Effects of Pilates Training on Lumbo-Pelvic Stability and Flexibility

Abstract

Purpose: This study was performed to assess and compare the effects of Pilates exercise on flexibility and lumbo-pelvic movement control between the Pilates training and control groups.Methods: A randomized single-blinded controlled design was utilized in the study. Forty healthy male and female volunteers (mean age 31.65 ± 6.21 years) were randomly divided into Pilates-based training (20 subjects) and the control groups (20 subjects). The Pilates group attended 45-minute training sessions, 2 times per week, for a period of 8 weeks. Flexibility and lumbo-pelvic stability tests were determined as outcome measures using a standard "sit and reach test" and "pressure biofeedback" respectively at 0, 4 and 8 weeks of the study. Results:The results showed that the Pilates training group improved flexibility significantly (P<0.001) during time intervals. This effect was also significantly greater than the control group for both 4 weeks and 8 weeks of the training period (P<0.001). There were 65% and 85% of the subjects from Pilates group passing the lumbo-pelvic stability test at 4 and 8 weeks of training periods respectively. No subjects from the control group passed the test at any stages. Conclusions:Pilates can be used as an adjunctive exercise program to improve flexibility, enhance control-mobility of trunk and pelvic segments. It may also prevent and attenuate the predisposition to axial musculoskeletal injury.

Comparação da satisfação, motivação, flexibilidade e dor muscular tardia entre método Pilates moderno e método Pilates instável

“…Although unstable Pilates has some different concepts, such as using functional exercises and circus activities, both types were similar regarding the improvement of muscle flexibility. Results of this study corroborate with some studies that show that modern Pilates can improve muscular flexibility of torso and posterior chain in short-term [10][11][12] .…”

“…Results show that modern Pilates improves flexibility of the musculature of the torso 10 and posterior chain 11,12 , when compared with a control group, and also the flexibility of the torso musculature in healthy women, when compared with the conventional strengthening and elongation 13 . As for the unstable Pilates, though currently widespread, it shows no scientific evidences about its effect on flexibility, strength or coordination of practitioners who are healthy or have musculoskeletal dysfunction.…”

The Pilates method in the rehabilitation of musculoskeletal disorders: a systematic review

“…The aims of the studies of Table 1, were to evaluate the ef icacy of the Pilates Method regarding pain (20,23,25,27,8), lexibilidade (21,9,26,11), strength (22,28), balance (22,9,24,29), functionality (22,23,24,25,27,8), quality of life (23,24,26), muscular resistance (9), posture (9), fatigue (26), lumbo-pelvic stability (11), to quantify the effects of a Pilates program in the biomechanics of the shoulder and trunk (28), and to measure the participation and adherence to Pilates exercises (30).…”

“…Contrology was created in order to develop the body uniformly, restore physical vitality, correct wrong postures, invigorate the mind and elevate the spirit (4). Recent studies indicate that Pilates is a useful tool in rehabilitation (5,6,7) and can improve overall health, sports performance, proprioception, the level of pain (8), lexibility (9), the degree of depression, strength and muscular endurance (10), encourage the control of the mobility of the trunk and pelvic segments, as well as help in prevention and mitigation of injuries and dysfunctions of the musculoskeletal system (11).…”

Efeitos do método pilates no torque isocinético dos extensores e flexores do joelho: estudo piloto

“…No entanto, os estudos sobre a técnica ainda são escassos, se restringindo principalmente, aos potenciais efeitos sobre a estabilização lombo-pélvica e flexibilidade, como forma de prevenção ou tratamento da dor lombar [2][3][4][5] . Apesar do método também preconizar o fortalecimento de outras regiões do corpo, como a musculatura de membros superiores e inferiores, pouco se sabe sobre como o Pilates atua na força muscular destes grupos 1,5 .…”