By Renee’ Fulkerson
By Renee’ Fulkerson
- Am I able to take a full deep breath in this posture?
- Does my spine and sacrum maintain their curves and integrity?
- Does this posture simulate functional movement, am I comfortable and stable?
We have been exploring in my public YogAlign practice that some folks do not and have not ever felt comfortable and stable in a forward lunge. A lunge is a lower-body exercise that works several muscle groups at once. The targeted muscles include the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.
Not feeling stable in the forward lunge restricts deep breath, alignment and there for is not comfortable or stable. The solution is simple we have placed a yoga block under the back foot which has a double duty purpose. One it allows the student to get alignment from the foot to the hip, raises the heel to a comfortable level and creates the stability the student was lacking and once they are in a stable lunge everything else falls into place.
I have also had students lunge with the assist of the wall. Placing their right foot forward big toe close to the wall be not touching, left foot back on a block or heel lifted once they feel stable (foot in alignment with hip) I have them check to see if the back of the head the Occipital bone and the sacrum are in alignment creating even more stability and bonus proper alignment. Next when alignment and stability are solid we sink into the front knee and place the pads of our fingers (fingers open to turn on the arm muscles) against the wall upper chest height and start our SIP breath (structurally Informed Posture- informs our body of how to be in good posture by aligning from the inside out). Allowing this core breath to stabilize the body along with drawing the shoulder blades together creating even more stability.
When properly aligned in a posture with effective breathing and feeling stable and comfortable then and only then will we reap all the benefits the posture has to offer. I would say the above described YogAlign Power Lunge is sustainable for the human body as it ticks all our boxes.
If we are moving through a yoga practice that is harming or damaging our human body what would be the point? Although sometimes this may happen and we do not even realize it is happening. Be careful when an instructor cues a posture is supposed to be painful and to breath through the pain. That may be somewhat true for a person who has had a debilitating accident and is in recovery (physical therapy) and even then I would question the motive and benefits.
We can create a happy healthy mind, body and spirit well into a mature age by putting our body in breathable, aligned, functional, comfortable and stable yoga postures.
Now go out and use your sustainable body for good!
See you on the mat.
By Renee’ Fulkerson
You might be thinking what does sitting in a chair haft to do with an ocean’s reefs? I would be thinking the same thing if I had not made the connection personally on my last adventure out snorkeling.
A little back story:
Last year in the middle of April 2018 Kauai received 50 inches of rain in 24 hours that devastated the island. The north shore communities of Wainiha and Haena were cut off from the rest of the island due to countless mudslides that covered the only two lane road in or out of these communities. It took over a year to repair the road to a safety standard that would allow all non Wainiha and Haena residents to re-enter the area.
During this one year period the only folks allowed in and out of the above mentioned communities while massive road repair was taking place were the full time residents. As a full time resident living in Haena I saw with my own eyes the land transform.
Myself and many of the locals had an opportunity of a lifetime to spend time on the secluded and empty beaches. We began to see the fish returning, turtles nesting that had not been there since folks could remember and the reefs were coming alive again.
This is when I began my regular snorkeling adventures!
During this time I continued teaching and practicing YogAlign – pain-free yoga from your inner core. I began realizing much of my movements in the water reflected my movements in YogAlign. Not to mention breathing through the snorkel replicated the SIP breath in my practice. Like snorkeling a full body activity we too in YogAlign engage the entire body in practice and view the body as a whole.
The primary muscle groups engaged while snorkeling include:
Hip flexors, ham strings, upper and lower abdominal’s, quads and gluteul muscles
A fair amount of flexibility in the ankle region as well as the ability to point the toes like a dancer is necessary (if you prefer to avoid leg and foot cramps).
A strong core (abdominal, Oblique and back muscles) help to create a stable platform for legs to kick as well as a balance in your front and back leg strength.
Here is were the sitting in a chair comes in as none of the above mentioned muscle groups are engaged during sitting – it is quite the opposite. (the average American spends 7.7 hours a day sitting)
Having said that you take an average person who sits 7.7 hours a day in a chair and he or she decides one day to go snorkeling chances are the ocean reefs (fragile underwater ecosystem) and themselves are going to suffer.
How because he or she would be expecting their bodies to preform in a way it is incapable of preforming. The primary muscle groups that need to be engaged while snorkeling have amnesia from sitting. Flexibility in the ankles and pointing of the toes would be limited – due to the shortening and tightening of the front line while sitting. Their core would be void creating an unstable platform for their legs to kick not to mention the unbalance between the back and front leg muscles.
How does all of this effect the oceans reefs?
On my last snorkeling adventure I realized I had gained greater endurance, strength and stamina (all supported by my regular YogAlign practice). However when I looked all around me as far as my eye could see people were STANDING ON THE REEFS! Why? Because they were tired and or had leg/ foot cramps and difficulty breathing (and yes I asked).
