Effect of Yoga and Pilates exercises on lumbar spine physical parameters in healthy women

Vural Okunakol; Sebahat Yaprak Çetin; Emel Taşvuran Horata; Suat Erel

doi:10.15437/jetr.1093403

Araştırma Makalesi

Sağlıklı Kadınlarda Yoga ve Pilates egzersizlerinin lumbal omurga fiziksel parametreler üzerine etkisi

Yıl 2023, Cilt: 10 Sayı: 1, 9 - 16, 30.04.2023

Vural Okunakol Sebahat Yaprak Çetin Emel Taşvuran Horata Suat Erel

https://doi.org/10.15437/jetr.1093403

Öz

Amaç: Bu çalışmada, lomber bölge sağlığı için önemli parametreler olan Yoga ve Pilates temelli bir egzersiz programına katılımın dayanıklılık ve esneklik performansı üzerine etkilerinin incelenmesi amaçlanmıştır.
Yöntem: Çalışmaya yaş ortalaması 41,62±6,91 yıl olan toplam 40 sağlıklı kadın dahil edildi. Katılımcılar rastgele Yoga ve Pilates grupları olmak üzere iki gruba ayrıldı. Her iki grup da 12 hafta boyunca haftada iki gün, günde 45 dakika egzersiz programına katıldı. Esnekliği değerlendirmek için otur ve uzan testi, dayanıklılığı değerlendirmek için mekik, statik sırt dayanıklılık testi ve yatay yan köprü kurma testi kullanıldı.
Bulgular: Her iki egzersiz grubu tedavi öncesi ve sonrası karşılaştırıldığında tüm ölçümlerde tedavi sonrası lehine istatistiksel olarak anlamlı fark bulundu (p<0.001). Gruplar arasında karşılaştırma yapıldığında hiçbir parametrede gruplar arasında anlamlı fark bulunmadı (p>0.05).
Sonuç: Çalışmamızın sonuçlarına göre her iki egzersiz türünün hem esnekliği hem de kas dayanıklılık performansını iyileştirdiği belirlendi. Fakat Yoga ve Pilates egzersizlerinin esneklik ve dayanıklılık açısından birbirine üstün olmadığı görüldü. Genel sağlığı ve özellikle bel bölgesi sağlığını korumak ve iyileştirmek için hem Yoga hem de Pilates egzersiz yöntemleri güvenle kullanılabilir.

