PILATES APPLIED TO FAULTY POSTURE

A BASI Pilates program designed to help correct a teenagers hyperlordosis-kyphosis

Anne PERRET
Date: May 2013
Course taken in 2012 in Paris (France)

ABSTRACT

My son Hadrien is a 15 year old boy who has always had a slight lower back
hyperlordosis and, lately, has developed a kyphosis in his upper back.
Before things worsen and cause any damage to his spine, I want to help Hadrien work
out in a way that focuses on re-aligning his spine, strengthening his core as well as his
weak muscles, and stretching the tight ones.
This research paper presents a BASI Pilates strengthening, stretching and
lengthening reconditioning program that aims at correcting my sons postural
deviations, protecting his spine and boosting his self-esteem!

TABLE OF CONTENTS:

Page 4

Anatomical Description

Page 5

Introduction

Page 6

Case Study

Page 9

Conditioning Program

Page 16

Conclusion

Page 17

Bibliography

ANATOMICAL DESCRIPTION

The spine, or vertebral column, or backbone:

The natural curves of the spine act as shock absorbers for the body. Poor alignment
(hyperlordosis and kyphosis, which refer to increased curves of the lumbar and
thoracic spine, are examples of poor alignment) compromises this action.
In order to maintain its natural curves, good alignment and stability, the spine needs to
be supported by a good and balanced musculature, especially the core. Abdominals
will support and protect the lower spine, while mid and upper back extensors will
support and protect the upper spine.
4

INTRODUCTION

Postural deviations may cause stress in the bones and joints and, therefore, pain.
Hadrien is still very young and should be able to correct his faulty alignment rather
easily through a safe reconditioning program.
This paper will describe the nature of Hadriens faulty posture, the muscles he should
work on to correct it, and the program I suggest he follow to achieve this goal. This
program, which uses exercises from the Basi Pilates repertoire, focuses on
strengthening his weak muscles and stretching his tight muscles, without neglecting
the others.

CASE STUDY

The nature of Hadriens faulty posture:

Hadrien is a 15 year old boy with a structural but receding hyperlordosis and a
kyphosis that has appeared rather recently. To me, the latter is due to a sudden
growth spurt that he has found difficult to manage, a lack of appropriate fitness
program and teenage flabbiness! Luckily, he has no scoliosis.

A lumbar hyperlordosis is an increased lower back inward curve that is commonly

accompanied by an anterior tilt of the pelvis. It is frequently associated with weak
abdominals, tight hip flexors and tight lower back extensors.

A kyphosis (or round back) is an increased thoracic curve of the spine. It is usually
associated with weak upper- and mid-back extensors, abducted scapulae, and, in
some cases, tight anterior shoulder muscles. Too much thoracic kyphosis may result
in an aggravation of the hyperlordosis, as the lumbar spine compensates for the
excessive curve in the upper back.

Hyperlordosis and kyphosis mean poor alignment of the spine and may result in stress
on the vertebrae and on the spinal cord, and on other bones, joints, ligaments,
muscles, thus creating pain. They may also be responsible for poor functioning of the
inner organs, such as the lungs.

This conditioning program will focus on restoring proper alignment in Hadriens spine
through the development of his core strength and overall flexibility. His muscular
imbalances (between agonist and antagonist muscles) need to be corrected too,
therefore he will have to be taught how to strengthen and stretch the appropriate
muscles.

How to correct Hadriens faulty posture:

Generally speaking, the keys to correct alignment are (keeping in mind the balance
between agonist and antagonist muscles):
strong abdominal muscles (especially the TA) - strong back muscles (especially the
multifidus) - good flexibility.

Correction of a lumbar hyperlordosis will involve:

strengthening the abdominal muscles (especially the transversus abdominis

and the obliques),

stretching the hip flexors (iliopsoas, rectus femoris, tensor fasciae latae)
and the lower back extensors (lower erector spinae).

Correction of a kyphosis will involve:

strengthening the thoracic extensors (erector spinae, latissimus dorsi and deep
extensors (interspinalis and multifidi)), and the scapulae adductors (rhomboids,
trapezius).

stretching the anterior shoulder muscles (pectoralis major), as Hadriens are a

little tight.

