biomechanics of Yoga

Neuroplasticity: The Power of the Mind

Neuroplasticity: The Power of the Mind

Sarah Jamieson / Thoughts / , / 1 Comment

“THE BRAIN CAN CHANGE ITSELF. It is a plastic, living organ that can actually change its own structure and function, even into old age. Arguably the most important breakthrough in neuroscience since scientists first sketched out the brain’s basic anatomy, this revolutionary discovery, called neuroplasticity, promises to overthrow the centuries-old notion that the brain is fixed and unchanging. The brain is not, as was thought, like a machine, or “hardwired” like a computer. Neuroplasticity not only gives hope to those with mental limitations, or what was thought to be incurable brain damage, but expands our understanding of the healthy brain and the resilience of human nature.” – The Brain That Changes Itself

 

Neuro is for “neuron,” the nerve cells in our brains and nervous systems. Plastic is for “changeable, malleable, modifiable.” Our journey starts here… neuroplasticity.

The first discoveries of neuroplasticity came from studies of how changes in the messages the brain receives through the senses can alter its structure and function.

For decades, the dogma of neuroscience was that the adult human brain is essentially immutable, hardwired, fixed in form and function, so that by the time we reach adulthood we are pretty much stuck with what we have. The doctrine of the unchanging human brain has had profound ramifications. For one thing, it lowered expectations about the value of rehabilitation for adults who had suffered brain damage or or about the possibility of fixing the pathological wiring that underlies psychiatric diseases. And it implied that other brain-based fixities, such as the happiness set point that, according to a growing body of research, a person returns to after the deepest tragedy or the greatest joy, are nearly unalterable.

But research has overthrown the dogma. In its place has come the realization that the adult brain retains impressive powers of “neuroplasticity”—t he ability to change its structure and function in response to experience and stimuli. These aren’t minor tweaks either, they can long lasting sustainable results. Even if one suffers a great trauma in their adult life, the brain has significant power to overcome and “re-wire” itself to improve “internal living conditions.”

In the TIMES article “The Brain: How the Brain Re-Wires Itself,” written in 2007, Sharon Begley states “When signals from the skin or muscles bombard the motor cortex or the somatosensory cortex (which processes touch), the brain expands the area that is wired to move, say, the fingers. In this sense, the very structure of our brain–the relative size of different regions, the strength of connections between them, even their functions–reflects the lives we have led. Like sand on a beach, the brain bears the footprints of the decisions we have made, the skills we have learned, the actions we have taken.”

Even more profound, the discovery showed that mental training had the power to change the physical structure of the brain. We seldom stop to realize that our world (our model of the world) is shaped by how our mind views reality. We experience reality within our minds, through sensory filters based on biology, cultural conditioning and personal interpretations that are based on experience and education.

Yoga and Mindfulness can play a significant role in the evolutionary process of neuroplasticity and re –wiring the brain. Neuroscience has proven to demonstrate that the neuroplasticity of the brain, and when there is sustained, focused attention …”mindfulness,” it can change the wiring of brain neurons.

 

If we look at the word itself …”Mindfulness” this means “the nonjudgmental awareness of experiences in the present moment;” which can be further broken down into four acting components; regulation of attention, body awareness, self-awareness and regulation of emotion. Previous research on mindfulness meditation has shown that it aids in lowering blood pressure improves immune system, reduces stress and anxiety, improves mental health and brain function and minimizes pain sensitivity.

 

While the human brain has apparently underestimated itself, neuroplasticity isn’t all good news; it renders our brains not only more resourceful but also more vulnerable to outside influence. It is by understanding both the positive and negative effects of plasticity that we can truly understand the extent of human possibilities. Change is constantly happening in our inner and outer worlds. Through the practice of yoga including the use of breath, movement, sound, and meditation we can influence the direction of these changes.

 

“We can learn that our thoughts can switch our genes on and off, altering our brain anatomy” – Norman Doidage

Sources:

TIME Magazine: “The Brain: How The Brain Rewire’s Itself”

Book: “The Brain That Changes Itself” by Norman Doidage, M.D

 

THE BIO MECHANICS OF DANCE: THE LUMBO-PELVIC HIP COMPLEX

THE BIO MECHANICS OF DANCE: THE LUMBO-PELVIC HIP COMPLEX

Sarah Jamieson / Thoughts / , / 1 Comment

““Dance is the hidden language of the soul”  ~ Martha Graham

 

The Stats:

85% of people will suffer lower back pain at some point in their life

5% become chronic and unremitting

70% of reoccurring symptoms and compensations

20% of LBP (low back pain) patients also have SI joint (synovial portion) as a pain generator

 

Truth be told, these stats are just for the basic population; many of whom play recreational sports on the weekends and many of whom rock the role of “Desk Jockey” as a professional study or in the corporate world. However, this post takes into account the above stats as well as sports specifics and in today’s post we focus on the sport of dance.

 

Introduction

With sport, comes a new gambit of neuromuscular training and adaptive skill sets that, if not implemented correctly or at the right times during the athletes training cycles can lead to breakdowns in the body, some of which; could result in long term discomfort.

Over the course of the last few years I have been compiling case studies on the consistent patterns I have been noticing in today’s population.  Clients who participate in the same sport, or have similar professions all exhibit similar movement breakdowns and somatic pain; yet they experience them very different (based on unique mechanics and their reflection of the world).

One specific group of clients I have noticed over the years who exhibit early onset of lumbo-pelvic dysfunctions and low back pain are dancers. Much of my work in this area has been observing the fundamentals of dance and the specialized movement patterns to deduce consistent patterns that can lead to breakdowns in dance.

For this post I have limited the information to Western Contemporary and Classical Ballet movements, however, it should be noted that many forms of dance can be applicable, such as; the Classical North Chinese dance of Niuyangge, as well as the Classical styles of Indian Dance; Bharatanatya, Odissi, Kathak and many others.  These fundamentally arranged groups include; alignment, plié, relevé, passé, degagé, développé, rond de jambe, grand battement, forward stepping patterns, elevation and break falls and other motor dance specific patterns.

For this post I would like to restrict my thoughts to Alignment as this gives a broader scope of how alignment directly relates to the common place “lumbo-pelvic dysfunction” and ‘back pain” featured in this article. It is where a coach should start observing the student and then start to breakdown each movement into specific mechanical sequences.

Alignment:

Although this word will have varying definitions to some researchers, clinicians etc, and the generalization of the word is pretty common place. Alignment is based on the arrangement of the body segments and skeletal structure in a vertical column with respect to the line of gravity.

The Pelvis:

A biomechanical research paper on dance by Donna Krasnow, MS, a professor and head of the Department of Dance atYorkUniversityproduced a study outlining early research in this field.

“One of the early research studies investigating alignment was a master’s thesis by Bannister (1977),3 which examined the interrelationships of pelvic angle, lumbar angle, hip mobility, and the correlation of alignment to low back pain. Participants were 8 male and 55 female university dance students. They were photographed from front and side views, next to a plumb line suspended from the ceiling. Measures of flexibility were taken for hip flexion and abduction in a seated position, and pain was assessed by questionnaire. Analysis consisted of t-tests and Pearson product moment coefficient of correlation.

