The Effects Of Pilates and Relaxation Exercises On Physical and Cognitive Parameters In Sedentary Women

Yıl 2026, Cilt: 9 Sayı: 1, 47 - 61, 18.01.2026

Seda Yıldız , Neval Çelik

https://doi.org/10.48124/husagbilder.1767853

https://izlik.org/JA56FE67NB

Öz

This study aimed to evaluate the effects of adding progressive relaxation exercises and breathing techniques to pilates exercises on physical and cognitive parameters in sedentary women. Thirty-four sedentary women with a mean age 34.88 ± 9.49 years were assigned to experimental and control groups with simple randomization method. The experimental group performed pilates combined with progressive relaxation and breathing techniques twice a week for 8 weeks, in 90-minute sessions, while the control group performed pilates only, twice a week for 60 minutes. Assessments were conducted before and after the intervention for flexibility (Sit-and-Reach), endurance (McGill plank, extension, lateral plank), balance (Y Balance: anterior, posteromedial, posterolateral), and cognitiveperformance (Stroop, Digit Span). Data were analyzed using SPSS 25.0, with statistical significance set at p<0.05. Both groups showed statistically significant improvements in physical and cognitive parameters after the intervention (p<0.05). Between-group comparisons revealed greater improvements in the experimental group in flexibility, core endurance, balance, and all subdimensions of the cognitive tests (p<0.05). These findings indicate that incorporating progressive relaxation and breathing techniques into a pilates program provides better
improvements for physical fitness and cognitive function in sedentary women.

Anahtar Kelimeler

pilates , relaxation exercises , physical fitness , cognitive function , breathing techniques

Sedanter Kadınlarda Pilates ve Gevşeme Egzersizlerinin Fiziksel ve Kognitif Parametreler Üzerindeki Etkisi

https://izlik.org/JA56FE67NB

Öz

Bu araştırma, sedanter kadınlarda pilates egzersizlerine eklenen progresif gevşeme egzersizleri ve solunum tekniklerinin fiziksel ve kognitif parametreler üzerindeki etkisini değerlendirmek amacıyla yürütülmüştür. Çalışmaya, yaş ortalaması 34,88 ± 9,49 yıl olan 34 sedanter kadın dâhil edilmiş ve katılımcılar basit randomizasyon yöntemi ile deney ve kontrol gruplarına ayrılmıştır. Deney grubu 8 hafta boyunca haftada 2 gün, 90’ar dakikalık oturumlarda pilatesle birlikte progresif gevşeme egzersizi ve solunum teknikleri uygularken; kontrol grubu aynı sürede haftada 2 gün, 60’ar dakikalık pilates yapmıştır. Müdahaleler öncesi ve sonrası esneklik (Otur-Uzan) ,endurans (McGill plank, ekstansiyon, lateral plank), denge (Y Denge: anterior, posteromedial, posterolateral) ve kognitif performans (Stroop, Sayı Menzili) değerlendirilmiştir. Veriler SPSS 25.0 ile analiz edilmiş, anlamlılık düzeyi p<0,05 olarak kabul edilmiştir. Her iki grupta da müdahale sonrası fiziksel ve kognitif parametrelerde istatistiksel olarak anlamlı iyileşmeler saptanmıştır (p<0,05). Gruplar arası karşılaştırmada ise deney grubu, esneklik, gövde enduransı, denge ve kognitif testlerin tüm alt boyutlarında kontrol grubuna kıyasla daha fazla gelişim göstermiştir (p<0,05). Bulgular, pilates programına progresif gevşeme egzersizleri ve solunum tekniklerinin eklenmesinin, sedanter kadınlarda fiziksel uygunluk ve kognitif işlevler üzerinde daha fazla gelişme sağladığını göstermektedir.

Anahtar Kelimeler

Pilates , gevşeme egzersizleri , fiziksel uygunluk , kognitif işlev , solunum teknikleri

Kaynakça

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