Category: Uncategorized
Yoga Workshop Wednesday – seated forward fold
Yoga Workshop Wednesday – Chair Pose
| Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Shoulder hyperextension – arms and shoulders pulled too far backward · Knees pointing in towards the middle
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Reach hands and arms up and forward, not backward · Keep knees in line with toes · Not pictured, but still important, to control head and neck posture, slight chin tuck, not looking up and preventing head from hanging back
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Yoga Workshop Wednesday – Upward Dog
| Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Elbow hyperextension – elbows locked out and bent too far back, beyond straight · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Don’t lock out elbows · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up
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Yoga Workshop Wednesday – Cobra
| Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched back · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and lower abs · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up
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Yoga Workshop Wednesday – Plank Pose
| Common areas of hypermobility:
· Lumbar spine hyperextension – low back too arched, belly button hanging down towards floor · Elbow hyperextension – elbows locked out and bent too far back, beyond straight · Head and neck hyperextension – head and neck hanging back, chin up
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How to control:
· Lumbar hyperextension: tuck tail bone down towards the ground using gluts and bring pubic bone tucked up using lower abs · Don’t lock out elbows, keep elbows ‘soft’, use muscles around shoulders and shoulder blades. · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up, more towards hands or top of mat.
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Yoga Workshop Wednesday – Forward Fold
| Common areas of hypermobility:
· Knee hyperextension – knees locked out and bent too far back, beyond straight · Pelvis rounded, abdominals not active
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How to control:
· Knee hyperextension – soft knees, don’t lock knees out · Aim tailbone up towards the ceiling more, abdominals active, lengthen spine vs rounding spine
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Cupping
What is cupping?
Cupping is one way that can help with myofascial release. Myofascial release (MFR) is a technique that many physical therapists at Good Health Physical Therapy & Wellness utilize when treating our patients. There are different types of MFR, and cupping is one that has been in the spotlight recently. While we don’t use the traditional heated glass cups, 
we have silicon cups that are softer. When used with lotion or oil, they can slide around over the tissues, lifting and pulling layers of tissue up and apart. This helps increase the space for improving blood flow and increasing the mobility of different tissues layers. The better these layers of tissues move in general, and in relation to each other, the healthier the tissue can be. This technique often results in improved mobility, reduced pain, and helps with healing.
When do we use cupping techniques?
Cupping is often used to promote healing of tissue injuries such as sprains, strains, and partial tears. It can be used for any condition from shoulder pain, rotator cuff injury, low back pain, neck pain, headaches, and many others. It is often used to improve range of motion and mobility of a joint, decrease compression. It is then is followed up by stretching, foam roller, and strengthening programs prescribed specifically for patients based on their symptoms and goals.
Sometimes, they can leave little marks/bruises. This usually happens over especially tight and restricted areas, but this just means it’s an area that really needs it!
If you think you might benefit from this type of treatment, or would like to find out if you would, contact us at Good Health Physical Therapy & Wellness!
Yoga Workshop Wednesday – Mountain Pose
| Common areas of hypermobility:
· Lumbar spine hyperextension and anterior pelvic tilt- low back too arched back, pelvis tilted forward · Knee hyperextension – knees locked out and bent too far back, beyond straight · Head and neck hyperextension – head and neck hanging back, chin up |
How to control:
· Lumbar hyperextension and anterior pelvic tilt: tuck tail bone down towards the ground using gluts and bring pubic bone tucked up using lower abs · Don’t lock out knees, keep knees ‘soft’. · Control head and neck posture, try to keep chin down towards throat more, gaze will not be as straight up
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