CONDITIONING PROGRAM

The objective of this conditioning program is to restore proper alignment in Hadriens

spine, thus improving his posture and overall well-being. It will therefore focus on
teaching Hadrien how to:
1- Take in the Pilates principles (awareness, breath, balance, concentration,
center, control, efficiency, flow, harmony and precision) in order to recruit his
muscles correctly.
2- Develop his core strength (it is the basis of it all).
3- Build the appropriate muscle strength and stretch the tight muscles, based on
the above mentioned facts (see Correction of a hyperlordosis and Correction
of a kyphosis).
4- Improve his flexibility.
5- Keep motivated! Changing exercises every 5 sessions will offer him the variety
he needs at his age.

Sessions 1 to 5

Equipment
Mat (warm up)

Reformer
Step barrel

Reformer

Reformer
Reformer
Wunda chair
Wunda chair
Wunda chair
Wunda chair
Mat
Pole

Exercises
Roll down
Pelvic curl
Spine twist supine
Chest lift
Chest lift with rotation
Leg lifts/changes
Foot work
Chest lift
The reach
Spine twist supine
Frog
Circles
Openings
Standing lunge
Arms supine series
Shrugs
Hamstring curl
Leg press standing
Side stretch
Swan basic
Back extension
Rest position
Pole series

Purpose / desired effects

A tool for assessment
Spinal articulation - hamstring strength - (2)
Spinal rotation - (1)
(1) - pelvic stability
(1) - pelvic stability
Pelvic lumbar stabilization
Hip & knee extensor strength pelvic lumbar stabilization
(6) - (1)
(1) - shoulder stretch
(1) - spinal rotation
Hip adductor strength - trunk stabilization
Hip adductor and extensor strength
Hip adductor strength and stretch
(2) - hamstring stretch
Shoulder extensor & adductor strength scapulae stabilization - elbow ext. strength
Scapulae depressor strength - (6)
Knee flexor strength - trunk stabilization
Hip extensor strength - trunk stabilization
(1) - Abd. obliques stretch
(4) - Scapulae stabilization - abd. control
(4) - abdominal control
(3)
(5) - (6) - scapulae & trunk stabilization shoulder stretch

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

10

Session 6 to 10

Equipment
Mat
Reformer
Reformer
Cadillac
Cadillac

Exercises
Warm up (see p. 10)
Foot work
Hundred prep
Roll up with roll up bar
Basic leg springs

Ladder barrel

Ped-a-pul

Shoulder stretches 1&2

Hamstrings
Hip flexors
Arm work

Mat

Gluteals kneeling series

Mat
Mat

Pole

Sitting series
Side lifts
Back extension
Swan prep
Rest position
Shoulder stretch
Overhead stretch

Purpose / desired effects

Hip & knee extensor strength - alignment
(1) - trunk stabilization
(1) - (3)
Hip adductor & extensor strength pelvic stabilization
Shoulder extensor & flexor stretch
Hamstring stretch
(2)
Shoulder extensor & adductor strength scapulae stabilization - elbow ext. strength
Hip extensor & abductor strength trunk stabilization
Hip adductor strength - trunk stabilization
(1) - trunk stabilization
(4) - abdominal control
(4) - shoulder flexor strength
(3)
Shoulder stretch - scapulae stabilization
(5) - (6) - scapulae & trunk stabilization

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

11

Sessions 11 to 15

Equipment
Mat
Cadillac

Exercises
Warm up (see p. 10)
Foot work

Cadillac
Cadillac

Warm up series
Basic leg springs

Mat (on cadillac) Spine stretch

Cadillac
Monkey original
Pole
Pole series
Reformer

Up stretch 1

Reformer

Scooter
Arms supine series

Mat
Mat
Mat

Ladder barrel

Gluteals side lying series

Adductor lift
Side lifts
Spine twist
Back extension
Swimming
Cat stretch
Shoulder stretch 2
Hip flexors

