The Effect of Pilates Exercises on Mobility and Dynamic Balance in Former Athletes and Sedentary Individuals

Year 2024, , 73 - 87, 29.04.2024

Serkan Uzlaşır , Sinem Parlakyıldız , Tuğçe Çimke

https://doi.org/10.54141/psbd.1383460

Abstract

Workout programmes have proven physiological benefits, and it is widely accepted that they can yield more positive health outcomes when parameters such as balance and mobility are at play. This study intends to examine the effects of a 12-week mat pilates workout program on mobility and dynamic balance parameters in the former athlete group (FAG) and the sedentary group (SG). The study was designed in an experimental design with pre-test and post-test in two groups. The study group consisted of 30 female participants, SG (n=15) and FAG (n = 15). Dynamic balance values were measured using the Star Excursion Balance Test, and lower extremity mobility was measured using the Sit and Reach Test. Both groups conducted mat pilates exercises twice a week for 12 weeks. At the end of the 12-week mat pilates workout programme, a significant difference of increase was obtained in the mobility values of the FAG (p<0,002) and the SG (p<0,001). The Y Balance Test identified a significant difference of increase with pre-test and post-test in anterior (p = 0.04), postero-lateral (p = 0.03), posteromedial (p = 0.04) directions balance in the FAG. In the difference between groups, SG showed a significant increase in posterolateral (p = 0.001) and posteromedial (p = 0.002) directions balance than FAG at post-test. At the end of the 12-week mat pilates workout programme, it was revealed out that the FAG scored better in post-test in dynamic balance than the SG although it scored lower in the dynamic balance pre-test than the SG.