Anahtar Kelimeler

yoga, pilates, lomber bölge

Kaynakça

1-Andersen Bo L, Wedderkopp N, Leboeuf-Yde C. Association between back pain and physical fitness in adolescents. Spine J 2006;31:1740–1744.
2-Ruiz Barranco Y, Paz-Viteri S, Villa-Gonzalez E. Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women. Internation J Environmen Res Public Health. 2020;17:3771.
3-Sorosky S, Stilp S, Akuthota V. Yoga and pilates in the management of low back pain. Curr Rev Musculoskel Med. 2008;1: 39–47.
4- Galantino ML, Bzdewka TM, Eissler-Russo JL, et al. The impact of modified Hatha yoga on chronic low back pain: a pilot study. Alternat Ther Health Med. 2004;10:56–9.
5-Williams KA, Petronis J, Smith D, et al. Effect of Iyengar yoga therapy for chronic low back pain. Pain. 2005;115:107–17.
6-Patil NJ, Nagarathna R, Tekur P, et al. Designing, validation, and feasibility of integrated yoga therapy module for chronic low back pain. Internation J Yoga. 2015;8:103-8.
7- Sonmezer E, Öksüz MA, Yosmaoglu HB. The effects of clinical pilates exercises on functional disability, pain, quality of life and lumbopelvic stabilization in pregnant women with low back pain: A randomized controlled study. J Back Musculoskel Rehabil. 2021;34:69-76.
8-Posadzki P, Parekh S. Yoga and physiotherapy: a speculative review and conceptual synthesis. China J Integrat Med. 2009;15: 66-72.
9- Baygutalp F, Şenel K. Lomber faset sendromu. Turk J Osteopor. 2013;19:90-94.
10- Kudaş S, Yörübulut M, Ergen E. Derleme: Sporcuda bel ağrısı-nedenleri ve tedavi yaklaşımları. Spor Hekim Derg. 2008;43:129-140.
11- Çakmak A. Yaslanan Omurga-Lomber Dejenerasyon çakma. Türk Fizik Tıp Rehabil Derg, 2006;52: 26-31.
12- Koyuncu H, Bozok N, Ulusoy H, et al. Mekanik bel ağrısı şiddeti ve süresi ile kas kuvveti ilişkisinin değerlendirmesi. Dirim 2008;83:117-123.
13- Talu B, Doğan M. 14-18 Yaş Arası Gençlerin Fiziksel Uygunluk Düzeyi, Vücut Yağ Yüzdesi ve Vücut Yoğunluğunun Belirlenmesi. Fizyoter Rehabil. 2016;27: 95-101.
14- Ito T, Shirado O, Suzuki H, et al. Lumbar trunk muscle endurance testing: An inexpensive alternative to a machine for evaluation. Arch Physic Med Rehabil. 1996;77:75-9
15- Holmstrom E, Moritz U. Trunk muscle strength and back muscle endurance in construction workers with and without low back disorders . Scand J Rehabil Med. 1992;24:3-10.
16- Liebenson C. Documentation of physical capacity: its purpose in rehabilitation. Dynam Chiropract. 2000;18.
17- McGill S. Low back disorders: evidence-based prevention and rehabilitation. Hum Kinet. 2002. 18- de Souza LAG, Morimoto T, von Mühlen P, Gonçalves TC, Felippe PS, Karolczak AP. Relation between performance in side bridge and injuries in amateur soccer. Fisioter Mov 2015;28(3):447-5.
19-Uzun A, Demir B. Effect of Pilates and Reformer Exercises on Body Composition. Internation J Appl Exerc Physiol. 2020;9,148-156.
20-Pekel HA, Aydos L, Uzun A, et al. The Effect Of Zumba And Reformer Exercises On Female Body Composition. Internation J Euras Edu Cultur. 2020;5:2316-2339.
21- Lau C, Yu R, Woo J. Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Hong Kong Chinese adults: a controlled clinical trial. Evi Based Complemen Alternat Med. 2015;12
22- Sekendiz B, Altun Ö, Korkusuz F, Akın S. Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. J Bodywork Mov Ther 2007;11,318–326.
23-Schmidt SCE, Tittltbach S, Bös K, Wall A. Different Types of Physical Activity and Fitness and Health in Adults: An 18-Year Longitudinal Study. Biomed Res Int 2017; https://doi.org/10.1155/2017/1785217
24- Petric M, Vauhnik R, Jakovljevic M. The Impact of Hatha Yoga Practice on Flexibility: A Pilot Study. Alternat Integrat Med. 2014;3:160.
25- Mayorga-Vega D, Merino-Marban R, Viciana J. J sports sci& med. 2014;13:1.
26- Cuberek R, Machová I, Lipenská M. Reliability of V sit-and-reach test used for flexibility self-assessment in females. Acta Gymnica. 2013;43:35-9.
27- Shiraishi JC, Bezer LMA. Effects of yoga practice on muscular endurance in young women. Complemen Ther Clin Pract. 2016;22:69-73.
28- Jakhotia KA, Shimpi AP, Rairikar SA, et al. Suryanamaskar: An equivalent approach towards management of physical fitness in obese females. Internation J Yoga. 2015;8:27-36.
29- Mistry A. Effects Of Yoga On Low Back Stability, Strength And Endurance. Thesis Submitted to the Faculty of the Virginia Polytechnic Institute and State University in partial fulfillment of the requirements for the degree of Master of Science in Industrial and Systems Engineering 2011 Blacksburg, Virginia
30- Galantino ML, Bzdewka TM, Eissler-Russo JL et al. The impact of modified hatha Yoga on low back pain: A pilot study. Alternat Ther. 2004;10:56:59
31- Lee H, Matthew J, Caguicla C et al. Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. J Exer Rehabil. 2016;12:247-2
32- Greco G, Patti A, Cataldi S, et al. Changes In Physıcal Fıtness In Young Female Volleyball Players After An 8-Week In-Season Pılates Traınıng Program. Acta Medica Mediterranea 2019, 35: 3375.
33- Kloubec June A. Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture. J Strength Condition Res. 2010;24:661-7.
34- EJ Lim, Hyun E-J. The Impacts of Pilates and Yoga on Health-Promoting Behaviors and Subjective Health Status. Internation J Enviro Res Public Health. 2021;18: 3802.
35-Uluğ N, Tunca Yılmaz Ö, Kara M, et al. Effects of Pilates and yoga in patients with chronic neck pain: A sonographic study. J Rehabil Med. 2018;10:80-85.