Purpose / desired effects

Hip extensor strength & stretch - knee ext.
strength - foot alignment - pelvic stabilizat.
(1) - (3) - pelvic lumbar stabilization
Hip adductor & extensor strength pelvic stabilization
(1) - (4) - spinal art. - hamstring stretch
(3) - hamstring stretch
(5) - (6) - scapulae & trunk stabilization shoulder stretch
(1) - (4) - shoulder & trunk stabilization hamstring & shoulder stretch
(1) - trunk stabilization - hip/knee ext.
strength
Shoulder extensor & adductor strength scapulae stabilization - elbow ext. strength
Hip abductor strength - trunk stabilization
Hip adductor strength - trunk stabilization
(1) - trunk stabilization
(1) - (4) - trunk mobility - pelvic stabilization
(4) - abdominal control
(4) - shlder flexor/hip extensor/abd. control
(3) - (4) - abdominal control
(6) - shoulder flexor stretch
(2)

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

12

Sessions 16 to 20

Equipment
Mat
Cadillac
Cadillac

Exercises
Warm up (see p. 10)
Leg circles
Foot work

Reformer

Roll up with roll up bar

Roll up top loaded
Single leg stretch
Criss cross
Hamstring pull 1
Hip work

Mat (on reformer)

Reformer
Reformer

Spine stretch
Bottom lift
Standing lunge

Reformer

Scooter
Elephant

Reformer

Arms sitting series

Reformer
Mat
Mat

Single leg skating

Prone series
Side lifts
Spine twist
Back extension
Double leg kick
Cat stretch
Shoulder stretch 2
Hip flexors

Mat (on cadi)

Mat

Ladder barrel

Purpose / desired effects

(1) - trunk stabilization - hip disassociation
Hip extensor strength & stretch - knee ext.
strength - foot alignment - pelvic stabilization
(1) - (3)
(1) - shoulder stretch
(1) - trunk stabilization
(1) - pelvic stabilization
(1) - hamstring stretch - (2) - trunk stability
Hip adductor & extensor strength pelvic lumbar stabilization
(1) - (4) - spinal art. - hamstring stretch
Spinal articulation - hamstring strength - (2)
(2) - hamstring stretch
(1) - trunk stabilization - hip/knee ext.
strength
(1) - (4) - shoulder & trunk stabilization hamstring & shoulder stretch
Shoulder extensor/biceps/deltoid/(5)/
pectorals/triceps strength - trunk stability
Hip abductor strength - trunk stabilization
Hip adduct./extensor & knee flexor strength
(1) - trunk stabilization
(1) - (4) - trunk mobility - pelvic stabilization
(4) - abdominal control
(4) - (6) - hip extensor strength
(3) - (4) - abdominal control
(6) - shoulder flexor stretch
(2)

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

13

Sessions 21 to 25

Equipment
Mat
Cadillac

Cadillac

Exercises
Mat warm up (see p.10)
Leg circles
Foot work

Cadillac

Mini roll-ups
Mini roll-ups oblique
Breathing with PT bar
Roll-up bottom loaded
Single leg supine series
Monkey original
Tower prep
Shoulder stretch 2
Hip flexors
Back support
Front support
Kneeling cat stretch

Cadillac

Arms standing series

Cadillac
Cadillac
Ladder barrel
Mat (on cadi)

(except "butterfly")

Mat (on cadi)

Gluteals kneeling series

Mat (on cadi)

Saw
Side kick
Side lift
Prone 1
Rocking prep
Cat stretch

Cadillac
Cadillac
Mat (on cadi)

Purpose / desired effects

(1) - trunk stabilization - hip disassociation
Hip extensor strength & stretch - knee ext.
strength - foot alignment - pelvic
stabilization
(1) - pelvic lumbar stabilization
(1) - pelvic stabilization
(1) - spinal articulation
(1) - (4) (6) shoulder strength
Hip ext. & adductor strength - trunk stability
(3) - hamstring stretch
Spinal artic. - (3) - hamstring control/stretch
(6) - shoulder flexor stretch
(2)
All extensors - (6) - trunk stabilization
(1) - scapular & trunk stabilization
(1) - spinal articulation - shoulder stretch
Shoulder & arm strength - trunk
stabilization
in "chest expansion" & "biceps": (6)
Hip extensor & abductor strength trunk stabilization
Hamstring stretch - (1) - (4)
(1) - (4) - hip ext. & flexor strength - (2)
(1) - oblique stretch
(4) - shoulder extensor & abd. control
(4) - (2) - (6) - hip extensor & abd. control
(3) - (4) - abdominal control

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

14

Sessions 26 to 30

Equipment
Mat
Wunda chair

Exercises
Mat warm up (see p.10)
Roll up
Foot work (2 legs)

