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A TRAINING PROTOCOL INTEGRATED OF PILATES- AND YOGA-BASED EXERCISES FOR WOMEN WITH BACK PAIN Bellafiore, M.1,3, Battaglia,G.1,3, Caramazza, G.2,3, Fantauzzo, V.1, Bianco, A.1,3, Palma, A.1, 3. 1: DISMOT (Palermo, Italy), 2: PhD in “Human Diet and Nutrition”(Palermo, Italy), 3: Regional Sport School of Sicily CONI (Olympic National Italian Committee, Italy). Introduction Pilates and Yoga are bodymindactivities recently become very popular in Italian fitness gyms. Their outcomes have been studied separately and it has been reportedthat both reduce low back pain affecting either the physiological and mental aspects (Posadzki et al., 2011; Tilbrook et al., 2011).However, few evidences are present in the scientific literature. The aims of our study were to test the influence of a training protocolincluding exercises of Pilates Matwork and Yoga Poses on several fitness parameters as muscle strength and spine flexibility in womenwith back pain; and whether improvements in these factors were associated with a decrease in symptom frequency. Methods Twentyone women (age: 37.8 ± 8.2 years; weight: 60.1 ± 7.4 kg; height: 163 ± 6 cm; BMI: 22.4 ± 3.2) were recruited to participate in a 8-monthtraining protocol for 1 hour 3 times per week under the guide of the same instructor for all length of training period. This protocol consistedof an initial step of 10 min aimed at activating the muscles involved in the central step of training (35 min), which included Pilates matexercises (Marmaid, Hundred, Swimming, Spine twist, ecc.), followed by a final step of 15 min of Yoga Poses. The exercise difficulty, thenumber of sets and repetitions gradually increased during the training period. Before, during (4 months) and after 8 months of exercisetraining, fitness tests were performed (sit and reach test, trunk lift, sit up, push up, squat). We used the visual rating scale (VRS) to selectparticipants with a frequency of low back pain ranging from ‘occasionally’ to ‘always’. One-way ANOVA test with Bonferroni’s correctionand Chi-squared test were used to analyze significant differences (p<0.05). Results After 4 and 8 months of the training period, we founda significant improvement in the low back and hamstring flexibility; abdomen, upper- and lower-body strength (p<0.001). These changeswere associated with a bigger number of participants who showed a significant reduction of low back pain frequency (p<0.05). DiscussionThe training protocol integrated of Pilates- and Yoga-based exercises appears to be practicable, safe and repeatable for long timeby women with back pain. Muscle isometric contractions and stretching induced by Pilates and Yoga methods can reduce the onset oflow back pain in women. References Posadzki P, Lizis P, Hagner-Derengowska M. (2011). Complement Ther Clin Pract, 17, 85-9. TilbrookHE, Cox H, Hewitt CE, Kang’ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. (2011). Ann InternMed, 155, 569-78.
Lingua originaleEnglish
Numero di pagine1
Stato di pubblicazionePublished - 2012


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