Table 1 Pilates intervention
FIRST WEEK | REPETITIONS |
|---|---|
Elevate the ball using upper limbs in dorsal position | 5 |
Move the ball laterally to the right and left with the heels | 5 |
Leap over the ball while seated | 5 |
Belly dance | 5 |
Bent-knee fall-out | 5 |
Circle using legs in dorsal position | 5 |
Bridge | 5 |
Flex elbow against the wall | 5 |
SECOND WEEK | |
Elevate the ball using upper limbs in dorsal position | 10 |
Move the ball laterally to the right and left with the heels | 10 |
Leap over the ball while seated and lifting a foot | 10 |
Walk on the ball while seated | 10 |
Four-footed | 10 |
Circle with legs in dorsal position | 10 |
Bridge | 10 |
Flex elbow against the wall while lifting a foot | 5 |
THIRD WEEK | |
Front/Back | 5 |
Up/Down | 5 |
Bicycle | 8 |
Single leg circles, lying down with use of theraband | 8 |
Sit on the ball, place theraband under feet, and perform shoulder flexion | 10 |
Practice magic circle | 10 |
Elevator | 10 |
Lift the ball in the air | 10 |
Four-footed on the ball while lifting hand/foot, alternating sides | 10 |
Bridge while lifting a foot | 10 |
Flex elbow against the wall while lifting a foot | 10 |
Extend knee with magic circle | 10 |
FOURTH WEEK | |
Front/Back | 10 |
Up/Down | 10 |
Bicycle | 10 |
Single leg circles, lying down with use of theraband | 10 |
Sit on the ball, place theraband under feet, and perform shoulder flexion | 10 |
Practice magic circle | 10 |
Elevator | 10 |
Lift the ball in the air | 10 |
Four-footed on the ball, lifting hand/foot and alternating sides | 10 |
Bridge while lifting a foot | 10 |
Flex elbow against the wall while lifting a foot | 10 |
Extend knee with magic circle | 10 |