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

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

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

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

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