Effects of stretching in a pilates program on musculoskeletal fitness: a randomized clinical trial

Table 3 Sequence of Pilates exercises

Type of exercise	Exercise name	Equipment/ accessory
Stretching*	Stretching the Chain Posterior	Reformer
	Front Splits Modified	Reformer
	Stomach Massage: Round	Reformer
	Stretches Front	Ladder Barrel
	Stretches Back: Quadriceps Stretch	Ladder Barrel
Core Strengthening	Bridge	Magic Circle/Ball
	The Hundred	Ball
	Teaser	Mini Barrel
	Swan	Mini Barrel
	Swimming	Mini Barrel
Lower limbs strengthening	Footwork Double Leg Pumps	Step Chair
	Pump One Leg Front	Step Chair
	Forward Lunge	Step Chair
	Wall Side	Ball
	Tower	Cadillac
Upper limbs strengthening	Arms Pulling I	Cadillac
	Rowing Front: Hug a Tree	Cadillac
	Arms Pulling II	Cadillac
	Arm Pulling III	Cadillac
	Extension Arm Up	Cadillac

*Stretching exercises are only performed at the beginning of the sessions by the Traditional Pilates group. The remaining exercises were performed by both groups (Traditional Pilates and Non-Traditional Pilates), always maintaining the same sequence

ISSN: 2052-1847