1 / 19

Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete

Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete. Elizabeth Kovar M.A. | www.elizabethkovar.com | erkovar@yahoo.com | 440-463-5644. Learning Objectives. Understand various reasons on how / why we experience tight hips.

amity-england
Download Presentation

Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete Elizabeth Kovar M.A. | www.elizabethkovar.com | erkovar@yahoo.com | 440-463-5644

  2. Learning Objectives • Understand various reasons on how / why we experience tight hips. • Comprehend a better understanding of the importance of fascia and the connection throughout the body • Ways to release tightness through self myo-fascial release and yoga poses.

  3. All about the Hips • Hips = Complex Joint • Hip Joint aka “Acetabulofemoral Joint” • Head of Femur adjoining 3 pelvic bones (ilium, ishium, pubis) • Anterior (Front View) – reveals 9 muscles • Posterior View (Back View) – reveals 12 muscles • Synovial Joint with 3 movements • In Movement Hip = Mobility Located between two stable Joints (Knee, Lumbar Spine)

  4. Why are Hips Tight?.... • Constant Sagittal Plane Movements • Constantly in a Hip-Flexed State • Poor Posture – Sitting, Standing, Movement • Let’s Try It! • Surgery / Scar Tissue • A-symmetries / Center of Gravity • Pelvis is “Storage” area for emotions, guilt, fear • Overuse of Connective Tissue Tight hips occur from natural imbalance or athletic overuse

  5. …CONTINUED • WHY DO WE NEED TO “LOOSEN” OUR HIPS? POOR POSTURE/IMBALANCE > COMPROMISED JOINT STABILITY / MOBILITY RELATIONSHIP > DYSFUNCTIONAL MOVEMENT > OVERLOAD OF MUSCLES > INEVITABLE BREAKDOWNS > PAIN, INJURY OR FURTHER COMPENSATION

  6. What is Fascia? • High percentage of pain /lack of mobility maybe from fascial issues • Definition: • “Structure of connective tissue that surrounds muscles, group of muscles, blood vessls, nerves, binding some structures together, while permeating others to slide smoothly along each other.” • Without fascia our muscles would look like hamburger meat! • Chicken Example

  7. 3 Levels of Fascia • FASCIA + COMPLEX! • Superficial Fascia – Located below skin & contains Fat • Deep Fascia – Below superficial & thicker /tougher layer • Encases bones, muscles, organs, nerves & blood vessel • Subserous Fascia – Covers inner most body cavities • Heart, abdominal, lungs

  8. Deep Fascia • AKA Intramuscular Fascia • Directly related to flexibility & ROM • Main Functions • Ensures framework & alignment of muscles fibers, blood vessels & nerves • Enable safe transmission of forces through muscle • Provides lubrication between muscle fibers that allow muscles to change shape during contraction / elongation. Contract vs. Relax Capability

  9. Fascial Lines • Superficial Back Line

  10. Fascial Lines • Superfiscial Front Line

  11. Fascial Lines • LATERAL LINE “Brake for lateral/rotational movement in the trunk

  12. FASCIAL LINES • SPIRAL LINE Compensates deeper rotation

  13. FASCIAL FUNCTIONAL LINES • FRONT / BACK FUNCTIONAL LINES Connects opposite arm with leg to assist in gait / athletic movments

  14. FASCIAL LINES • ARM LINES • A – SUPERFICIAL FRONT ARM • B – DEEP FRONT ARM • C – SUPERFICIAL BACK ARM • D - DEEP BACK ARM

  15. Fascial Lines • DEEP FRONT LINE

  16. Myofascial Release • If tight in the hips: • Yoga Therapist • Myofascial Release • Foam Roll / Tennis ball • Yoga Instructor • Focus on lengthening / strengthening fascial lines

  17. Integration into Yoga • Strength & Stretch Fascial Lines • If tight in the hips, may have to lengthen other areas • Not just Hip Focused • Integration of two or more lines • BREATH is highly important • Connected from top to bottom • T-shirt example

  18. Fascial “Help” in Yoga • Warmer Temperature • Slow, Controlled, Movements • Holding postures closer to one minute • Yin Yoga

  19. THANK YOU • WWW.ELIZABETHKOVAR.COM • ERKOVAR@YAHOO.COM • 440-463-5644

More Related