
 PRINCIPLES
They are the stages that contribute to take advantage of the performance of this type of
training, they also help solve problems of everyday life.

The Pilates method has 8 fundamental principles:

Concentration
Breathing
Control
Precision
Fluid movements
Centralization and stabilization of the trunk
Isolation
Routine
 ALIGNMENT BODILY
Having a correct posture is fundamental
for the body to function well for a longer
period of time, without any kind of
imbalance.
The emotional state has a great
influence on the body posture.
The spine has two lordosis and two
kyphosis.
There are people who present
rectification in the spine.
 DISORDERS OF INCORRECT
POSTURE

Neck and shoulder tension

Poor blood circulation
Muscle weakness
Fatigue
Tension and stress
Digestion problems
 UNBALANCES
One of the best known positions is the SWAY BACK
UNBALANCES
 NEUTRAL SPINE
It is a concept that emerged with the modifications of the original Pilates
exercises.

Benefits of a neutral spine:

Significantly reduces muscle problems, injuries and strains.

Forcing the lumbar and dorsal curvature can lead to injury and strain
 HEATING
1. Turn the shoulders 2.Turn the arms 3. Crossing of arms
 HEATING
4. Raise the heels 5. Trunk flexion 6. Lateral flexion
 BREATHING MUSCULATURE
It helps increase the amount
of oxygen in the blood,
lowers blood pressure and
heart rate, and reduces
muscle tension.
Diaphragmatic breathing can
be used to help relieve
stress, pain and anxiety.
PELVIC MUSCLES
The pelvic floor is closely related to the
diaphragm of respiration as it is another similar
vault that supports the center of the body, what
we call the CORE at its lowest part, in the pelvis.
The pelvic floor adapts to the movement and
pressures exerted by the diaphragm of
respiration.
It is able to activate and respond actively and
unconsciously to manage the pressures coming
from above.
1. Transversus abdominis
2. Internal Oblique
3. External oblique
4. Rectus abdominis
PATHOLOGIES AND CLINICAL SETTING
Signs and symptoms :
Uneven shoulders
One shoulder blade that appears more
prominent than the other
Uneven waist
One side of the waist appears higher than the
other side
One side of the rib cage outward
More protrusion on one side of the back when
leaning forward
PATHOLOGIES AND CLINICAL SETTING
Signs and symptoms:
Tension and stiffness in the lower back.
Excessive curvature in the spine.
Tingling in the extremities.
Pain in the lower back when walking or
standing for long periods of time.
Buttock region becomes more accentuated.
Abdomen looks prominent.
 EPIDEMIOLOGY
Scoliosis Hyperlordosis
Escoliosis juvenil
7%

Postura adecuada
35.5% Hiperlordosis
38.8%

Hipercifosis
Escoliosis en adolescentes 25.7%
89%

Brito-Hernández, L., Espinoza-Navarro, O., Díaz-Gamboa, J., & Lizana, P. A. (2018).

De Quesada LI, Á. G. (n.d.). Escoliosis idiopática.
Evaluación Postural y Prevalencia de Hipercifosis e Hiperlordosis en Estudiantes de
http://scielo.isciii.es/scielo.php?
Enseñanza Básica. International Journal of Morphology, 36(1), 290–296.
script=sci_arttext&pid=S1139-76322011000100014
https://doi.org/10.4067/s0717-95022018000100290
 CLINICAL DIAGNOSTIC
Scoliosis
Physical examination:
Is leaning to one side, have one shoulder higher than the other or one
shoulder blade sticking out more than the other. They have a twisted spine.

Radiographs:
Plain x-rays can confirm the diagnosis of scoliosis and reveal the severity of
the spinal curvature.

Specific tests
Adams test (One side of the rib cage sticks out more when bending over).
 CLINICAL DIAGNOSTIC
Hyperlordosis
Physical examination:
The physical therapist can assess posture, movement and muscle strength during a
physical examination.

Radiographs:
X-rays of the spine can help confirm the diagnosis and determine the severity of
the curvature.
 DIAGNOSTIC STUDIES
Hyperlordosis:
Lateral or plummet view postural
evaluation
Lateral view spine x-ray

Scoliosis:
Codman's Angle
Posterior view spine radiograph
 INDICATIONS
Chronic low back pain
Functional recovery after lumbar hernia
Treatment of osteoarthritis, osteoarthritis and degenerative arthritis
Therapy for elderly patients
Scoliosis
Fibriomyalgia

 CONTRAINDICATIONS
Ocular diseases (glaucoma, eye strain, etc.)
Cardiopathies
Osteoporosis
Scoliosis
Surgeries performed in the last year
Morbid obesity
Open wounds
 PRECAUTIONS
In many cases, Pilates can still be performed, as long as certain precautions are
taken. When suffering from certain pathologies, care must be taken.