I swam up and said do you realize you are standing on a fragile underwater ecosystem that has had a years gift to repair itself from the endless years of damage it has received? Usually the response was I was so tired I could not get back to shore or I was having trouble breathing and got a leg cramp. lol
I encourage everyone to get out and get moving including snorkeling however, not at the sake of our ocean reefs (fragile underwater ecosystems) or their safety. #getupstandupforyourlife
See you on the mat!
Golf injuries are common but avoidable. Learn how to protect yourself.
Although golf is a low-impact sport, it’s associated with a significant number of injuries. Many golfing-related injuries are a result of poor mechanics or overuse. The most commonly injured area is the lower back, followed by the elbow, wrist and hand, and shoulder.
Follow these tips to stay in shape on the course.
Adjust your swing
The entire body is used to execute a golf swing in a complex and coordinated movement. When this movement is repeated frequently, significant stress is placed on the same muscles, tendons and joints. Over time, this can result in injury.
Understanding the mechanics behind your golf swing can help you prevent golf injuries. Try to:
- Use proper posture. Stand with your feet shoulder-width apart and rotated slightly outward, and with your knees slightly bent. Hold your spine relatively straight; your trunk should be tilted forward, but most of that movement should come from your hips. Avoid hunching over the ball, which may contribute to neck and back strain.
- Stay smooth. The power of a golf swing comes from force transferred smoothly through all the muscle groups, from your ankles to your wrists. If you depend on one part of your body for your hitting power, you may be more prone to injuries. For example, overemphasizing your wrists during your swing can lead to golfer’s elbow — a strain of the muscles on the inside of the forearm.
- Don’t overswing. If you swing the club too hard or too fast, you may stress your joints. Relax and take a nice, easy swing at the ball. The best golfers have consistent — not necessarily fast — swing tempos.
If you want to reduce the risk of golf injuries, consider taking lessons. What you learn about your golf swing may even help you shave strokes from your score.
Other tips to keep you on the course
There’s more to golf than your golf swing. Consider other ways to lower your risk of golf injuries:
- Warm up. Before you practice your swing or play a round of golf, warm up for at least 10 minutes with a brisk walk or a set of jumping jacks. Stretch your hands, wrists, forearms, elbows, shoulders, spine and pelvis. Swing your golf club a few times, gradually increasing your range of motion.
- Start slowly. You might start out by practicing your swing for hours, believing it’s helping your game. But if your body isn’t conditioned for the strain, repetitively practicing your golf swing may do more harm than good. Work up to your desired level of activity instead.
- Strengthen your muscles. You don’t need bulging muscles to hit a long drive — but the stronger your muscles, the greater your club speed. Stronger muscles are also less prone to injury. For best results, do strength training exercises year-round.
- Focus on flexibility. Regular stretching can improve your range of motion and lead to a more fluid golf swing.
- Build up your endurance. Regular aerobic activity can give you staying power on the course. Try walking, jogging, bicycling or swimming.
- Lift and carry clubs carefully. Golfers who carry their own bags have higher rates of shoulder and back injuries than do other golfers. If you jerk heavy clubs out of the trunk of your car, you could injure yourself before you reach the first tee. Use proper lifting technique: Keep your back straight and use the strength of your legs to lift.
- Try to avoid hitting objects other than the ball. Elbow and wrist injuries are often the result of hitting the ground or the rough.
- Choose proper footwear. Dress for comfort and protection from the elements. Wear golf shoes with short cleats. Long cleats dig into the sod and hold your feet planted as you swing, which may strain your knees or ankles.
Watch out for hazards on the course
Be careful to limit your sun exposure while golfing. Remember to:
- Use sunscreen.
- Wear sunglasses to filter out UVA and UVB rays.
- Wear a hat with a visor to shade your eyes and face.
Watch for signs and symptoms of dehydration, heat exhaustion and heatstroke. Drink plenty of water, whether you feel thirsty or not, and cut your game short if necessary. Red flags for heat-related injury might include:
- Muscle cramps
- Rapid heartbeat
When riding in a golf cart, keep your feet inside the cart. Golfers have suffered broken ankles when their feet have been caught in the moving parts of golf carts.
Keep an eye out for storms. Call it quits at the first sign of threatening skies or lightning.
Whether golf is a new interest or a lifelong passion, make the most of your time on the course by protecting yourself from golf injuries. Consider it all part of the game.
Article written by Healthfocus Physiotherapist Dr Mandy Hobbs PhD.
Have you ever been told that you need to work on your “core” by a health professional or fitness instructor? Does your “core” just disappear because you didn’t know it was there in the first place or did you just misplace it one day?
So what does the term core stability mean? Like so many terms related to health, it has various meanings to different health professionals. Some clients with back pain will roll their eyes when I suggest using an exercise approach to low back pain.” I’ve done it all before and it doesn’t work” they lament. What can be difficult, is determining what they have been shown as exercise previously and how this relates to their particular back problem. Whilst no one approach to back pain works for all people, understanding the concepts used to treat low back pain is useful.