Bannister concluded that the four variables (lumbar angle, pelvic angle, and flexibility in hip flexion and abduction) do not predict low back pain and that posture, flexibility, and pain are independent. (Biomechanical Research in Dance: A Literature Review, Conditioning with Imagery for Dancers, by Donna Krasnow, M.S, M. Virginia Wilmerding, Ph.D., Shane Stecyk, Ph.D., ATC, CSCS,MatthewWyon, Ph.D., Yiannis Koutedakis, Ph.D. – March 2011).

Instability of the pelvis can be noted in observing some of the more repetitive movements in classical ballet, such as; relevé (pre and post turn out with full execution), passé (unilateral balance and weight shift), degage (forward stepping, pre and post turn out), ronde de jambe (adduction at the hip joint and unilateral weight shift), as well as the bottom positioning in the plie. All of these movement patterns allow for observational analysis that directly relate to the fundamental movement strategies in dance and the lower limb mechanics and relationship connection from the hip to knee to ankle, as well as the reverse relationship of the pelvis to spine to shoulders and head positioning.

The Spine:

The spine and it’s segmental make up are key indicators to how the body loads and distributes weight efficiently in the body. For dancers the spine must be flexible and have Tensegrity to properly move and react. Spinal deviations in verticality, primarily in the upper spine, lower spine, and total spine are common, and these breakdowns in movement strategy and pelvic stability can be easily observed.  When there is a lack of mobility, or in the case of dancers; a lack of stability in the spine this energy will be re distributed to the pelvis of shoulders.

When we combine the alignment of the spine and the alignment of the pelvis we can then begin to observe some of the preliminary breakdowns that could be resulting in the somatic pain in the lower back that the dancer is “feeling” and exhibiting.

When there are mechanical breakdowns in hip stability, dances will normally feel referral into the spine.  There is an area of increased stress where the rigid thoracic spine joins the flexible lumbar spine, and a second area where the lumbar spine joins the rigid pelvis below. Both of these areas can have problems. Stability and Strength conditioning are key to ensuring this relationship is well balanced.  These dancers may need to work on their upper-body strength to help prevent this injury.

The majority of back problems come from the lowermost segment of the back—theLumbosacral spine. This area is put under extreme stress when performing grand battements, port de bras, arabesques, and attitudes and is prone to muscle strains, disc disease and stress fractures later on as the dancer/ client ages. To build on this; our fascial systems, plasy a significant role in the tension, compression and release within movement and in rest. In relation to the spine and LPHC the thoraco-lumbar fascia is the barer of energy load, re load and distribution. It is the epicenter from which all other lines intersect, cross over and move. In dance ensuring the fascial lines are balanced is also key. Our fascia and connections become stiffer, as this is a normal response to age and the protective barrier of our superficial and deep fascial lines.

 

Lumbo-Pelvic  Hip Complex (LPHC) and Dysfunction:

In the publication “Corrective Strategies  for Lumbo-Pelvic-Hip Impairments” by Canadian Sports NSCM introduces LPHC THE lumbo-pelvic-hip complex (LPHC) is a region of the body that has a  massive influence on the structures above and below it. The LPHC has between 29 and 35 muscles that attach to the lumbar spine or pelvis.  The LPHC is directly associated with both the lower extremities and upper  extremities of the body. Because of this, dysfunction of both the lower extremities and upper extremities can lead to dysfunction of the LPHC and vice versa. In the LPHC region specifi cally, the femur and the pelvis make up the iliofemoral joint and the pelvis and sacrum make up the sacroiliac joint. The lumbar spine and sacrum form the lumbosacral junction.

Collectively, these structures anchor many of the major myofascial tissues that have a functional impact on the arthrokinematics of the  structures above and below them.

Above the LPHC are the thoracic and cervical spine, rib cage, scapula,  humerus, and clavicle. These structures make up the thoracolumbar and cervicothoracic junctions of the spine, the scapulothoracic, glenohumeral, acromioclavicular (AC), and sternoclavicular (SC) joints

 

How LPHC dysfunction can relate to dancers?

Dancers with lumbopelvic/hip dysfunctions are incredibly challenging for sports injury professionals to diagnose and treat because there are so many working parts to observe.

Firstly, as movement coaches we no there is no such thing as “isolation,” Therefore; the lumbar spine, pelvis and hip should never be considered separately: a complex interplay exists between them, as we are integrated system. Subtle changes or inadequacies in one area will have a definite impact on the surrounding areas.

Secondly, after determining the “somatic pain” referral points, we then steer the client away from this focus. The key word here is “refer.’ The pain is merely where the energy is being blocked, but it is referred, not the point of origin. Focus less on identifying painful structures and more on the mechanical dysfunction, which requires a thorough understanding of the function and structure of the lumbopelvic hip complex. This applies to both the ‘normal’ function, as in, the client’s day to day movement AND the mechanically specific functions for dancers, which is considerably different in terms of range of movement and muscle control. We need to account for both of these ranges.

Under-active muscles vs. over-active muscles and how they interact with each other, plays a significant role in movement pattern execution and motor control efficiency. There are a number of muscles in the upper and lower extremities whose  function may be related and have an effect on the LPHC, all of which help to restore and maintain normal range of motion, stability and strength, as well as eliminate any muscle inhibition. Each dancer will exhibit his or her own specific mechanics in relation to what muscles/systems are over and under active.

 

How to prevent and or treat LPHC Dysfunction and somatic pain in dancers:

The key is a balance of mobility (functional mobility for your sport) and stability and strength, so that the joints and connective tissue can properly respond and react when loading and unloading the skeletal structure.  Overall conclusions can be observed as such:

(1) Somatic and neuromuscular training can be effective in improving alignment and retaining improvements. This includes strength and stability exercises patterned to the movement control.

(2) There is day-today alignment variability that needs to be taken into consideration

(3) Pelvic positioning and spinal alignment are key determinants and observing their relationship in execution of dance specific motor control and day to day motor control will allow the coach and client better understand the movement strategies needing to be applied ,

(4) Dancers use different strategies for differing conditions. Understanding the clients motivators and learning style are key to success
Sources:

  1. NSCM “Corrective Strategies  for Lumbo-Pelvic-Hip Impairments – http://www.nasm.org/uploadedFiles/1/CES_II/NASM_CES_LPHC.pdf
  2. “Biomechanical Research in Dance: A Literature Review”, by Donna Krasnow et al – http://www.citraining.com/Biomechanical-Research-in-Dance.html
  3. The National Ballet of Canada- http://national.ballet.ca/thecompany/about/
FLEX YOUR MUSCLES: YOUR BRAIN & NEUROMUSCULAR RE-PATTERNING

FLEX YOUR MUSCLES: YOUR BRAIN & NEUROMUSCULAR RE-PATTERNING

Sarah Jamieson / Meditation, Reflections, Thoughts / , , , , / 0 Comment

BRAIN S FITNESS

The nervous system is conditioned to operate in a specific way and it takes a conscious effort to change and engage with our mind and body towards better movement, more symmetrical movement.

When we move with intention and purpose, it does not take a rocket scientist to understand that it can lead to optimal wellness, as well as optimal learning. More an more coaches, athletics therapists, practitioners and psychotherapists are paying more and more attention to the benefits of neurological re patterning and neuromuscular corrective movement. “Re-patterning” really means “retraining” the brain to more efficiently use both sides to perform tasks, rather than limiting itself to using only one hemisphere at a time.