Effect of Yoga and Pilates exercises on lumbar spine physical parameters in healthy women

Yıl 2023, Cilt: 10 Sayı: 1, 9 - 16, 30.04.2023

Vural Okunakol Sebahat Yaprak Çetin Emel Taşvuran Horata Suat Erel

https://doi.org/10.15437/jetr.1093403

Öz

Purpose: In this study, it was aimed to examine the physical effects of participation in a Yoga and Pilates-based exercise program on the endurance and flexibility of the spine in order to protect the health of the lumbar region in healthy women.
Methods: A total of 40 healthy women with a mean age of 41.62±6.91 years were included in the study. Participants were divided into two groups as Yoga and Pilates groups randomly. Both groups participated in an exercise program for 45 minutes a day, two days a week for 12 weeks. Sit and reach test was used to evaluate flexibility, and curl up, Static back endurance test and horizontal side bridge building test were used to evaluate endurance.
Results: When both exercise groups were compared before and after treatment, statistically significant difference was found in favor of post-treatment in all measurements (p<0.001). When the comparison was made between the groups, no significant difference was found between the groups in any parameter (p>0.05).
Conclusion: According to the results of our study, it was determined that both exercise types improved both flexibility and muscle endurance performance. However, it was seen that Yoga and Pilates exercises were not superior to each other in terms of flexibility and endurance. Both Yoga and Pilates exercise methods can be used safely to protect and improve general health and especially lumbar region health.