The concept of spinal stability has evolved through the 20th century. Joseph Pilates devised his “Pilates” system of exercise , that emphasised control of movement, in the first half of last century. The idea of spinal pain resulting from poor control of spinal stability, developed in the 1970s. This suggested that repetitive microtrauma damages spinal tissue because the spine looses stability. In the 1990s Manohar Panjabi, a researcher in the US described a system of spinal stability that further enhanced this knowledge .
If the spine is considered an unstable stack of bones that buckles without muscle control, Panjabi’s spinal stability theory relies on 3 subsystems that all work together .
The first known as the passive system is the bony and soft tissue structures including the ligaments and discs, and joints of the spine that keep the spine together particularly at the extremes of movement.
The muscles that act on the spine, know as the active system, is the second. Muscles can generate forces that control how the spine moves. This however is only as good as the computer that drives it. Relying on the third system known as the control system, muscles can only work when receiving correct messages from the brain.
Confused? You’re not alone. But essentially, a break down in any one of these three systems can lead to poor spinal control and potential damage and pain. So what can we do to improve this when things go wrong and can exercise help?
One approach is to identify which muscles are not working well and then retrain them so that they return to doing their job of controlling the spine. Because in the “normal” healthy spine these work on automatic pilot without us thinking about them, learning to turn them on during activity is not necessarily easy. It is not a case of just bracing everything and hoping for the best. Too much force and pain can actually increase, and mobility can be lost.
Thorough assessment by a physiotherapist can identify those muscle that have stopped working , and those that may be overworking because the brain has identified an error in the system and has started to recruit the incorrect muscles. Technology such as real time ultrasound can be utilized to accurately visualise how the deep muscles are working. This can assist in prescribing the correct exercise program for each individual.
So for those of you that are lucky enough to not have back pain, breathe a sigh of relief that this wonderful, complex system of motor control continues to work and protect your spine without having to think about it too much.
Have you ever had a friend whose party trick is to bend their thumb to their wrist, or contort a limb into a position that’s just wrong (and a bit gross)?
Well, I’ve always been that person.
Most of my life I’ve been told I’m “double jointed”, without even knowing what that meant, other than that I’m really flexible.
Turns out, there’s a clinical definition for being too flexible — generalised joint hypermobility (GJH). So much clearer, right?
Hypermobility is both a genetic and acquired condition that affects the body’s connective tissue, making it much more elastic than it should be.
This can be a problem because connective tissue is the stuff that holds us together.
It’s in your organs, skin, muscles, blood vessels – pretty much everywhere. And it surrounds your muscles, joints, tendons and ligaments.
BY NICOLE RADZISZEWSKI
My Knees Hurt!
Knee pain is one of the most common runner complaints. However, the knee itself—a simple hinge joint designed to bend in one direction—is rarely the root of the issue.
Often dubbed the “middle child,” the knee has the misfortune of being stuck between two problematic siblings: the feet and hips. But the poor knee’s worries don’t stop there. Even an old shoulder or back injury can add to the knee’s stress, particularly when running is involved, says Rebecca Johnson, a physical therapist in the Chicago area.
For this reason, it’s really important to look at how your entire body is moving. “If you have an overuse injury, you didn’t ‘hurt’ your knee—your knee is just a symptom that something is wrong,” she says. “Now we need to figure out how to unload the knee.”
Determining how to reduce the knee’s workload is a bit of a detective game. Typically, increased forces are due to an inefficient gait pattern, says Johnson.
Potential Causes Of Knee Pain:
- Too much vertical movement/bouncy gait
- Too much lateral movement
- Left/right asymmetries, such as when hip extension is limited on one side
- Alignment issues, such as knee valgus (when the knees cave inward) or overpronation at the foot (when the foot rolls inward and the arch flattens)
- Inefficient or loss of reciprocal arm/leg swing
You can observe a runner’s gait and notice any of these issues. The challenge lies in determining the “why.” For instance, a bouncy gait indicates a lack of efficient hip extension—which likely results in overuse of the quads, and underuse of glutes and hamstrings, Johnson says.
She seeks the answers to several questions during an assessment: Are a runner’s glutes and hamstrings weak, or is a joint limiting their function? Could dysfunction at her core be to blame for tight hip flexors and quads? Is an old ankle injury inhibiting her toe-off and thus preventing her from getting good hip extension? Is there a range-of-motion issue—related to restrictions in the nervous, skeletal, myofascial or visceral (organ) systems? Or does the runner just need some cues to help her change her gait? Johnson says all of these potential scenarios need to be considered when knee pain is a nagging complaint.
Johnson adds that rest is rarely an adequate solution for nagging knees. “If your car alignment is off, you don’t just park in the driveway, hoping that with a little rest it will run better the next day—you take it to your mechanic. The same goes for your own body. Treatment by a skilled physical therapist will keep you up and running, not stalled on the couch.”