Effects of a 12-week Xiaxi® exercise program on hamstring extensibility, sagittal spine posture and pelvic disposition of university employees: A randomized controlled trial

Introduction

Xiaxi® is a new body-mind exercise modality based on performing different breathing, mobility, stretching, postural awareness, and strengthening exercises carried out in an adjustable "V" shaped postural hammock. However, the effects of Xiaxi® training on hamstring extensibility and sagittal spine disposition are unknown. The objective of the present study was to evaluate effects of a program based on the use of Xiaxi® on the sagittal spinal disposition, pelvic tilt and hamstring extensibility of adults.

Methods

Randomized controlled trial with blinded examiner. Fifty-three adults were randomly placed into an experimental group (EG) that trained once (EG1; n = 16) or twice a week (EG2; n = 18), or a control group (CG; n = 19). The EG1 and EG2 participated in a Xiaxi® exercise program for a total of 12 weeks (60 min/session).

Results

The EG2 showed an increase in pelvic tilt in relaxed standing (p = .029), active alignment in standing (p = .049) and sitting (p = .033); an increase in lumbar kyphosis in the sit-and-reach (SR) test (p = .017); an increase in pelvic tilt in the toe-touch (TT) test (p = .004); and an increase in the distance reached in the SR (p < .001) and TT (p < .001) tests. The EG1 showed an increase in the distance reached in the SR test after the intervention (p = .024).

Conclusions

The practice of Xiaxi® twice a week for 12 weeks could be an effective exercise to increase hamstring extensibility and to change sagittal spine disposition and pelvic tilt in positions that are influenced by hamstring extensibility.