Effect of Yoga Exercise Program on Improving the Posture of Middle-aged People

Abstract

(Purpose) We investigated the effect of our yoga exercise program on improving the posture of middle-aged people. It consists of unique yoga exercises that repeatedly stretch and relax the body combined with coordinated abdominal breathing and exercises that strengthen muscles. (Subject and Methods) Eight healthy middle-aged volunteers underwent the yoga exercise program once a week, 8 times in total. Before and after the exercises, they were measured for pulse rate, blood pressure, angle of pelvic anterior tilt, alignment in a standing position, angle of hip abduction, angle of thoracolumbar rotation, anteflexion in a long sitting position, back extension in a prone position, back muscle strength, abdominal muscle strength, hip adduction strength, and functional reach. Pre- and post-intervention measurements were compared by paired t-test and Wilcoxon’s signed rank test at a significance level of 0.05. (Results) The yoga exercises significantly decreased pulse rate in all of 8 sessions, and significantly lowered highest blood pressure in 6 of 8 sessions and lowest blood pressure in 4 of 8 sessions. This exercise intervention significantly increased the angle of pelvic anterior tilt, angle of hip abduction, angle of right thoracolumbar rotation, anteflexion in a long sitting position, and back extension in a prone position, and significantly improved alignment in a standing position. The angle of left thoracolumbar rotation, abdominal muscle strength, hip adduction strength, and functional reach showed no significant change. (Conclusion) The yoga exercise program for middle-aged people improved their posture, including the angle of pelvic anterior tilt. These stretching exercises with the unique yoga poses were effective in improving the flexibility of the hamstrings, hip adductor, and trunk muscle. The results suggested that the low-load back muscle strengthening exercises that tilt the pelvis forward and extend the spine might be effective in strengthening the inner and external muscles of the back in a balanced manner.