Keywords

Balance, Mobility, Pilates, Workout

References

• Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. Current Sports Medicine Reports, 7(1), 39-44. https://doi.org/10.1097/01. CSMR.0000308663.13278.69
• Ambegaonkar, J. P., Mettinger, L. M., Caswell, S. V., Burtt, A., & Cortes, N. (2014). Relationships between core endurance, hip strength, and balance in collegiate female athletes. International Journal of Sports Physical Therapy, 9(5), 604. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4196325/
• American College of Sports Medicine (2013) ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott Williams & Wilkins, Philadelphia, USA.
• Arik, M. I., Kiloatar, H., & Saracoglu, I. (2022). Do Pilates exercises improve balance in patients with multiple sclerosis? A systematic review and meta-analysis. Multiple Sclerosis and Related Disorders, 57, 103410. https://doi.org/10.1016/j.msard.2021. 103410
• Ateş, B. & Öztürk, M. (2019). Düzenli pilates egzersizi yapan kadınlar ile sedanter kadınlarda Y denge testi performansının karşılaştırılması. Ege Tıp Bilimleri Dergisi, 2(1), 2-7. https://doi.org/10.33713/egetbd.510183
• Bertolla, F., Baroni, B. M., Leal Junior, E. C. P., & Oltramari, J. D. (2007). Effects of a training program using the Pilates method in flexibility of sub-20 indoor soccer athletes. Revista Brasileira de Medicina do Esporte, 13, 222-226. https://doi.org/10.1590/S1517-86922007000400002
• Bressel, E., Yonker, J. C., Kras, J., & Heath, E. M. (2007). Comparison of static and dynamic balance in female collegiate soccer, basketball, and gymnastics athletes. Journal of athletic training, 42(1), 42-46. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1896078
• Burcal, C. J., Joshua, C. Y., Kras, J. & Heath E. M. (2019). Cortical measures of motor planning and balance training in patients with chronic ankle instability. Journal of Athletic Training, 54, 727-736. https://doi.org/10.4085/1062-6050-450-17
• Caldwell, K., Harrison, M., Adams, M., & Triplett, N. T. (2009). Effect of Pilates and taiji quan training on self-efficacy, sleep quality, mood, and physical performance of college students. Journal of Bodywork and Movement Therapies, 13(2), 155-163. https://doi.org/10.1016/j.jbmt.2007.12.001
• Castro-Piñero, J., Artero, E. G., España-Romero, V., Ortega, F. B., Sjöström, M., Suni, J., & Ruiz, J. R. (2010). Criterion-related validity of field-based fitness tests in youth: a systematic review. British Journal of Sports Medicine, 44(13), 934-943. Retrieved from https://bjsm.bmj.com/content/44/13/934.short
• Çoban, F., Belgen Kaygısız, B., & Selcuk, F. (2021). Effect of clinical Pilates training on balance and postural control in patients with Parkinson’s disease: a randomized controlled trial. Journal of Comparative Effectiveness Research, 10(18), 1373-1383. https://doi.org/10.2217/cer-2021-0091
• Davlin, C. D. (2004). Dynamic balance in high level athletes. Perceptual and Motor Skills, 98(3), 1171-1176. https://doi.org/10.2466/pms.98.3c.1171-1176
• Długosz-Boś, M., Filar-Mierzwa, K., Stawarz, R., Ścisłowska-Czarnecka, A., Jankowicz-Szymańska, A., & Bac, A. (2021). Effect of three months pilates training on balance and fall risk in older women. International Journal of Environmental Research and Public Health, 18(7), 3663. https://doi.org/10.3390/ijerph18073663
• English, T., & Howe, K. (2007). The effect of pilates exercise on trunk and postural stability and throwing velocity in college baseball pitchers: single subject design. North American Journal of Sports Physical Therapy: NAJSPT, 2(1), 8-21. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953286/
• Greenberg, E. T., Barle, M., Glassman, E., Jacob, L., Jaafar, H., Johnson, A., Layug, N., Rollo, E., & Jung, M. K. (2019). Reliability and stability of the Y Balance Test in healthy early adolescent female athletes. Orthopaedic Journal of Sports Medicine, 7(3), 2325967119S00051. https://doi.org/10.1177/2325967119S00051
• Hınçal, S. (2019). Pilates mat egzersizlerinin orta yaş kadınlarda algılanan sağlık düzeyi, esneklik ve beden kütle indeksi üzerine etkisinin incelenmesi [Unpublished master thesis]. Universty of Akdeniz.
• Hodges, P. W. (2003). Core stability exercise in chronic low back pain. Orthopedic Clinics, 34(2), 245-254. https://doi.org/10.1016/S0030-5898(03)00003-8
• Holt, L. E., Pelham, T. W., & Burke, D. G. (1999). Modifications to the standard sit-and-reach flexibility protocol. Journal of Athletic Training, 34(1), 43-47. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1322873/
