Effects of stabilization and yoga training on neuromuscular performance in sedentary women.

PURPOSE: A sedentary lifestyle impairs neuromuscular function by reducing muscle strength, postural control, and balance. This randomized controlled trial examined the effects of an 8-week yoga and stabilization program on isokinetic strength, dynamic balance, and functional movement screening (FMS) in sedentary young women.

METHODS

Forty-two healthy sedentary women (aged 18-24) were randomly assigned to yoga (n = 14), stabilization (n = 14), or control (n = 14) groups. Intervention groups participated in once-weekly sessions: yoga (Surya Namaskar-based) or stabilization (motor control, core, and dynamic resistance exercises). The control group received no intervention. Pre- and post-assessments included isokinetic strength, the Y Balance Test (YBT), and FMS.

RESULTS

Both exercise groups showed significant improvements in FMS scores (Yoga: d = 0.86; Stabilization: d = 0.88) and right quadriceps strength (Yoga: d = 0.87-0.88; Stabilization: d = 0.86-0.88) compared to the control group (p < 0.05). The stabilization group showed greater gains in dynamic balance (YBT Right: d = 0.95; Left: d = 0.90), while the yoga group had relatively higher improvements in left hamstring strength (d = 0.62-0.68). Only the stabilization group showed significant increases in shoulder internal rotation strength (d = 0.67-0.84).

CONCLUSIONS

Once-weekly yoga and stabilization training improved neuromuscular performance in sedentary women. Stabilization exercises were more effective for balance and shoulder strength, while yoga contributed to flexibility and hamstring development. These findings support the feasibility of structured, low-frequency exercise programs to enhance physical function and potentially reduce injury risk in sedentary populations.