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Effects of Hatha Yoga Exercises on Spine Flexibility in Women Over 50 Years Old

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Effects of Hatha Yoga Exercises on Spine Flexibility in Women Over 50 Years Old J. Phys. Ther. Sci. Original Article 27: 361–365, 2015 Effects of hatha yoga exercises on spine flexibility in women over 50 years old Małgorzata grabara1)*, Janusz szopa1) 1) Department of Recreation, The Jerzy Kukuczka Academy of Physical Education: Mikolowska Street 72a, 40-065 Katowice, Poland Abstract. [Purpose] The aim of this study was to access the flexibility of the spine in women practicing yoga as a part of the “University for Health” project. [Subjects and Methods] The study included 56 women ranging in age be- tween 50–79 and attending 90 minutes hatha yoga sessions once a week. The measurements were performed twice- at the beginning of the project and after its completion, i.e., after 20 weeks of classes. The range of spine mobility in three planes was measured using a Rippstein plurimeter. The range of motion in the sagittal and frontal planes was measured in a standing position with the feet hip-width apart. The torsional range of motion of the subjects was measured with the trunk bent at a right angle and the legs apart. The flexibility ranges of the spine and hamstrings were also measured by the toe-touch test in a standing position. [Results] This study showed that the applied yoga exercises increased spinal mobility and flexibility of the hamstring muscles regardless of age. [Conclusion] Yoga exercises should be recommended to the elderly to make their muscles more flexible and to increase the range of motion in the joints, which is particularly important for improving their life quality. Key words: Hatha yoga, Flexibility, Joints mobility (This article was submitted Jun. 30, 2014, and was accepted Aug. 24, 2014) INTRODUCTION physical activity because of the fear of falls, body overloads, excessive blood pressure peaks, etc8, 9). Exercises for older Physical activity (PA) contributes to many health ben- people should be aimed at maintaining good physical fitness efits and therefore significantly delays typical physiological and therefore contribute to reducing the risk of disability10). changes associated with aging1, 2). PA improves functioning PA for the elderly should be based on exercises that develop of individual body systems, prevents obesity, diabetes, osteo- endurance, develop the strength of large muscle groups, and porosis and high blood pressure; improves elasticity of blood increase joint mobility3). Therefore, yoga exercises (hatha vessels; enhances brain functions; and helps in maintaining yoga) can be recommended as a suitable form of recreation the feeling of general well-being; thus improving quality of for the elderly11–13). It is the most widespread form of yoga life3–7). PA deficiency may contribute to the occurrence of practice in Europe and America, and it is recommended as a chronic diseases, hypokinetic diseases and even early death, form of alternative medicine therapy14). which is defined as sedentary death syndrome1). Moderate Yoga exercises require setting the body into a certain exercises performed by the elderly on a regular bases are correct position (asana) and then staying in that position correlated with lower mortality and have beneficial effects for a period from several seconds to several minutes. When on the lipid profile4). performing these exercises, one may use a variety of assis- PA is particularly important for older people because it tive tools like mats, belts, and blankets, which may be very improves their physical fitness. This should also have a posi- helpful to the exercising person, especially in the cases of tive effect on their life quality, enabling them to live more in- those with a level of general fitness. Many positive effects of dependently. However, not all forms of recreational activity yoga exercises are widely documented in the literature14–27). are suitable for the elderly due to frequent contraindications Previous studies have reported that performing regular yoga with respect to performance of certain exercises. A low level exercises enhanced the functioning of various organs and of physical fitness in seniors is often caused by the resentment systems of the body15, 16), improved physical fitness17), and they have concerning performance of any form of significant in particular, increased flexibility, static strength, equilibrium of body motion17), and body posture21–25) and contributed to a reduction chronic low back pain or prevented its recur- 26, 27) *Corresponding author: Małgorzata Grabara (E-mail: rence . It is worth mentioning that one of the causes of [email protected]) back pain is shortening of the hamstring muscles, which also ©2015 The Society of Physical Therapy Science. Published by IPEC Inc. affects the