1. Lengthen the Center line. This will remove the kyphosis and lordosis components of spinal deformity.
2. Visually develop symmetry around the center line by better positioning of body parts (requires that that you look in the mirror or that an instructor with a good eye uses "hands on guidance").
3. Use "body sense" (kinaesthesia) to develop symmetry around the center line by feeling a difference between the sides as you exercise. If an exercise reveals a weakness on one side, do 50% more repetitions on that side. If a stretch reveals stiffness on one side, stretch it more.

1. Teach the engagement of the powerhouse (Tansversus abdominis). This requires abdominal scooping, with "buttons 1 to 4" (and even a fifth button, a button at the lower end of the breast bone) pulling the abdomen deeply toward the spine.
2. Teach lateral breathing (breathing into the sides of the lower rib cage). This can only happen when the abdominal scoop and hollow is mastered. A basic cueing for this would be: "Scoop deep, (buttons 1 to 5), and breathe into the sides of your rib cage and upper back".

Diagrams: "conforming the spine to the wall". Left: A man with severe kyphosis (hump back), and lordosis (curvature of the lower back). Middle: Positioning for wall series exercises. Right: The ultimate in conforming the spine to the wall (picture reproduced from Brooke Silars: The Pilates Body. See advert, this page).

exercises while lying down on the back with knees bent and feet flat on the floor (Relaxation Position):

Gravity now helps the spine to press its full length into the mat with the result that the whole body lengthens, and the scoliosis unravels slightly.

Wall series arm movements can be adapted to lying down: "Arms long overhead" with abdominals deeply scooped and mid back pressed firmly into the mat

will teach awareness and correction of kyphosis/lordosis, and the student then continues to practice holding the spine into the mat while completing the wall series arm movements while lying down.

• The Hundred-modified (p.24 - knees and hips both at an angle of 90 degrees).
• Roll Up-modified (p. 26 knees bent and soles of the feet on the mat).
• Single Leg Circles (p. 3o)
• Single Leg Stretch (p. 34,)
• Double Leg Stretch-modified (p. 36)
• Spine Stretch Forward (p. 44)
• Shoulder Bridge-modified (p. 70 - pelvic clocks - make the pelvis tilt so that the pubic bone comes closer to the ribs, using abdominal muscles only).
• Wall: Arm Circles (p. 128)
• Wall: Rolling Down (p. 130)
• Spine Release Position ( or rest position - p. 283)
• Spine Stretch Release (p. 285)

• The Swan
• Swimming
• Pole front and back (see later, this document)
• Spider (see later, this document)

• The Hundred-modified (knees and hips both at a 90 degree angle -P 24)
• Roll Up (p. 26)
• Single Leg Stretch (p. 34)
• Side Kick: Double Leg Lift (p. 8o)
• Double Leg Stretch-modified (when lengthening, don't lower the legs far p. 36)
• Swimming (p. 101) (if powerhouse is strong enough)
• Mermaid-modified: keep the focus on the tighter side and hold the stretch position longer (p. 108)
• Stretch with Pole: Side Down Side Up-modified (p. 200)
• Arm Weights: Side to Side (side stretch): focus on the tighter side and hold the stretch position longer on that side (p. 146).

• Stand with feet in Pilates stance facing a wall. Place your palms flat against the wall, and stand far enough from the wall so that your arms are slightly bent.
• Engage your powerhouse. Inhale and begin to walk your fingers up the wall, as though you are typing, until your arms are fully extended.
• Continue the stretch by lifting your heels off the ground, and stand on the balls of your feet (releve), growing as tall as possible. Open your chest.
• Walk down the wall slowly. Exhale.

Tip: When your arms are completely extended, your shoulders should stay down, with the shoulder blades coming together. Make sure the body makes one straight line. Benefit for Sports: Strengthen posture and correct kyphosis. stretches 205