Wunda chair
Reformer

Standing pike
Short box series (except

Purpose / desired effects

(1) - (3) - spinal articulation
Hamstrings & quadriceps strength Trunk stability - in calf raises: (2)
(1) - (3) - scapulae stabilization
(1) - (4) - trunk stabilization

round-about and climb-a-tree)

Reformer

Hip work

Reformer

Bottom lift
Bottom lift with extensions
Short spine
Kneeling lunge
Side split
Reverse knee stretch
Up stretch 2
Stomach massage ex.
Arms kneeling series

Reformer
Reformer

Reformer
Wunda chair
Wunda chair
Mat
Wunda chair
Mat

Leg press standing

Frog front
Spine stretch
Spine twist
Swan on floor
Swimming
Rocking prep

Hip adductor & extensor strength pelvic lumbar stabilization

Spinal articulation - hamstring strength - (2)
Spinal articulation - hamstring strength
Spinal artic.- (3) - (1) - hamstring stretch
(2) - hamstring stretch
Hip addctor strength/stretch - trunk stability
(1) - trunk stabilization - hip flexor strength
(1) - (4) - trunk & scapulae stabilization
(1) - (4) - trunk stabilization
Shoulder & arm strength - trunk stabilization
in "biceps": (6)
Hip extensor strength - trunk stabilization
Hip external rotators & knee ext. strength
(1) - (4) - spinal art. - hamstring stretch
(1) - (4) - trunk mobility - pelvic stabilization
(4) - shlder ext. & scapulae depressor
strength
(4) - hip extensor & shoulder flexor strength
(4) - (2) - (6) - hip extensor & abd. control

The following captions refer to the desired effects on Hadriens body, as mentioned on page 8:
(1)
(2)
(3)
(4)
(5)
(6)

strengthens the abdominals

stretches the hip flexors
stretches the lower back extensors
strengthens the thoracic extensors
strengthens the scapular adductors
stretches the anterior shoulder muscles (chest)

15

CONCLUSION

It is important Hadrien improves his alignment before any injury or pain occurs. We
have identified his muscular imbalances, those responsible for his hyperlordosis and
kyphosis, and written a conditioning program designed to correct them. His core will
be strengthened, so will his weak muscles. His tight muscles will be stretched. While
he works his sessions through, I shall make sure that:
-

I cue him to draw his navel to his spine all the time, stabilize his pelvis and
shoulders, open his chest, create space between his vertebrae,

He articulates through his spine when appropriate, with special emphasis on

the lower back, in order to improve the flexibility in that area,

He doesnt grip (use his hip flexors excessively) when executing spinal flexions,

He stretches his hip flexors regularly (with pelvic curls, for example),

To adduct his scapulae, open his chest and work on his thoracic extensors, he
does this back extension exercise: lying prone, arms open in a T position palms
facing down, hovering, bring shoulder blades towards each other while upper
trunk and head lift slightly off the mat.

I strongly believe that the Pilates method in general which focuses on alignment,
balance, concentration, precise movement mechanics, efficiency, mobility and
this program in particular will considerably improve Hadriens posture, flexibility
and overall well-being.

16

BIBLIOGRAPHY

Anatomie pour le Mouvement Blandine Calais-Germain (Editions DsIris)

Study Guide, Comprehensive Course Body Arts and Science International TM

Movement analysis workbooks (Mat, Reformer, Cadillac, Wunda Chair - Ladder

Barrel, Auxiliary) Body Arts and Science International TM

Pilates Anatomy Rael Isacowitz & Karen Clippinger (Human Kinetics)

Pilates Sans Risque Blandine Calais-Germain & Bertrand Raison (Le Geste
Anatomique)

Spine Institute of San Diego: sdspineinstitute.com

Pilates Interactive: https://bbs.mysolei.com/solei/pilatesinteractive.html

Pilates Anytime: http://www.pilatesanytime.com/workshopview/447/video/Workshop-Back-Care-Essentials-Rael-Isacowitz

La Mthode Pilates Michaela Bimbi-Dresp (Solar Editions)

Total Pilates Malcolm Muirhead (Thunder Bay Press)

The Anatomy of Pilates Paul Massey (Lotus Publishing)

17