Table. 2.
Table. 2.
Mat Pilates exercise program
| Exercise | Contents | Frequency | Intensity | |
|---|---|---|---|---|
| Warm-up (10 min) | Stretching | Scapular: abduction/adduction/upward & downward rotation/protraction/retraction/elevation/depression Neck: flexion/extension/lateral flexion/rotation Thoracic: flexion/extension | 10 times * 3 sets | RPE: 9 |
| Main exercise (40 min) | Mat Pilates |  |
10 times/reps * 5 set rest between sets: 1 min | RPE: 11-13 |
| Cooldown (10 min) | Stretching | Scapular: abduction/adduction/upward & downward rotation/protraction/retraction/elevation/depression Neck: flexion/extension/lateral flexion/rotation Thoracic: flexion/extension | 10 times * 3 sets | RPE: 9 |
J Korean Soc Phys Med 2023;18:25-35 https://doi.org/10.13066/kspm.2023.18.1.25 
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