Some examples are:

Diabetes
Fibromyalgia
Pregnancy
Plantar fasciitis
PILATES EXERCISES

 THE HUNDRED
This exercise works the muscles of the:
Pelvic floor
Transversus abdominis
Rectus abdominis and obliques and mainly works to accelerate blood
circulation.
 ROLL UP
Strengthens:
Stretching the spine contributes to its strengthening and also
working the abdominal area.
 THE ONE LEG STRETCH
During a leg stretch abdominal muscles are activated such as:
Rectus abdominis
Transversus abdominis
Abdominal Oblique

As well as the:
Isquiotibiales
Quadriceps
Gastrocnemius
 THE DOUBLE LEG STRETCH
As in the one-legged stretch, the muscles being worked are the same.
This exercise strengthens the CORE and improves coordination.
 THE ONE LEG CIRCLE
Mainly a stable core is required to perform this movement, which
will help strengthen the powerhouse.
 THE SAW
The objective of this exercise is to rotate and stretch the body.
It works the waist area, stretching the back and lower limbs.
It also serves to improve respiratory capacity.
 THE SPINE STRETCH
It activates the muscles of the spine:
Dorsales
Trapezius
Rhomboids
Iliocostalis
Ecom

And strengthens:
Tranversus abdominis
Rectus abdominis
And help improve breathing control
 THE ONE LEG KICK
The muscles used in this
exercise are:
Abdominal muscles
Hamstrings and gluteus
muscles.
Middle and upper back
extensors
Knee flexors and hip
extensors.
Biceps and triceps strength
and stability are also
required.
 THE DOUBLE LEG KICK
Exercises the flexibility of the arms and legs.
Strengthens the lumbar region, buttocks and hamstrings.

.
 THE NECK PULL
With it we achieve to provide flexibility and articulate the spine.
Strengthen the abdominal muscles, stretch the hamstrings and gain greater
control and strength in back extensors.
 THE SPINE TWIST
Basically a rotation is generated and
the muscles that work this are:
Trapezius muscle.
Transverse nuchal muscle.
latissimus dorsi muscle.
Rhomboid muscle major and minor.
Levator scapulae muscle.
Serratus posterior inferior and
posterior serratus muscle.
 SHOULDER BRIDGE
The "shoulder bridge" is an exercise that works the legs,
glutes and hamstrings.
It also requires great flexibility of the lower back.
 THE SIDE KICK
It works the muscles of the hips, legs and
abdominals, and also helps to improve
balance.

Stretches the quadriceps

Strengthens glutes
Strengthens isquiotibiales
 SWIMMING
In this exercise it is essential to keep the abdomen
contracted to protect the lower back.

Coordination of arms and legs is worked.

Muscles of the lower back and buttocks are strengthened.
 LEG PULL-FRONT
In this exercise the strength lies in the upper body.

Musculature:
Gluteus maximus
isquiotibiales
Abdominal muscles
Back muscles: multifidus, quadratus lumborum, latissimus
dorsi.
 TIPS FOR EVERY DAY
Waking up well:
The first thing we should do after getting out of bed is to wake up.

A good sitting posture:

In general we tend to adopt a curved posture when sitting, if we find it difficult to
maintain a proper posture.

To adopt a correct posture we should:

Stretch the spine
Breathe calmly
Distribute the weight evenly on both feet whenever possible.
 REFERENCES
Brito-Hernández, L., Espinoza-Navarro, O., Díaz-Gamboa, J., & Lizana, P. A. (2018). Evaluación Postural y
Prevalencia de Hipercifosis e Hiperlordosis en Estudiantes de Enseñanza Básica. International Journal of
Morphology, 36(1), 290–296. https://doi.org/10.4067/s0717-95022018000100290
De Quesada LI, Á. G. (n.d.). Escoliosis idiopática. http://scielo.isciii.es/scielo.php?
script=sci_arttext&pid=S1139-76322011000100014
F. José. El método Pilates. Control muscular y precisión en el movimiento, recuperado el 29 de junio del 2023
de: https://www.efdeportes.com/efd115/el-metodo-pilates.htm
Fitness, B. (2021). Contraindicaciones del Pilates. BienestarFitness.
https://www.bienestarfitness.com/pilates/contraindicaciones-pilates/
HOLA.com. (2020, February 20). Si te apuntas a pilates, toma nota de estos consejos para evitar lesiones.
HOLA. https://www.hola.com/estar-bien/20200220161225/pilates-recomendaciones-evitar-lesiones-gt/
Hiperlordosis Lumbar y Dolor de Espalda. (2021, enero 19). Ortoprono.
https://ortoprono.es/blog/salud/hiperlordosis-lumbar-y-dolor-de-espalda-b92/
P. Gaia. (03/09/2014). Pilates y patologías. Recuperado el 29 de junio del 2023 de:
https://www.gaia.com/es/article/pilates-y-patologias?utm_term=