Eight-Week Pilates or Whole-Body High-Intensity Interval Training Program Improves Spinal Range of Motion During the Gait Cycle in Sedentary Women: A Preliminary Study

This study aimed to compare the effects of Pilates (PIL) and whole-body high-intensity interval training (WBHIIT) on the spinal curvature of sedentary women. After being invited, 26 sedentary women aged between 20 and 54 voluntarily agreed to participate in the study. The sample was obtained through convenience sampling, and the participants chose either PIL or WBHIIT, which resulted in 13 participants in each group. Spinal posture was assessed pre- and post-intervention through videogrammetry during standing and walking. Markers were placed on the back, and the volunteers were instructed to remain in a standing position on a stationary treadmill for ten seconds. Subsequently, the treadmill was activated at a speed of 5 km/h. After one minute of walking, a complete gait cycle was recorded for analysis. The results showed no significant changes in spinal angles in static position between groups. However, in the walking position, there was a large-magnitude increase in the spinal range of motion (ROM) post-intervention (PIL Lumbar d = 1.8; PIL Thoracic d = 2.9; WBHIIT Lumbar d = 1.0; WBHIIT Thoracic d = 3.5) within groups in the sagittal plane. The adaptations promoted by these interventions in spinal ROM are important for reducing the risks of spinal stiffness and pain due to sedentary behaviour.