This also applies to somatic memory and re-patterning techniques used in neuromuscular training. Neurologists have discovered that we can use the body to “re-pattern” or retrain the brain to change inefficient pathways into more efficient ones. The knowledge of the connection between the brain and the body has been well documented.

Many medical doctors, as well as athletic coaches use a technique called “patterning” or “Brain Integration Therapy” which consisted of exercises replicating the crawling movements of a baby to help students with head injuries and other severe neurological dysfunctions.

For instance, Brain Integration Therapy known as Brain Gym, was introduced by Dr Paul Dennison, an education specialist, incorporated research from many other fields to further explore the mind/body connection. This incorporates performing specific tasks; followed by “re-patterning” techniques which stimulate the neurological connections within the brain and facilitate whole brain learning.

CORRECTIVE MOVEMENT IS THE KEY TO NEUROMUSCULAR RE-TRAINING

Does this sound familiar! The body, as we have previously discussed “the somatic body,” holds onto emotions, patterns, feelings and belief systems.  Some of which are positive, while others no longer serve us. This can be attributed to previous injuries, poor movement patterns, even trauma or childhood nuances that we have not yet let go of and thus, our physical body reacts by offers us feelings of “unwell,” “pain” or discomfort.

When muscle recruitment is less than optimal, that can be a sign of anything from injury to compensation to poor motor learning. Neuromuscular patterns are akin to thought processes or computer programs essentially. Now, when I say “corrective movement” I am referring to any exercise that corrects or improves better mechanics. This can be movement and performance coaching, specialized yoga, kettlebell work, body weight work – anything that promotes better motor learning and in a sequential manner based on the individuals unique mechanics.

SOMATIC MOVEMENT

Somatic patterning is an approach to body therapy that integrates the knowledge of human kinetics and kinesiology with practical applications and corrective movement exercises to improve posture and movement mechanics. Integrative Bodywork facilitates relaxation, structural and neuromuscular re-patterning, and overall healing.

This work nourishes the body — injuries, low energy, imbalances, and uncenteredness are transformed. Whether you need regular work or need a one time gift to yourself, I encourage you to try this work.

The FMS (Functional Movement Systems) assist with this re-patterning because it is based on pediatric development and what coaches call RNT. By taking a client back to pediatric patterns, they can release pent up “somatic emotions,” in their tissue that they may not even realize is preventing them from achieving better movement.  In the therapeutic sense; this style of somatic learning is seen often in Yoga and fascia stretch.

THE ATHLETE’S CORNER

For an athlete, neuromuscular re-patterning come in the form of DNT (dynamic neuromuscular re-patterning) or RNT (reactive neuromuscular re-patterning). RNT operates on the premise that the body will do what it needs to maintain balance – homeostasis.  I am a bif fan of combining this approach in association with Sport NLP (neuro linguistic programming) can support breaking fear based barriers.

Gray Cook often says, “Does turning on your glute give you a better squat, or is giving you a better squat a better way of teaching you to fire your glute?” The chicken and the egg complex.

For instance; let’s take the basic squat pattern (a hip hinge) or chair pose in Yoga. More often when trainers/teachers visually see a client performing an exercise inefficiently, we cue them verbally. For instance “keep the knee tracking in line with the hip,” or “don’t let the knees rotate out.” And the client replies…”I’m trying…. or I don’t get it.”

Many faulty movement patterns, the body doesn’t recognize that the pattern it’s maintaining is sub-optimal. It’s compensated and over time that specific (yet foundational movement pattern) has been altered.

To assist the client in recognizing the error in proprioception; the coach/teacher can  apply a small amount of force to get the movement pattern to correct itself and the client to “feel” the correct movement range of motion. In other words, if the knees tend to drift medially from the midlines of the feet during a squat, then pushing the knees inward while instructing the patient/client to resist the push will cause him/her to activate the muscles that externally rotate the femur (thigh) in the hip more intensely. This will allow the client to understand somatically, as well as neurologically how to clean up and correct the movement. Then you can verbally cue tempo, control, breathing etc.

CONCLUSION

The last 4 part series has been an exploration on the science behind the connection of mind and body, more importantly, between our connection to motor learning, acceptance and improvement towards optimal health of the mind, body and spirit. Buddha, said it best…”what we think, we become,” sometimes we just need a little nudge.

Make sure to stay in touch with my weekly posts on facebook! https://www.facebook.com/pages/YogaFORM/211465704181

Shouldering Responsibility: The Mastery of Integration, Are You “Packing”?

Shouldering Responsibility: The Mastery of Integration, Are You “Packing”?

Sarah Jamieson / Reflections, Reviews, Styles / , / 1 Comment

Yoga is both a personal expression and a private odyssey. It is the martial art of the soul, and the opponent is the strongest you’ve ever faced: your ego. — Scott Sonnon”

 

Myofascia is a flexible network of tissue that surrounds, cushions, and supports muscles, bones, and organs, and at the microscopic level, its structure are microtubules that transfer nutrients, sensory input and act as a riverbed containing the flow of interstitial fluid; which is a critical influence on the immune and hormonal systems. Fascia is also our protective barrier and our primitive shock absorber that sits on top of and intertwined within our muscles and organs. In daily life, this connective tissue is an underlying determinant of movement quality, free flow of energy within the tissue, mood, alertness, and general well-being.

On Thursday night I was given the opportunity to come out to a Police Judo class at SFU, operated and instructed by Vancouver Police Officers with Odd Squad Productions; Sgt. Toby Hinton and Al Arsenault. Both Judo and Yoga activate the deep arm fascia and, as we know shoulder and elbow injuries are common place in both of these sports. When postures or arm locks are performed incorrectly, or when too much force is applied, this can lead to serious injury if not performed correctly.

As part of our Shouldering Responsibility series, our focus is going to be two fold (1) to showcase the importance of the fascia system in relation to Judo and Yoga (2) to educate on proper shoulder stability and “shoulder packing” which is used frequently in both Yoga and in Judo, primarily in arm locking, counterbalance/ transfer of energy and integration of the nervous system and communicating our visceral threshold.

The Mastery Of Sport:

Judo (otherwise known as the “gentle way”) is a martial art rooted in combat sport, grappling and joint maneuvering. Very practical for law enforcement and relative tactical training, but it’s also very closely linked to Yoga because of the grace and flow and mutual respect between the teacher and the student.

A style of Yoga closely linked to martial arts; (one that I have been practicing quite recently) is called Prasara Yoga; which embodies the 3rd mode of Hatha yoga, incorporating both Asana practice and Vinyasa, or breath linkage. Prasara Yoga is  founded by Scott Sonnon, formerUSAnational martial arts team coach, international champion and internationally acclaimed Yoga Teacher and Author. This style of Yoga provides counterbalance to the body through dynamic flow and resyncing the breath through movement and structure.

The Fascia System: Integrative Primitive Patterning

The fascia lines that deeply affect shoulder stability and engagement can be broken down into smaller, integrated segments, such as the:

  • Fascia over deltoid
  • Subscapular fascia
  • Supraspinous fascia
  • Infraspinous fascia
  • Pectoral and axillary fascia
  • Clavipectoral fascia

For a review of the deep arm lines please see our previous article from week 2 (Shouldering Responsibility: When Mobility Goes Over(your)head). Most injuries are connective-tissue (fascial) injuries, not muscular injuries—so how do we best train to prevent and repair damage and build elasticity and resilience into the system.