• Hrysomallis, C. (2007). Relationship between balance ability, training and sports injury risk. Sports Medicine, 37, 547-556. Retrieved from https://link.springer.com/article/10.2165/00007256-200737060-00007
• Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine (Auckland, N.Z.), 41(3), 221–32. https://doi.org/10.2165/11538560- 000000000-00000
• Jago, R., Jonker, M. L., Missaghian, M., & Baranowski, T. (2006). Effect of 4 weeks of Pilates on the body composition of young girls. Preventive Medicine, 42(3), 177-180. https://doi.org/10.1016/j.ypmed.2005.11.010
• Johnson, E. G., Larsen, A., Ozawa, H., Wilson, C. A., & Kennedy, K. L. (2007). The effects of Pilates-based exercise on dynamic balance in healthy adults. Journal of bodywork and movement therapies, 11(3), 238-242. https://doi.org/10.1016/j.jbmt.2006.08.008
• González-Gálvez, N., Marcos-Pardo, P. J. & Carrasco-Poyatos, M. (2019). Functional improvements after a pilates program in adolescents with a history of back pain: A randomised controlled trial. Complement. Ther. Clin. Pract. 35, 1–7.
• Karadenizli, Z. İ., & Kambur, B. (2016). Pilates reformer egzersizlerinin sedanter kadinlarda uyluk çevresi ve hamstring esnekliğine etkisi ve aralarindaki ilişkiler. İnönü Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 3(3), 48-62. Retrieved from https://dergipark.org.tr/en/download/article-file/292186
• Keziban, Y., Mustafa, A., & Elif, T. (2020). The effect of core training performed with pilates ball on the static and dynamic balance performance of footballers. Beden Eğitimi ve Spor Bilimleri Dergisi, 15(3), 429-439. Retrieved from https://dergipark.org.tr/en/pub/bsd/issue/66415/1005420
• Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36, 189-198. Retrieved from https://link.springer.com/article/10.2165/00007256-200636030-00001
• Kiers, H., van Dieën, J., Dekkers, H., Wittink, H., & Vanhees, L. (2013). A systematic review of the relationship between physical activities in sports or daily life and postural sway in upright stance. Sports Medicine, 43, 1171-1189. Retrieved from https://link.springer.com/article/10.1007/s40279-013-0082-5
• Kubo, K., Kanehisa, H., & Fukunaga, T. (2002). Effect of stretching training on the viscoelastic properties of human tendon structures in vivo. Journal of Applied Physiology, 92(2), 595-601. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00658.2001
• Lange, C., Unnithan, V. B., Larkam, E., & Latta, P. M. (2000). Maximizing the benefits of Pilates-inspired exercise for learning functional motor skills. Journal of Bodywork and Movement Therapies, 4(2), 99-108. https://doi.org/10.1054/jbmt.1999.0161
• Latey, P. (2001). The Pilates method: history and philosophy. Journal of Bodywork and Movement Therapies, 5(4), 275-282. https://doi.org/10.1054/jbmt.2001.0237
• Leetun, D. T., Ireland, M. L., Willson, J. D., Ballantyne, B. T., & Davis, I. M. (2004). Core stability measures as risk factors for lower extremity injury in athletes. Medicine & Science in Sports & Exercise, 36(6), 926-934. Retrieved from https://d1wqtxts1xzle7.cloudfront.net/38580518/Leetun_2004-libre.pdf?1440615946
• López-Miñarro, P. A., & Rodríguez-García, P. L. (2010). Hamstring muscle extensibility influences the criterion-related validity of sit-and-reach and toe-touch tests. The Journal of Strength & Conditioning Research, 24(4), 1013-1018. https://doi.org/10.1519/JSC.0b013e3181c7c60d
• Matsuda, S., Demura, S., & Uchiyama, M. (2008). Centre of pressure sway characteristics during static one-legged stance of athletes from different sports. Journal of sports sciences, 26(7), 775-779. https://doi.org/10.1080/02640410701824099
• Mayorga-Vega, D., Merino-Marban, R., Sánchez-Rivas, E., & Viciana, J. (2014). Effect of a short-term static stretching training program followed by five weeks of detraining on hamstring extensibility in children aged 9-10 years. Journal of Physical Education and Sport, 14(3), 355.
• McArdle, W. D., Katch, F. I., & Katch, V. L. (2010). Exercise physiology: nutrition, energy, and human performance. Lippincott Williams & Wilkins.
• Mulry, T. J., Rodenhouse, P. E., & Busconi, B. D. (2021). Core muscle and adductor injury. Clinics in Sports Medicine, 40(2), 323-338. https://doi.org/10.1016/j.csm.2020.12.001
• Neves, L. F., Souza, C. Q. D., Stoffel, M., & Picasso, C. L. M. (2017). The Y balance test–how and why to do it. International Physical Medicine & Rehabilitation Journal, 2(4), 99-100. https://doi.org/10.15406/ipmrj.2017.02.00058