Anahtar Kelimeler

Yoga, Pilates, Lumbar region

Kaynakça

1-Andersen Bo L, Wedderkopp N, Leboeuf-Yde C. Association between back pain and physical fitness in adolescents. Spine J 2006;31:1740–1744.
2-Ruiz Barranco Y, Paz-Viteri S, Villa-Gonzalez E. Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women. Internation J Environmen Res Public Health. 2020;17:3771.
3-Sorosky S, Stilp S, Akuthota V. Yoga and pilates in the management of low back pain. Curr Rev Musculoskel Med. 2008;1: 39–47.
4- Galantino ML, Bzdewka TM, Eissler-Russo JL, et al. The impact of modified Hatha yoga on chronic low back pain: a pilot study. Alternat Ther Health Med. 2004;10:56–9.
5-Williams KA, Petronis J, Smith D, et al. Effect of Iyengar yoga therapy for chronic low back pain. Pain. 2005;115:107–17.
6-Patil NJ, Nagarathna R, Tekur P, et al. Designing, validation, and feasibility of integrated yoga therapy module for chronic low back pain. Internation J Yoga. 2015;8:103-8.
7- Sonmezer E, Öksüz MA, Yosmaoglu HB. The effects of clinical pilates exercises on functional disability, pain, quality of life and lumbopelvic stabilization in pregnant women with low back pain: A randomized controlled study. J Back Musculoskel Rehabil. 2021;34:69-76.
8-Posadzki P, Parekh S. Yoga and physiotherapy: a speculative review and conceptual synthesis. China J Integrat Med. 2009;15: 66-72.
9- Baygutalp F, Şenel K. Lomber faset sendromu. Turk J Osteopor. 2013;19:90-94.
10- Kudaş S, Yörübulut M, Ergen E. Derleme: Sporcuda bel ağrısı-nedenleri ve tedavi yaklaşımları. Spor Hekim Derg. 2008;43:129-140.
11- Çakmak A. Yaslanan Omurga-Lomber Dejenerasyon çakma. Türk Fizik Tıp Rehabil Derg, 2006;52: 26-31.
12- Koyuncu H, Bozok N, Ulusoy H, et al. Mekanik bel ağrısı şiddeti ve süresi ile kas kuvveti ilişkisinin değerlendirmesi. Dirim 2008;83:117-123.
13- Talu B, Doğan M. 14-18 Yaş Arası Gençlerin Fiziksel Uygunluk Düzeyi, Vücut Yağ Yüzdesi ve Vücut Yoğunluğunun Belirlenmesi. Fizyoter Rehabil. 2016;27: 95-101.
14- Ito T, Shirado O, Suzuki H, et al. Lumbar trunk muscle endurance testing: An inexpensive alternative to a machine for evaluation. Arch Physic Med Rehabil. 1996;77:75-9
15- Holmstrom E, Moritz U. Trunk muscle strength and back muscle endurance in construction workers with and without low back disorders . Scand J Rehabil Med. 1992;24:3-10.
16- Liebenson C. Documentation of physical capacity: its purpose in rehabilitation. Dynam Chiropract. 2000;18.
17- McGill S. Low back disorders: evidence-based prevention and rehabilitation. Hum Kinet. 2002. 18- de Souza LAG, Morimoto T, von Mühlen P, Gonçalves TC, Felippe PS, Karolczak AP. Relation between performance in side bridge and injuries in amateur soccer. Fisioter Mov 2015;28(3):447-5.
19-Uzun A, Demir B. Effect of Pilates and Reformer Exercises on Body Composition. Internation J Appl Exerc Physiol. 2020;9,148-156.
20-Pekel HA, Aydos L, Uzun A, et al. The Effect Of Zumba And Reformer Exercises On Female Body Composition. Internation J Euras Edu Cultur. 2020;5:2316-2339.
21- Lau C, Yu R, Woo J. Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Hong Kong Chinese adults: a controlled clinical trial. Evi Based Complemen Alternat Med. 2015;12
22- Sekendiz B, Altun Ö, Korkusuz F, Akın S. Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females. J Bodywork Mov Ther 2007;11,318–326.
23-Schmidt SCE, Tittltbach S, Bös K, Wall A. Different Types of Physical Activity and Fitness and Health in Adults: An 18-Year Longitudinal Study. Biomed Res Int 2017; https://doi.org/10.1155/2017/1785217
24- Petric M, Vauhnik R, Jakovljevic M. The Impact of Hatha Yoga Practice on Flexibility: A Pilot Study. Alternat Integrat Med. 2014;3:160.
25- Mayorga-Vega D, Merino-Marban R, Viciana J. J sports sci& med. 2014;13:1.
26- Cuberek R, Machová I, Lipenská M. Reliability of V sit-and-reach test used for flexibility self-assessment in females. Acta Gymnica. 2013;43:35-9.
27- Shiraishi JC, Bezer LMA. Effects of yoga practice on muscular endurance in young women. Complemen Ther Clin Pract. 2016;22:69-73.
28- Jakhotia KA, Shimpi AP, Rairikar SA, et al. Suryanamaskar: An equivalent approach towards management of physical fitness in obese females. Internation J Yoga. 2015;8:27-36.
29- Mistry A. Effects Of Yoga On Low Back Stability, Strength And Endurance. Thesis Submitted to the Faculty of the Virginia Polytechnic Institute and State University in partial fulfillment of the requirements for the degree of Master of Science in Industrial and Systems Engineering 2011 Blacksburg, Virginia
30- Galantino ML, Bzdewka TM, Eissler-Russo JL et al. The impact of modified hatha Yoga on low back pain: A pilot study. Alternat Ther. 2004;10:56:59
31- Lee H, Matthew J, Caguicla C et al. Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. J Exer Rehabil. 2016;12:247-2
32- Greco G, Patti A, Cataldi S, et al. Changes In Physıcal Fıtness In Young Female Volleyball Players After An 8-Week In-Season Pılates Traınıng Program. Acta Medica Mediterranea 2019, 35: 3375.
33- Kloubec June A. Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture. J Strength Condition Res. 2010;24:661-7.
34- EJ Lim, Hyun E-J. The Impacts of Pilates and Yoga on Health-Promoting Behaviors and Subjective Health Status. Internation J Enviro Res Public Health. 2021;18: 3802.
35-Uluğ N, Tunca Yılmaz Ö, Kara M, et al. Effects of Pilates and yoga in patients with chronic neck pain: A sonographic study. J Rehabil Med. 2018;10:80-85.

Toplam 34 adet kaynakça vardır.

Ayrıntılar

Birincil Dil	İngilizce
Konular	Sağlık Kurumları Yönetimi
Bölüm	Makaleler
Yazarlar	Vural Okunakol 0000-0002-1558-5617 Sebahat Yaprak Çetin 0000-0002-7467-1398 Emel Taşvuran Horata 0000-0002-2471-3713 Suat Erel 0000-0001-7076-7651
Yayımlanma Tarihi	30 Nisan 2023
Gönderilme Tarihi	25 Mart 2022
Yayımlandığı Sayı	Yıl 2023 Cilt: 10 Sayı: 1

Kaynak Göster

Vancouver	Okunakol V, Çetin SY, Taşvuran Horata E, Erel S. Effect of Yoga and Pilates exercises on lumbar spine physical parameters in healthy women. JETR. 2023;10(1):9-16.

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