All of these fascia lines come into play in both the arm locks in Judo, and shoulder stands/inversions in Yoga. As previously mentioned, we have 4 joints to consider when loading the shoulder and arm or counter locking when force is applied. These joints are  the glenohumeral joint (GHJ),  acromioclavicular joint (ACJ), and the sternoclavicular joint (SCJ),  and the The scapulothoracic joint.

Shoulder Packing:

Keeping the integrity and movement of all 4 joints within the shoulder complex; to maintain scapular stablity on the tspine as the scapula rotates upwards, the scapula’s position on the tspine has to be maintained through the application of force to full posture or to full joint lock out.This requires what is now being called shoulder packing, – maintain the scapula’s position on the tspine while it upwardly rotates, making sure the sub-acromial space is not compromised.

As I engaged with the movements I realized how important the role of the fascia system is, by way of communicating the visceral response to joint locking and nervous system integration. In Yoga, most of our transitional poses (downward facing dog, rockstar pose, shoulder stands and head stands) require a great deal of shoulder and upper extremity stability. There seems to be some confusion as to what packing the shoulder actually is, when to do it and why.

Keeping the shoulder packed does not mean to limit or stop the normal scapulo-humeral rhythm in an overhead movement or subduing an opponent. In fact, packing the shoulder will actually reinforce and create proper overhead movement mechanics, as well as “turn on” the deep arm fascia which enhances sensory output and nervous system integration with the fascia reinforcing the intentional focus on proper motor-programming.

In shoulder stands and inversions, as well as in arm locks which are followed after the basic throw thechniques in Judo – known as the Ashi Guruma (Foot Wheel) and Deashi Harai (Advancing Foot Sweep). There needs to be simultaneous engagement of the lat, serratus, and traps in the proper sequence as the humeurus moves into the overhead position.

This keeps the scapula stable on the tspine while it properly upwardly rotates, allowing the rotator cuff to build and maintain tension for humeral stability, keeping the humerus in the glenoid with the proper PICR as it moves into the overhead position. This keeps the sub-acromial space uncompromised and impingement potential at its lowest.

To see this in action, I came across this video by way of Jena Fraser, RMT and West Vancouver Chiropractor, Dr. Carla Cupido at Baseline Health, this video represents how shoulder packing protects the shoulder joints (gleno-humeral [GH] & acromio-clavicular [AC]).

Watch how space is preserved and structures aren’t jamming into each other when the subject raises their arm for a overhead press using fluoroscopy imaging:

1. With no shoulder packing – muscling the arm up – http://www.youtube.com/watch?feature=player_embedded&v=bkJi23yKTDs

2. With shoulder packing – a stable complex/proper biomechanics –  http://www.youtube.com/watch?feature=player_embedded&v=ibmcNJta5vk

 

Sources:

Flouroscopy of the shoulder complex: Video found via Jena Fraser, RMT with LifeMark Richmond Oval and Dr. Carla Cupido with Baseline Health -West Vancouver Chiropractor.

Scott Sonnon Prasara Yoga – http://www.prasarayoga.com/index.php

Scott Sonnon –  http://www.rmaxinternational.com/flowcoach/

Vancouver Police Department Police Judo – http://vancouver.ca/police/about/judo-club.html

Odd Squad Productions – http://www.oddsquad.com/

Shouldering Responsibility: The Nervous Systems Highway (week three)

Shouldering Responsibility: The Nervous Systems Highway (week three)

Sarah Jamieson / News, Reflections, Teachers, Yogis / / 0 Comment

Fascia is our third top communicator in our body, thus it’s no wonder that it is often described as our body’s natural transportation system (next to the nervous system). As we know it is a web of tiny fluid filled microtubules that exist in a multidimensional structure surrounding every cell in our body, head to toe, in and around every organ, muscle and joint. Microscopically, fascia is arranged in tiny micro-tubules, composed of collagen and elastin. Form follows function and these tubules act as a mini transportation system.  Blood vessels and nerves travel within our fascial highway. In turn, fascia itself receives a profound number of nerve endings and innervates 10 times more than muscle. It is a fundamental structure in which the circulatory system and nervous system rely on sensory feedback and input/output.

Majority of chronic pain in the body is caused by dysfunction in the muscles, instability or lack of mobility.  In other words, chronically tight or strained muscles that are stuck in patterns of compensation are frequently at the root of significant pain, as well as the pain referral will usually show significant breakdowns in other areas along the restricted line or muscular sling. It’s common for muscular imbalances to build up in the body without any symptoms at first. The body is extremely dynamic and will often adjust itself to numerous imbalances for long periods of time without there being any pain at all.

Many rotator cuff injuries are secondary to fascial problems. Shoulder problems may be due to the blade not gliding or a restriction in the ribs that prevent the arm from going up and extending the way it should. Failure to resolve patterns of muscular compensation through appropriate treatment can predispose the shoulder to further injury.

Sometimes a simple movement such as reaching behind you or above you can push the problem over the brink.  For instance, lets use “frozen shoulder” as an example; which is a pain in the deltoid muscle, caused by strain and fatigue when the shoulder blade no longer moves freely. After a while, the deltoid becomes ischemic, meaning it’s blood flow is significantly reduced. And then you have a muscle that’s working overtime, without an adequate supply of blood to nourish it.

A protective neuromuscular response in the body, is to limit movement to avoid further pain or damage and thus allowing the fascia to shorten up and inhibiting muscular movement. This can lead to stress and inactivity, which can result in unconscious bracing of the shoulder muscles and gradual tightening of the surrounding tissue.

Neuromuscular re patterning and structural integration are ways that can assist the body in reaching it’s ultimate alignment.  They involve an analysis of the existing alignment and patterning within the body, manipulation of the soft tissues including muscles, ligaments and fascia, and a plan that will encourage the body to stay aligned between sessions.

Modification of upper arm coordination and shoulder girdle placement is greatest addressed in conjunction with alterations in the cervical vertebrae and tonic neck reflexes

For lasting shoulder pain relief, it’s essential to follow the stages of rehabilitation in the proper order:

1. Eliminate spasms, fascial binding and hypercontraction in the tissues (Manual therapy such a neuromuscular therapy, myofascial release, structural integration bodywork)

2. Restore proper biomechanics (Soft-tissue re-patterning, corrective movement, structural bodywork)

3. Restore flexibility to the tissues (Stretching, somatic movement, structural yoga, fascial stretch therapy)

4. Rebuild the strength of the injured tissues (Physical therapy exercises, corrective movement, strength conditioning)

5. Build endurance (Aerobic exercise)

Shouldering Responsibility: When Mobility Goes Over(your)head? (Week Two)

Shouldering Responsibility: When Mobility Goes Over(your)head? (Week Two)

Sarah Jamieson / Reflections, Styles, Teachers, Thoughts, Yogis / / 0 Comment

Raise your arms overhead. If you can’t extend your arms up without your arms bending or feel tension in your neck or how about scrunch your face up like you just ate something sour – then you are in for some challenges in your yoga practice! Guaranteed downward facing dog is probably not your favorite pose, but do not fear because improving your shoulder mobility and fascial elasticity in your arm lines can be done, with a few simple corrective movements.

