Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete
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+ Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete Elizabeth Kovar M.A. | www.elizabethkovar.com | [email protected] | 440-463- 5644
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Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete. Elizabeth Kovar M.A. | www.elizabethkovar.com | [email protected] | 440-463-5644. Learning Objectives. Understand various reasons on how / why we experience tight hips. - PowerPoint PPT Presentation
Transcript of Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete
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Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete
Elizabeth Kovar M.A. | www.elizabethkovar.com | [email protected] | 440-463-5644
+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.
+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)
+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
+…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
+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
+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
+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
+Fascial Lines
Superficial Back Line
+Fascial Lines
Superfiscial Front Line
+Fascial Lines
LATERAL LINE
“Brake for lateral/rotational movement in the trunk
+FASCIAL LINES
SPIRAL LINE
Compensates deeper rotation
+FASCIAL FUNCTIONAL LINES
FRONT / BACK FUNCTIONAL LINES
Connects opposite arm with leg to assist in gait / athletic movments
+FASCIAL LINES
ARM LINES A – SUPERFICIAL FRONT ARM B – DEEP FRONT ARM C – SUPERFICIAL BACK ARM D - DEEP BACK ARM
+Fascial Lines
DEEP FRONT LINE
+Myofascial Release
If tight in the hips: Yoga Therapist
Myofascial Release Foam Roll / Tennis ball
Yoga Instructor Focus on lengthening / strengthening
fascial lines
+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
+Fascial “Help” in Yoga
Warmer Temperature
Slow, Controlled, Movements
Holding postures closer to one minute
Yin Yoga
