A Comparative Evaluation of the Moon Salutation Sequence Versus Static Stretching as Post Exercise Recovery Method Following Exercise

Om Prakash, Khishaalini (2025) A Comparative Evaluation of the Moon Salutation Sequence Versus Static Stretching as Post Exercise Recovery Method Following Exercise. Final Year Project (Bachelor), Tunku Abdul Rahman University of Management and Technology.

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Abstract

This study investigated the comparative effectiveness of the Moon Salutation sequence (MS) and static stretching (SS) as post-exercise cool-down method on recovery among recreationally active female students. Sixteen recreationally active female students, all engaging in at least 150 minutes of moderate weekly exercise, were randomly assigned into either the Moon Salutation (MS) group or the Static Stretching (SS) group. The MS group (n = 8) had a mean age of 20.9 ± 2.9 years, height of 159.5 ± 4.0 cm, weight of 59.5 ± 15.3 kg, and BMI of 23.3 ± 5.4 kg/m², while the SS group (n = 8) recorded 20.6 ± 2.4 years, 158.5 ± 8.7 cm, 58.5 ± 15.8 kg, and 23.2 ± 5.3 kg/m², respectively. Both groups performed a standardized fatigue-inducing step test followed by their assigned cool-down method. Recovery outcomes were assessed through flexibility (Sit-and-Reach), leg power (Vertical Jump), strength (Isometric Mid-Thigh Pull), heart rate recovery (absolute and relative), perceived muscle soreness (VAS), and pressure pain threshold (algometer) at baseline, immediately post-test, and at 24-, 48-, and 72-hour intervals. Results indicated that both groups experienced significant reductions in performance and increased soreness immediately post-exercise. The Moon Salutation (MS) group demonstrated faster physiological and performance recovery compared to Static Stretching (SS). Isometric mid-thigh pull strength in the MS group showed minimal decline from 864.7 ± 114.9 N to 863.2 ± 101.8 N, whereas the SS group decreased from 842.1 ± 146.4 N to 713.4 ± 137.5 N. Vertical jump height was maintained in MS (16.9 ± 1.66 cm to 16.6 ± 2.05 cm) but slightly reduced in SS (18.8 ± 2.4 cm to 17.0 ± 2.3 cm). Flexibility performance remained stable in MS (33.8 ± 5.4 cm to 33.7 ± 5.5 cm) but declined in SS (28.9 ± 3.2 cm to 26.2 ± 4.7 cm). Heart rate recovery improved progressively in both groups, with MS showing lower values at each interval (119.4 ± 11.8, 106.9 ± 11.5, 96.4 ± 11.2 bpm) compared to SS (125.8 ± 10.0, 118.1 ± 8.0, 108.6 ± 6.7 bpm). Pressure pain threshold (PPT) declined to a lesser extent in the MS group across the rectus femoris (10.00 ± 1.41 to 7.35 ± 0.39 kg/cm²), biceps femoris (9.54 ± 0.93 to 7.47 ± 0.70 kg/cm²), gastrocnemius (9.96 ± 0.64 to 8.04 ± 1.21 kg/cm²), and anterior tibialis (11.16 ± 0.93 to 10.72 ± 0.72 kg/cm²) compared to larger reductions in SS (9.17 ± 1.08 to 5.27 ± 0.66, 9.38 ± 1.33 to 5.23 ± 0.87, 9.44 ± 1.24 to 5.01 ± 0.68, and 10.33 ± 1.14 to 10.37 ± 0.97 kg/cm², respectively). Muscle soreness (VAS) increased post-exercise in both groups, though the MS group reported lower values (4.0 ± 0.52) than SS (5.0 ± 0.53) after 72 hours, reflecting superior tolerance to delayed-onset muscle soreness. In conclusion, while both methods facilitated post-exercise recovery, the Moon Salutation sequence provided more effective improvements in flexibility, strength, heart rate recovery and pain sensitivity compared to static stretching. These findings highlight the potential of yoga-based cool-downs as a practical and holistic recovery strategy for recreational athlete