As we know, corrective movement is all about unblocking tension and reducing compensations through better movement mechanics. This is why it is said that Yoga is 90% waste removal. Our fascia plays a significant role in integrating the systems that aid in removing waste and unwanted tension that is limiting our movement and experience on and off the mat.  Many systems integrate together to achieve this, and the facial system is a large contributor.

Most injuries are connective-tissue (fascial) based, not muscular injuries (this happens after the body’s blocked energy has to go somewhere, and results in an ”ouchie”—so how do we best train to prevent and repair damage and build elasticity and resilience into the system? By listening to our body, and be reducing tension on the joints.

When we talk about shoudlering responsibility, the deep arm lines – take the front lines!

The fascia of the upper torso and arms are comprised of multiple designations (4) intertwined in the webbed matrix known as the “Deep Arm Fascial Lines.” The 4 Arm Lines run from the front and back of the axial torso to the tips of the fingers. These lines connect seamlessly into the other fascia lines particularly the Lateral, Functional, Spiral, and Superficial Front Lines.

These lines (for which we have 2 on either side of the body) are the following:

The Brachial Fascia, derived from the Pectoralis major and latissimus dorsi medially and from the deltoids laterally. It differs in thickness, being thin over the biceps brachii,  but thicker where it covers the tricpes brachii and is continuous by covering the deltoids, and the pectoals group attaching above (and to) the clavicle,  acromion as well as the spine of the scapula.  This fascial line forms a thin, loose, membranous sheath for the muscles of the arm and is composed of fibers disposed in a circular or spiral direction, and connected together by vertical and oblique fibers.

The  antebrachial fascia (or antibrachial fascia, deep fascia of forearm) is continuous with the above , as with the brachii fascia and follows from the elbow to the wrist and finger tips via the the palmar fascia; which consists of resistant fibrous tissue arranged in longitudinal, transverse, oblique, and vertical fibers and is a dense, membranous investment, which forms a general sheath for the muscles in this region.

The Arm Lines affect posture indirectly, since they are not part of the structural column; however they are integral for sensory input in response to our environment; such as examining, pushing, pulling, manipulating and interacting with our external world.

When we talk about the arm lines, you will also notice we have included the pectorals group and the latissimus dorsi as significant muscles contributing to the efficiency of shoulder mobility. These two muscular groups contribute substantially to tight “shoulders” when they too are tight, because they significantly limit shoulder flexion in overhead extension, as well as pull the shoulder into internal rotation, which can lead to kyphotic posture and forward head carriage.

Another honorable mention in shoulder limitation is the rhomboids group (sitting in between your  spine and your shoulder blades).  These muscles pull your shoulder blades towards the spine and promote a proud chest. If tight these muscles will prevent the scapula from movement at all.

Fortunately, there are many Yoga poses you can perform to improve your shoulder mobility and alignment in downward facing dog, shoulder stands and inversion.  Try adding these shoulder openers to your home practice and move more freely:

  • Myofasical release with the foam roller –  ( focus on mid back and under the arm for the lats)
  • Thoracic Extension with a towel or roller for chest expansion –  (place along the length of the spine)
  • Eagle Pose (arms) – (stretches the rhomboids)
  • Cow Face Pose – (arms) – stretches the triceps, lats and shoulders)
  • Bridge Pose – (passive bridge, place a block under the hips along the pelvic ridge and sacrum)
  • All fours posture with reversed palms – (stretches the anterior forearms and biceps group)
  • Cobra Pose – (focuses on stabilization of the spine and spinal flexion)
A Guide to Shouldering Responsibility: Be Shoulder Savvy (Week One)

A Guide to Shouldering Responsibility: Be Shoulder Savvy (Week One)

Sarah Jamieson / News, Props, Teachers, Tips, Yogis / / 1 Comment

Being shoulder savvy in your yoga practice is a great asset to both being a teacher and a student. Your shoulder joint and the proper functioning of the muscles associated with the movement of your shoulder joint and shoulder girdle are paramount in yoga and many yoga postures.

When we think of the shoulder, we tend to think of only the joint itself. The shoulder girdle, the shoulder girdle consists of several bony joints, or “articulations”, which connect the upper limbs to the rest of the skeleton, along with attachment sites of the connective tissue  and provide a large range of movement (hence it’s known as a ball and socket joint). The shoulder girdle may also see this referred to as the “pectoral girdle.”  The main bones which form the shoulder girdle are the clavicle, the scapula and the humerus.

Shoulder Anatomy 101:

There are three main joints in the shoulder girdle, these are the glenohumeral joint (GHJ),  acromioclavicular joint (ACJ), and the sternoclavicular joint (SCJ), all of which come into play in many yoga postures such as downward facing dog, upward facing dog, shoulder poses and inversions.

When asked to locate the shoulder, most often people will point to the glenohumeral joint, which provides a large proportion of the movement at the shoulder girdle; however the ACJ and the SCJ joints are just as integral in load distribution and muscular recruitment in all yoga postures. The ACJ is formed at the lateral end of the clavicle and is important in transmitting load and force through the upper limb and shoulder to the axial skeleton. The ACJ has minimal mobility due to its supporting ligaments; whereas the SCJ occurs at the sternal end of the clavicle, the cartilage of the first rib and lateral, upper portion of the sternum, which functions in all movements of the upper limbs and plays a larger role in throwing or thrusting movement patterns.

Another important (and often neglected) joint that permits movement and postural awareness is the scapulothoracic joint ; which supports movement and stabilization of the shoulder. It overlies the 2nd – 7th ribs, is tilted slightly forwards by an angle of 30°, and is encased by 17 muscles which provide control and stabilization against the thoracic wall (the ribcage). Even though it is not technically a “joint” it is referred to as one because of its functionality.  This joint relies entirely on the surrounding musculature for its control and aids in movement of the skeleton and spine. During elevation the glenohumeral joint rotates 2° for every 1° of scapulothoracic rotation.

How can we protect our shoulder joint in Yoga, as well as off the mat?

Learning to engage and strengthen the rotator cuff muscles and the muscles associated with our posture is crucial to preventing common shoulder injuries. For students who lack mobility, learning how to properly improve mobility to the muscles surrounding these joints will reduce tension and force to the joint structure, as well as improve proper recruitment and motor control through movement and postures.

 

The rotator cuff consists of the subscapularis, infraspinatus, teres minor, and supraspinatus. This group is one of the most important but widely misunderstood structures in the body. The names of three of the muscles give you a clue to their location: subscapularis sits under the scapula, between the ribs and the front surface of the scapula. Supraspinatus sits above and infraspinatus sits below the spine of the scapula. Teres minor sits on the outer edge of the scapula, near the posterior fold of the armpit.

Its job is to support and position the ball that forms the head of the humerus and fits in the socket of the shoulder joint. The shoulder is inherently an unstable joint, so building the strength of these supporting muscles is crucial to proper functioning.

These important external rotators, infraspinatus and teres minor, are the part of the rotator cuff that is strengthened in Downward Dog. A weakened rotator cuff might lead to abnormal shoulder-movement patterns, which can contribute to inflammation and pain. Not only that, but weak muscles are likely to tear when you put a load on them that they aren’t strong enough to handle. Thus practice makes perfect, and to do so stay focused on the transitional movements and modify if necessary.

