TABLE 2 -.

Pilates exercises prescription

Pilates exercises [modified from Silva et al. (36)]	Description
1-Swan	The subject lies prone with hands resting in the direction of the shoulders, Extends the elbows, maintaining the head in line with the spine and extending the trunk. Returns to the starting position. https://www.youtube.com/watch?v=hFoF-9UhJJc
2-One leg up -down	The subject lies flat, arms outstretched alongside the body. Elevates the leg in extension with plantar flexion. Returns to the starting position https://www.youtube.com/watch?v=x06RH8Dig8g
3- Leg circles	The subject lies flat, arms outstretched alongside the body and supported on the ground. Elevates the leg in extension with plantar flexion. Makes circles with the leg https://www.youtube.com/watch?v=zeUW8LFUEPo
4-Single leg stretch	The subject lies flat and flexes the right leg as much as she can towards the chest by putting the left hand on the right knee and the right hand on the right ankle. Extends the left leg at a 30° angle. Alternates the leg slowly https://www.youtube.com/watch?v=dJWsTv3IhOo
5-Saw	The subject sits erect, with legs apart at hip width, and arms extended apart at shoulder height. Twists the spine to the left slowly from the waist. Moves the right arm towards the left foot and the left arm back at shoulder height. Returns to the original position and switches sides. https://www.youtube.com/watch?v=1XcU-WsTcaU
6-Side kicks: front and back	The subject assumes side lying, elbow flexed, and hand resting under the head. Keeps the upper leg aligned with the hips and slowly brings the extended leg forward. Returns to the starting position. https://www.youtube.com/watch?v=ZAhTD9Mitck
7-The hundred	The subject lies flat, elbow extended, with the shoulder, hips, and knees at 90°. Extends the knee at approximately 45°, with a slight bending of the trunk (removing the shoulder blades from the mat) and chin towards the chest. Returns to the starting position https://www.youtube.com/watch?v=HRsDeUrW1BA
8-Pelvic lift on the ball	The subject lies flat, legs straight, with heels on the ball. Squeezes the glutei and lifts the hips from the mat as high as possible. Returns to the starting position https://www.youtube.com/watch?v=Pxu5Mp6_ezc
9-Sit-ups with the ball.	The subject lies flat while holding the ball over the head and legs at 45. Brings the ball toward the legs and hold it. Returns to the starting position https://www.youtube.com/watch?v=L0rZ6V_SB-U
10-Stretching on the ball for muscle relaxation.	The subject lies supine and prone on the ball in each position for 30 seconds. This was a part of cooling down. https://www.youtube.com/watch?v=7Lp5X9aazkg