Beyond Pigeon Pose Yoga for the HipFlexed 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 n Understand various reasons on how / why we experience tight hips. n Comprehend a better understanding of the importance of fascia and the connection throughout the body n Ways to release tightness through self myo-fascial release and yoga poses.

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

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

+ …CONTINUED n 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? n High percentage of pain /lack of mobility maybe from fascial issues n Definition: n “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. ” n Without fascia our muscles would look like hamburger meat! n Chicken Example

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

+ Deep Fascia n AKA Intramuscular Fascia n Directly n Main n 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

+ Fascial Lines n Superficial Back Line

+ Fascial Lines n Superfiscial Front Line

+ Fascial Lines n LATERAL LINE “Brake for lateral/rotational movement in the trunk

+ FASCIAL LINES n SPIRAL LINE Compensates deeper rotation

+ n FASCIAL FUNCTIONAL LINES FRONT / BACK FUNCTIONAL LINES Connects opposite arm with leg to assist in gait / athletic movments

+ n FASCIAL LINES ARM LINES n A – SUPERFICIAL FRONT ARM n B – DEEP FRONT ARM n C – SUPERFICIAL BACK ARM n D - DEEP BACK ARM

+ Fascial Lines n DEEP FRONT LINE

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

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

+ Fascial “Help” in Yoga n Warmer Temperature n Slow, Controlled, Movements n Holding postures closer to one minute n Yin Yoga

+ THANK YOU n. WWW. ELIZABETHKOVAR. COM n. ERKOVAR@YAHOO. COM n 440 -463 -5644