When I teach downward dog to students, I have them start in poses such as an elbow plank to dolphin pose, then from a straight arm plank moving to downward facing dog, cueing on the important of external rotation and recruitment of the shoulder girdle.

Once you’ve mastered keeping the external rotators engaged in these poses, you can apply the action to more challenging poses such as upward-Facing dog and chaturanga dandasana (Four-Limbed Staff Pose), and even into inversions and hand stands.

Adding in a little thoracic spine mobility would also support proper elongation of the spine and assist in deep breathing while moving through pose to pose. Next week we will dive deeper into the functionality of the rotator cuff muscles and it’s association with the fascial system for improved stability and mobility.

 

A “HIP” Guide to Happier Movement: “Corporate Syndrome”

Sarah Jamieson / Reflections, Thoughts, Tips / , / 0 Comment

Have you heard the common terminology “Corporate Syndrome (CS)” otherwise known as “Occupational Overuse Syndrome (OOS),” in and around your office?

There seems to be a syndrome for every possible structural breakdown, “CS and OOS” are otherwise known as a combination of the elements of upper crossed syndrome (UCS) and the lower crossed syndrome (LCS), which we have featured in the last two “HIP” guide articles to happier movement.

Uniquely classified, as in individuals who exhibit elements of both these structural breakdowns and related symptoms/physical adaptations your body undergoes as a result of being in a seated position for far too long and progressively, and/or over a long period of time.

Due to poor ergonomics, most people in these situations either find themselves learning over a desk to read, or hunched at a computer typing all day. Mostly common in the corporate cruncher, or the student.

Since, changing careers isn’t usually an option for many of us, and school requires many months, years or fine tuned learning; the natural first place to start is to assess the symptoms and level of (dis)comfort?. The physical adaptations we generally
see as a result of this repetitive seated position you are most likely to “feel”if experiencing UCS and LCS include the following:

Upper Crossed Syndrome:

  • (shoulders round forward, chest tight)
  • Upper trapezius
  •  Sub occipital (neck is very tight, with orward head carriage)
  •  Deep neck extensors
  •  Pectoralis major
  •  Levator scapulae

Lower Crossed Syndrome:

  • Hips are tight and limited external rotation)
  • Quadriceps
  • Hip Flexors
  • Hamstrings
  • Calves

The muscles that tend to be weak or lengthened include:

Upper Crossed Syndrome:

  • (postural muscles and posterior chain)
  •  Rhomboids
  •  Middle and lower trapezius
  •  Deep neck flexors
  • Scalene and deep neck flexors

Lower Crossed Syndrome:

  • (Pelvic stabilizers and posterior chain)
  • Glutes, and sub groups
  • Trunk (transverse abdominals & 4 pillars to intra abdominal pressure)

Other associated pain referral symptoms include:

  • Carpal Tunnel (forearm, and elbow pain referral)
  • Pelvic imbalances (hip hikes, anterior or posterior tilts)
  • Low back pain and SI joint pain referral

Does this sound familiar? If so proceed to the next step.

Next, take a look at your chair and workspace. This is known as postural ergonomics. Your workstation and office seating has to support your body. Historically, the word ergonomics was just another name for “Human Factors”. Today, ergonomics commonly refers to designing a workspace environment that focuses on maximizing safety and efficiency.

Biometrics and Anthropometrics play a key role and in easier terms – your workspace is designed to your mechanics and what you require to make your job easier, to keep you healthy and for long term sustainability.

 

Even though you are seated you are still dispensing energy to hold you in that frame and when the body is expected to sit in the same, uncomfortable position for periods of time the body can experience a number of negative reactions including:

  • increased compressive load on the spine and pelvis
  • reduced blood flow to muscles resulting in compression of soft tissue and associated numbness and pain
  • increased pooling of blood in the legs and feet which further reduces blood flow
  • holding the body in one position means that muscles have to contract leading to tiredness and fatigue

Ergonomic intervention can help prevent and decrease the symptoms resulting in less absenteeism, better energy throughout the day and higher productivity/efficiency. Not to mention better posture overall. Using simple materials for intervention makes it feasible for workers to modify their own workstations to gain the benefit from basic ergonomic recommendations.

Lastly,  stay active outside of work, to include regular amounts of cardiovascular work,  strength, stability and mobility sessions. Yoga has we known has many benefits beyond just flexibility, it also reduces stress, reduces tension to your muscles and skeletal frame, and allows you to focus your attention on your body, mind and spirit.

A “HIP” Guide to Happier Movement: Lower Crossed Syndrome (LCS)

Sarah Jamieson / Reflections, Styles, Thoughts, Tips / / 1 Comment

Over the course of the last several weeks we have looked at specific muscular imbalances pertaining to the “HIP” and around the Lumbo-Pelvic-Hip joint, as well as outlining each group of muscles and how they relate to a Yoga practice. Most commonly, muscular imbalances contribute to habitual overuse in isolated joints and faulty movement patterns, creating repetitive micro trauma, dysfunction and chronic injury.

As we continue to delve down the rabbit hole, in today’s article we feature the Lower-crossed syndrome (LCS). LCS is a postural, structural breakdown affecting the lower kinetic chain (lumbopelvic hip complex, knee, and ankle). Keeping in mind, that when one joint is compromised there are changes in functionality to all the other related joints.  In this case the hip-to-knee-to ankle relationship and associated muscular slings and fascia lines.

A visual representation of the LCS can be seen in figure 1, which is a classic example what you might see in a student or client exhibiting LCS.  The student presents an anterior pelvic tilt, which increases lumbar lordosis (swayback), and compensated with weak abdominals muscles. Kinaesthetically, the student will usually experience chronic low back pain, possible piriformis syndrome and possible anterior knee pain.

In LCS, the patterning of muscle imbalances will often lead to altered movement patterns, which we commonly see when the student is engaged in hip extension, hip abduction and trunk flexion.

This style of structural breakdown can develop when someone sits for long periods of time; leaning in a slightly flexed position…and in our society this is very common with our corporate age of technology. This causes the erector spinae and entire posterior chain to continually contract to hold the body’s weight upright while the constantly flexed position shortens the muscle length of the hip flexors.

Over time this causes theses muscles to adapt and  then shorten in length and tighten. LCS can also cause tightness in the adductors, external hip ligaments (TFL),  piriformis and even the glutes, making it difficult for the student to practice seated posture and spinal rotation (especially in the thoracic spine).

This coupled with reciprocal inhibition (the antagonists) are then lengthened and weakened, due to an unnatural compensation pattern induced by the effects LCS. These antagonist muscles include the gluteal group and the abdominals.  Remembering back to our earlier post called “BREATHE DEEP FOR INSPIRATION” we looked at the relationship and balance mechanics of what Tom Meyers described as the 4 pillars of proper posture and breathing mechanics; which then permits the diaphragm to lift the base of the ribcage upwards establishing energetic dynamics of the pelvic girdle and aids to properly pressurize the pelvic cavity and integrate the pelvic diaphragm and floor.

So how do we know if we suffer from LCS, and how can it be prevented?