correct position of the pelvis and the shape of 28) This is an open-access article distributed under the terms of the Cre- lumbar lordosis . ative Commons Attribution Non-Commercial No Derivatives (by-nc- There are not many published papers about the effects of nd) License <http://creativecommons.org/licenses/by-nc-nd/3.0/>. yoga exercises on body flexibility of the elderly29), and the 362 J. Phys. Ther. Sci. Vol. 27, No. 2, 2015 existing ones relate mostly to flexibility assessment by using of the Jerzy Kukuczka Academy of Physical Education in the senior fitness test for upper body flexibility and lower Katowice, Poland. All the selected persons were informed body flexibility30–32), by using goniometry (the range of mo- about the procedures and voluntarily signed a consent docu- tion in the shoulders and hip joints)20, 31), or by using other ment prior to the beginning of the sessions. methods33, 34). According to the authors’ knowledge, there have been no studies done assessing flexibility of the spine Methods in three planes in older women who practice yoga exercises. The subjects participated in 90-minute (hatha) yoga For people over 50 years of age, having appropriate flex- sessions once a week for 20 weeks. A group of participants ibility (mobility) is very important in prevention of back never exceeded 18 persons. The sessions began with the problems, especially in the lumbar region. Flexibility is de- Mountain Posture (Tadasana), and the subsequent positions fined as the morphofunctional capacity to be able to traverse focused primarily on elongating the spine and improving one or more joints within their optimum ranges. A measure flexibility, balance, muscle strength, and endurance. The of flexibility is the range of motion in the joints, which is following yoga postures were used: Chair Posture (Utka- most commonly expressed in degrees. tasana), Standing Half Forward Bend (Ardha Uttasana), The aim of the study was to evaluate the effect of yoga Warrior Poses I and II (Virabhadrasana I, II), Tree Posture exercises on flexibility of the spine in women over the age of (Vrksasana), Triangle Pose (Utthita trikonasana), Extended 50. We hypothesized that regular yoga exercises performed Side Angle Pose (Utthita parśva konasana), Pyramid Pose at least once a week could help improve the flexibility of the (Parsvottanasana), Cat Pose (Darnikasana), Downward Fac- spine in all planes. ing Dog Pose (Adho-mukha Śvanasana), Upward Facing Dog Pose (Urdhva-mukha Śvanasana), Twisted Triangle SUBJECTS AND METHODS Pose (Parivrtta-trikonasana), Revolved Side Angle Pose (Parivrtta Parsvakonasana), Locust Pose (Salabhasana), Subjects Sphinx (Salamba bhujangasana), Bow Posture (Dhanurasa- The study involved 56 women within the age range na), Half Upper Bow Pose (Ardha urdhva Dhanurasana), of 50–79 (mean = 62.9±6.26) who were participating in Staff Pose (Dandasana), Cow Face Pose (Gomukhasana), In- yoga sessions implemented under the European Union tense Dorsal Stretch Posture (Paschimottanasana), Revolved “University for Health” program. The project included the Forward Bend Pose (Parivrtta Paschimottanasana), Bound implementation of an active health education programme Angle Pose (Baddha Konasana), Wide Seated Forward Bend as well as physical recreation for the elderly. The means Pose (Upavistha Konasana), Sage’s Pose (Marichyasana), applied were prophylactic, compensation and relaxation, Upward Extended Feet Pose (Urdhva Prasarita Padasana), physical activities, lectures and talks about health education, Sleeping Vishnu Pose (Anantasana), Bridge Posture (Setu marches, outdoor tourism, and physical education classes. Bandha Sarvangasana), Shoulder Stand (Sarvangasana), and Most of the participants were students of the “University of Legs Up the Wall Posture (Viparita Karani). the Third Age” at Jan Dlugosz University in Częstochowa Classes always ended with the Corpse (Savasana) Pos- or students of the “University of the Third Age” at Silesia ture. The practitioners could utilize exercise mats, blocks, University in Katowice, Poland. However, the project was straps, chairs, walls, or ladders as well. Meditation and open to everyone over the age of 50 and living in the cities of breathing (pranayama) practices were not included. Czestochowa and Katowice. The project was financed by the A set of exercises with selected yoga exercises (asanas), European Union as a part of the Temporary Resources 2008 easy to practice by oneself35), was handed over to each par- “Raising social awareness and strengthening advocacy as ticipant with the plea to practice them at home on regular well as monitoring activities of non-governmental organisa- bases. tions” programme. The participants filled out two sets of questionnaires: All the participants were examined by a cardiologist initial ones (subjective assessment of health and fitness, pos-
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