Transcript Beyond Pigeon Pose:Yoga for the Hip-Flexed

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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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Learning Objectives
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Understand various reasons on how / why we experience
tight hips.
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Comprehend a better understanding of the importance of
fascia and the connection throughout the body
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Ways to release tightness through self myo-fascial release
and yoga poses.
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All about the Hips
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Hips = Complex Joint
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Hip Joint aka “Acetabulofemoral Joint”
 Head of Femur adjoining 3 pelvic bones (ilium, ishium,
pubis)
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Anterior (Front View) – reveals 9 muscles
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Posterior View (Back View) – reveals 12 muscles
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Synovial Joint with 3 movements
In Movement Hip = Mobility
Located between two stable Joints (Knee, Lumbar Spine)
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Why are Hips Tight?....
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Constant Sagittal Plane Movements
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Constantly in a Hip-Flexed State
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Poor Posture – Sitting, Standing, Movement
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Let’s Try It!
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Surgery / Scar Tissue
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A-symmetries / Center of Gravity
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Pelvis is “Storage” area for emotions, guilt, fear
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Overuse of Connective Tissue
Tight hips occur from natural imbalance or athletic overuse
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…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
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What is Fascia?
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High percentage of pain /lack of mobility maybe from fascial
issues
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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.”
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Without fascia our muscles would look like hamburger meat!
 Chicken Example
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3 Levels of Fascia
 FASCIA
+ COMPLEX!
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Superficial Fascia – Located below skin & contains Fat
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Deep Fascia – Below superficial & thicker /tougher
layer
 Encases bones, muscles, organs, nerves & blood
vessel
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Subserous Fascia – Covers inner most body cavities
 Heart, abdominal, lungs
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Deep Fascia
 AKA
Intramuscular Fascia
 Directly
 Main
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related to flexibility & ROM
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
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Fascial Lines
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Superficial Back Line
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Fascial Lines
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Superfiscial Front Line
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Fascial Lines
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LATERAL LINE
“Brake for lateral/rotational movement in the trunk
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FASCIAL LINES
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SPIRAL LINE
Compensates deeper rotation
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FASCIAL FUNCTIONAL LINES
FRONT / BACK FUNCTIONAL LINES
Connects opposite arm with leg to assist in gait / athletic movments
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FASCIAL LINES
ARM LINES
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A – SUPERFICIAL FRONT ARM
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B – DEEP FRONT ARM
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C – SUPERFICIAL BACK ARM
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D - DEEP BACK ARM
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Fascial Lines
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DEEP FRONT LINE
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Myofascial Release
 If
tight in the hips:
 Yoga Therapist
 Myofascial Release
 Foam Roll / Tennis ball
 Yoga Instructor
 Focus on lengthening / strengthening fascial
lines
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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
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Fascial “Help” in Yoga
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Warmer Temperature
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Slow, Controlled, Movements
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Holding postures closer to one minute
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Yin Yoga
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THANK YOU
WWW.ELIZABETHKOVAR.COM
[email protected]
440-463-5644