First off, never self diagnose, seek the expertise of a professional in bio mechanics; like a physiotherapist or movement coach.

Secondly, the assessment should focus on a postural analysis, muscle length and strength screen and the testing of movement patterns for asymmetrical breakdowns.

If you do have students in your class who have been diagnosed with LCS, here are a few things to consider:

  • Suggest myofascial release for tight muscles before the class
  • Segmental facilitation – a movement coach can offer sequenced corrective movements
  • Tight muscles – add in movements that target the classic tighter muscles to increase
    tone and mobility
  • Strengthen the weakened muscles – add in postures that reflect strength holds for
    increased stabilization and joint integrity
  • Focus on retraining of Lumbo –pelvic hip complex movement patterns – this is usually
    done in a 1 on 1 private class
  • Postural and behavioral modification – usually done in a 1 on 1 private class

The key to sustainable pain free movement and balanced bio mechanics, is through prevention. Yoga is an exceptional way to connect with your inner physical self, achieve balance and equilibrium within the mind, body and spirit. Take the principles you learn on your mat and transfer those practices off the mat!  A 5 min Yoga break from your office is a great way to bring the zen-mode ambiance to work, home or playtime.

A “HIP” Guide to Happier Movement: The SI Joint

Sarah Jamieson / Props, Reflections, Teachers, Thoughts, Tips / , , , / 0 Comment

Tying in the last 2 articles towards happier hip movement, we dive further down the proverbial yoga rabbit hole to look at pelvic rim imbalances and possible sacroiliac pain and how to progress experientially towards a sequence of adaptive yoga moves that have the potential to reset our SI joints to their natural pain free position. One of the most common structural breakdowns I work with is often a “misaligned’ pelvis and lower back pain.

Over the years more and more SI joint dysfunctions or “issues” seems to be “recurring,” especially in women. Whether this is due to the shape of our pelvis, the draw and trend of Western Yoga or the tendency toward long loose ligaments we don’t know, or perhaps even some other stress patterning effects- including an unbalanced or improper yoga practice, women seem more susceptible to hyper-mobility along with SI joint dysfunction. Even though there is a joy in flexibility, there needs to be a balance of tone, flexibility and stability if we are to be “pain free and live a life of symmetry.

There are a number of theories about the details of the pathology related to the SI Joint disorders , however in yoga over stretching is often a key indicator. Strong ligaments hold together the SI joint, the only way to move it out of place with yoga is to overstretch those ligaments and if we stretch more on one side then the other, or more anterior (hip flexors) the posterior (hamstrings) this can throw off pelvic stability. Our bodies move through recruited sequencing of muscles, and therefore, when one set or group of muscles is “too flexible” it throws off the sequencing of the entire mechanical chain.

The cardinal symptom of SI pain is an ache on or around the posterior superior iliac spine (PSIS). The PSIS is the rear-most point of bone on the pelvis. However, it’s very important not to confuse what we are calling SI pain with other types of back pain, because, in most cases the “pain” referral point, is only where the energy gets blocked, but the structural breakdown that is causing the mis alignment is usually located some where else  in our mechanics and this takes time to determine.

Sacroiliac Joint Anatomy 101

The sacroiliac joint is where the sacrum bone and the ilium bone join one another, Your sacrum is located at the base of your spine and  is comprised of five vertebrae that have fused together during development to form a single bone roughly the size of your hand. Each half of the pelvis is composed of three bones, the ilium, the ischium and the pubic bone, that are fused together during development. The sacrum sits between the left and right ilium bones and bears the weight of the spine, kind of like a wedge.

The SI joints main function is to distribute this weight with equal balance to each hip and to each leg, and the energy  then makes it’s way down out through the feet to the earth via our muscles (to put it into simple terms).

There are many working parts to the hip and SI Joint, some of the ligaments that stabilize the SI joints cross directly over the line where the sacrum and ilium meet. Those on the front are called the ventral sacroiliac ligaments, and those on the back are the dorsal sacroiliac ligaments. Other strong ligaments (the interosseous ligaments) fill the space just above the SI joints, holding the ilium bones firmly against the sides of the upper sacrum.

Corrective Strategies & Tips:

First, identify the balance of flexibility in the hip joints by extending in all the anatomical movements of that joint. This should be done by a health professional who can assess bio mechanical breakdowns and asymmetries via a selective assessment.

Secondly, work towards establishing stability and tone in the pelvic floor and trunk, learn the ins and outs of balance and breath work for proper intra abdominal pressure, then establish if you require mobility or stability in the hip flexors,  the hamstrings, gluteal and lateral muscles of the hip.

Thirdly, modify your asana practice. As  a general framework for understanding which poses contribute to helping you relieve pain, these poses traditionally fall into 4 categories:

  • Careful with backbends: (Reclining Hero Pose) can help by directly pushing the top of the sacrum backward into place, as well stretching the anterior chain.
  • Modify your Twists and Rotational Poses: wrong twist can easily make matters worse. Gentle movement and transitioning from pose to pose by rotating one side of the sacrum backward and the other forward.
  • Try One Sided Poses: Reclined postures that focus on one side at a time, can create more symmetry by focusing the adjustment specifically on the joint that may be out of alignment, so that the ilium shifts in the right direction relative to the sacrum.
  • Practice Postures that Spread the Sacrum: By applying lateral pressure to the hips, may help by opening the top part of the SI joint space, as well as postures that spread the sacrum wide and relieve pressure to the lower lumbar spine.

Next week we Continue our series to Happier Hips with the pelvic rim and stability!

A “Hip” Guide to Happier Movement: The Hamstrings

Sarah Jamieson / Reflections, Thoughts, Tips / , , , / 0 Comment

A “Hip” guide to happier movement continues, and this week we take a look at the hamstrings. As we know, the hip flexors and hamstrings are two groups of muscles that need to work in symmetry, in order to maintain proper balance, distribute load and stability through the pelvis. Many believe, or look at yoga, as merely a means of increasing flexibility, and that the more flexible you are, the less susceptible to injury you will be.

Way too often I find students moving into a posture while trying to achieve a version of a certain posture exerting too much force than their muscles can bear, thus “cranking” into it and moving beyond their normal range of mechanical alignment. When it comes to postures involving the hamstrings, this is all too common.
The truth is, sometimes being too flexible can increase your chances of sustaining an injury, as the muscle and associated joints are now in a constant state of  slack and with this comes instability of the joint, thus stability needs to be ascertained. This is the dynamic duality of our systems. Where there is an increase in mobility – there needs to be an equal force of stability to create symmetry.  Yoga is about achieving a balance between flexibility and strength, and mobility and stability.

The Anatomy:

The hamstrings groups is comprised of four muscle parts ; the first two are the Biceps Femoris (long and short head). The biceps femoris’s function is to flex and laterally rotate the leg and extend and laterally the thigh. The short head has it’s same origin at the lateral hip joint, then only crosses the knee joint and functions to flex and laterally rotate the leg.

The Semimembranosus originates in the ischial tuberosity and inserts into the medial tibial condyle. The Semitendinosus muscle also originates at the ischial tuberosity and inserts into the upper part of the medial surface of the tibia and medial tibial condyle. Both these muscles, extend the thigh and flex and medially rotate the leg.

