Functional Role of Internal and External Visual Imagery: Preliminary Evidences from Pilates

Figure 1

Sequences of the two Pilates exercises. (a) The shoulder bridge (SB) exercise: the individual lifts the pelvis whilst controlling breathing. Phase 1: start from the decubitus-supine position (1). Phase 2: the subject exhales. Then, the entire spine (vertebra by vertebra) is rolled up, until the weight is placed on the shoulder blades (2). Phase 3: the individual breathes in and holds still (3). Phase 4: while exhaling, the subject unrolls the spine (vertebra by vertebra) back to the starting position (4). (b) The standing roll down (SRD) exercise: the individual rolls down the spine, vertebra by vertebra, while controlling breathing. Phase 1: standing position with both legs extended at hip distance (1). Phase 2: the subject exhales and, starting from the cervical spine, rolls the whole spine (vertebra by vertebra), until the nose is at navel level (2). Phase 3: the individual inhales, relaxes, and abduces the shoulder blades, then exhales and moves the pelvis slightly forward, continuing to roll the vertebrae until the fingers touch the ground (3). Phase 4: the individual exhales and starts to unroll the spine vertebra by vertebra, beginning from the lumbar spine (4). Phase 5: the individual continues to unroll the spine, concentrating on the dorsal spine, keeping the arms relaxed (5). Phase 6: the individual returns to the starting position (6).

(a)

(b)