• Otto, R.M., Yoke, M.M., Mclaughlin, K., Morrill, J., Viola, A., Lail, A., Lagomarsine, M., & Wygand, J.W. (2004). The Effect of Twelve Weeks of Pilates vs Resistance Training on Trained Females. Medicine and Science in Sports and Exercise, 36.
• Park, J. M., Hyun, G. S., & Jee, Y. S. (2016). Effects of Pilates core stability exercises on the balance abilities of archers. Journal of exercise rehabilitation, 12(6), 553. https://doi.org/10.12965/jer.1632836.418
• Pilates, J. H., & Miller, W. J. (2001). Return to life through Contrology. NY Presentation Dynamics.
• Richardson, J. T. (2011). Eta squared and partial eta squared as measures of effect size in educational research. Educational Research Review, 6(2), 135-147. https://doi.org/10. 1016/j.edurev.2010.12.001
• Röijezon, U., Clark, N. C., & Treleaven, J. (2015). Proprioception in musculoskeletal rehabilitation. Part 1: Basic science and principles of assessment and clinical interventions. Manual therapy, 20(3), 368-377.
• Sánchez Rivas, E., Mayorga-Vega, D., Fernández Rodríguez, E. & Merino-Marbán, R. Effect of a Hamstring Stretching Programme During Physical Education Lessons in Primary Education. J. Sport Heal. Res. 6, 159–168 (2014).
• Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on flexibility and body composition: an observational study. Archives of physical medicine and rehabilitation, 85(12), 1977-1981. https://doi.org/10.1016/j.apmr.2004.01.036
• Shrier, I., & Gossal, K. (2000). Myths and truths of stretching: individualized recommendations for healthy muscles. The Physician and Sportsmedicine, 28(8), 57-63. https://doi.org/10.3810/psm.2000.08.1159
• Shumway-Cook, A., & Woollacott, M. H. (2007). Motor control: translating research into clinical practice. Lippincott Williams & Wilkins.
• Speers, R. A., Kuo, A. D., & Horak, F. B. (2002). Contributions of altered sensation and feedback responses to changes in coordination of postural control due to aging. Gait & posture, 16(1), 20-30. https://doi.org/10.1016/S0966-6362(02)00003-6
• Suárez-Iglesias, D., Miller, K. J., Seijo-Martínez, M., & Ayán, C. (2019). Benefits of Pilates in Parkinson’s disease: a systematic review and meta-analysis. Medicina, 55(8), 476-488. https://doi.org/10.3390/medicina55080476
• Tabacchi, G., Lopez Sanchez, G. F., Nese Sahin, F., Kizilyalli, M., Genchi, R., Basile, M., ... & Bianco, A. (2019). Field-based tests for the assessment of physical fitness in children and adolescents practicing sport: A systematic review within the ESA program. Sustainability, 11(24), 7187-7192. https://doi.org/10.3390/su11247187
• Thorpe, J. L., & Ebersole, K. T. (2008). Unilateral balance performance in female collegiate soccer athletes. The Journal of Strength & Conditioning Research, 22(5), 1429-1433. https://doi.org/10.1519/JSC.0b013e31818202db
• Trajković, N., & Bogataj, Š. (2020). Effects of neuromuscular training on motor competence and physical performance in young female volleyball players. International journal of environmental research and public health, 17(5), 1755-1767. https://doi.org/10. 3390/ijerph17051755
• van Melick, N., Meddeler, B. M., Hoogeboom, T. J., Nijhuis-van der Sanden, M. W., & van Cingel, R. E. (2017). How to determine leg dominance: The agreement between self-reported and observed performance in healthy adults. PloS one, 12(12), e0189876.
• Von Sperling de Souza, M., & Brum Vieira, C. (2006). Who are the people looking for the Pilates method? Journal of Bodywork and Movement Therapies, 10(4), 328-334. https://doi.org/10.1016/j.jbmt.2005.10.005
• Willardson, J. M. (2007). Core stability training for healthy athletes: a different paradigm for fitness professionals. Strength & Conditioning Journal, 29(6), 42-49.
• Willson, J. D., Dougherty, C. P., Ireland, M. L., & Davis, I. M. (2005). Core stability and its relationship to lower extremity function and injury. JAAOS-Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325.
• Wirth, K., Hartmann, H., Mickel, C., Szilvas, E., Keiner, M., & Sander, A. (2017). Core stability in athletes: a critical analysis of current guidelines. Sports Medicine, 47, 401-414. Retrieved from https://link.springer.com/article/10.1007/s40279-016-0597-7
• Yaprak, Y., & Dellekoğlu, B. (2021). Evaluation of relationship between static and dynamic balance tests in young. Journal of Physical Education & Sports Science/Beden Egitimi ve Spor Bilimleri Dergisi, 15(2), 182-191. Retrieved from https://dergipark.org.tr/en/download/article-file/1539009