The ideal length of the hamstrings is achieved at 80 – 90 degrees of hip flexion, which most often is questioned because students get wrapped up in “what the pose should look like,” rather then what their bio mechanics will and should allow. Where the emphasis is then placed on becoming too flexible in order to achieve the pose; however, when we push too hard into a pose, the tension has to be re distributed somewhere and this energy is most likely going to pull at the musculotendinous junction or strain at the hip and knee joint.

This can then not only lead to injury, but to faulty movement patterns that will persist off the mat. Remmber the fascia systems? When we change one meridian line, we uniquely impact them all. As I mentioned in the previous article pelvic alignment plays a crucial role in balance, load distribution and locomotion; therefore, when we think about how many  muscles stem from the ischial tuberosity, you can see how critical it is to focus on balance and symmetry of mobility vs stability and flexibility vs strength.  Two of the main joints at the pelvis are referred to as the sacroiliac joints. When the hamstrings are stressed some students can exprience hip, as well as knee injuries. Tightness in the low back can also contribute to excessive stresses on the hamstring attachment as well, or lack of hamstring mobility.

When working with hamstrings in any health modality, always remember the hamstrings are never alone they are part of the posterior muscular chain, the back line of the fascial system and are a huge primary mover of many movement patterns; therefore, respect the hammies and your mechanics within postures.

Some tips to avoid over stretching and creating better balance mechanics in your postures:

  • Always Aim to Keep Your Pelvis Level
  • Practice your postures only within your natural alignment (no cranking ~ leave this for hitting trails on your mtn bike)
  • Keep the thighs active and engaged
  • Distract at the hip joint
  • Bend the knees if needed, especially if you are a beginner
  • Work within your genetic limitations
  • Use props; such as blocks and straps if needed
  • Stretch your hip flexors
  • Listen to your body, never work through pain

Now hit the mat and enjoy!

The Psoas Muscles: A “Hip” Guide to Happier Movement

Sarah Jamieson / Reflections, Styles, Thoughts, Tips / / 0 Comment

Lately, the psoas has been getting a lot of attention, and for good reason. Many hip imbalances and structural breakdowns  in the body stem from unbalanced hips. Let’s take a deeper look at the psoas, other wise known as our hip flexors. One of our body’s most dominant muscles…

Whether you suffer from a sore back or anxiety, from knee strain or exhaustion, there’s a good chance that a constricted psoas  muscle might be contributing to your discomfort or impeded performance.

Starting with a small anatomy lesson, the psoas is roughly triangular in shape,  the top of the psoas attaches along the five vertebral bodies starting at the last thoracic vertebrae (T12) and continues to attach L1, L2, L3 and terminating at the next to last Lumbar vertebrae L4, completing one side of the triangle.

From the ends of this side, we create two more sides that slowly come together and attach at that spot on the femur. Because of its triangular shape, it allows for a lot of movement or lack of movement, as well as load distribution. Therefore, its no wonder the unique shape can a different and profound effects on the spine, and therefore the body.

So where does the psaos make an appearance in our yoga practice?  In yoga, the psoas plays an important role in every asana and is crucial for balanced alignment, proper joint rotation, and full muscular range of motion, as well as posture and human locomotion.

In backbends, a released psoas allows for extension and lengthened muscles at the hip and supporting proper extension of the front thigh (quadriceps group), which allows the leg to move independently from the pelvis. All yoga poses are enhanced by a released, rather than shortened psoas from back bends. The psoas muscles are commonly used in forward bends as well, which recruits to pull you down and forward. All too often people rely on their arms to pull them forward.

This group of psoas muscles are also used in every standing posture to stabilize the upper and lower half of the body, because of its role to help regulate balance. Our center of gravity is housed at the top of our sacrum and navel area and, what would you know the psoas, just so happens to pass on both sides of this hip bone so it helps regulate balance around our center of gravity which is where movement comes from.

The thighs can’t fully rotate outward unless the psoas releases and thus any posture that requires any rotation needs, psoas extension (warrior series, triangle series and half moon to name a few).

Getting in touch with this deeply buried muscle can be not only a humbling experience, but one of much growth. The psoas, the fascial system and deep diaphragmatic breathing are linked, and along with improving your structural stability, developing awareness of your psoas can bring to light fears and visceral blockages of long locked energy blocks in the body, which results in unconscious physical tension. We know that the psoas runs through the diaphragm, and with improper breathing this can tighten and restrict the psoas muscle, as well as, when deep breathing exercises commence it can release tension and improve blood flow as well as much needed stress release where blocked energy can start to move around and be released, both physically as well as emotionally.

Therefore, the next time you roll out the mat for you practice, give your psoas a little extra TLC and asana time and see how much better your body flows from one posture to the next and much better your hips feel!!

Meditation & Fibromyalgia: Access Your Inner Qi

Sarah Jamieson / Meditation, Reflections, Styles, Teachers, Thoughts / / 0 Comment

Conventional yoga wisdom holds that nothing prepares your body for meditation as well as a regular asana practice. Why? Beccause it allows you to connect mind with body, it is even more significant when our body is in a state of discomfort. When we are atune with our how our body moves, responds and feels, we are much more atune preventing stress and relieving physical stress caused by everyday activities.

Last week we introduced the linkage between fibromyalgia pain and fascial therapy and this week we continue to look at holistic approaches to reducing the pain associated with fascial discomfort and “dis-ease” that the medical community is still identifying.

One of the best forms of therapeutic movement is the slow and steady stillness found in a Yin Yoga practice and meditation. Meditation is key because its rooted are found in becoming more aware of balance and symmetry in our body and in our surroundings.

Let’s recap the physcial practice of asana; Yin and yang are relative terms, not absolutes. It’s certainly true that whenever we move and bend our joints in yoga postures, both muscle and connective tissues are challenged, and thus we begin to work in a more unified fashion.

Yang tissues (like musculoskeletal) are more fluid-filled, soft, and elastic; whereas, yin tissues (connective tissue, as in ligaments, tendons, and fascia) and bones are dryer, harder, and stiffer.  Extension style movements that focus on muscle tissue is yang and movements that focuses on connective tissue is yin. As is with all unique mechanics, connective tissue is different from muscle and needs to be conditioned differently.

When you gently stretch connective tissue by holding a yin pose for a long time, the body will respond by making them a little longer, offering the benefit of additional fascial tensegrity.  This has been found to be a great form of holistic treatment in people with fibromyalgia and other fascia diagnosed syndromes.

Because yin is an asana practice rooted in “stillness” when we incorporate deep meditation, the ancient affects of relaxation, restoration and rejuvenation can be felt throughout the body and this aids in the release of necessary hormones stimulated through deep diagphragmatic breath. Deepak chopra once said, “ In moments of chaos, keep stillness inside of you.”

As we know Yin is the Tao style of Asian Yoga decent,  closely realted to Tai Chi and  accessing the “qi” (pronounced chee) a connection to our “prana” or life force.

Chinese medical practitioners and yogis have insisted that blocks to the flow of vital energy throughout our body eventually manifest in physical stresses; that is linked to “syndromes” like fibromyalgia. Therefore, the combination of slow, steady stillness in meditation really does help us reach down into the body and gently stimulate the flow of qi and prana through the connectiv tissue. Both Yin Yoga and meditation serve as a unique tool for helping you get the greatest possible benefit from a yoga practice.

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