Abstract
While blood flow restriction (BFR) in combination with low intensity exercise is known to stimulate muscle hypertrophy, its influence on flexibility is yet to be determined.
PURPOSE: This study aimed to determine if adding BFR to a Yoga intervention results in greater flexibility improvements in older adults (OA).
METHODS: 25 OA (20 F, 5 M; mean age of 69.3 ± 5.7), participated in a 4-week, bi-weekly, 1hour Yoga session on Zoom. Participants were randomized to a BFR group (n=13) or a control group (CON) (n=12). The BFR group received 4 bands to place on their proximal arms and thighs. Tightness was evaluated based on a response of 7 (moderate pressure without pain) out of 10 using a perceived tightness scale as well as ensuring that one finger could fit between the band and limb. This scale has been found to lead to a 41.5% reduction in blood flow volume and was deemed comparable to using ~55.3% of arterial occlusion pressure with pneumatic cuffs (Gaspar et al., 2024). Bands were purchased from “BFR BANDS” (5cm thigh, 2cm arm). Medical history was taken prior to ensure those using BFR did not experience a cardiovascular event in the last 6 months or have varicose vein. An assistant served as an “online first aid” to ensure safety during the classes. Adverse events include bruising around the occluded limb which was not observed in this study. Functional flexibility was assessed using the sit and reach test (SR) for hamstring and lower back, and the back scratch test (BS) for dominant (DOM) and non-DOM shoulder flexibility during pre and post testing.
RESULTS: While not statistically significant, the SR test revealed trends of greater mean improvement for the BFR group (pre BFR: 27.6cm ± 6.4; post: 29.5cm ± 6.7), (pre CON: 31cm ± 11.4; post: 32cm ± 10.4). The BS test also showed trends of greater mean improvement in the BFR group for both DOM (pre BFR: -2.8cm ± 11.3; post: -1.3cm ± 10.8), (pre CON: -10.5cm ± 14.9; post: -10.5cm ± 14.7) and non-DOM limbs (pre BFR: -12.5cm ± 10.4; post: -10.5cm ± 10.8), (pre CON: -14.6cm ± 14.2; post: -14.6cm ± 14.2).
CONCLUSION: This research shows that using BFR in a Yoga intervention leads to greater mean improvements trends in upper and lower body flexibility. BFR in combination to flexibility exercises could potentially improve flexibility in OA without needing to increase intensity, therefore reducing risk of injuries
Recommended Citation
Sarrazin-Boespflug, Emma and Bergdahl, Andreas
(2025)
"Investigating Flexibility Improvements with Blood Flow Restriction in a Senior Yoga Program,"
International Journal of Exercise Science: Conference Proceedings: Vol. 15:
Iss.
7, Article 5.
Available at:
https://digitalcommons.wku.edu/ijesab/vol15/iss7/5