Anatomy of Bones. Skeleton and Joints. Function 4/6/2014. Predominant purposes: Yoga postures help the skeletal system: Auxiliary roles:

Transcription

1 Anatomy of Bones Skeleton and Joints Yoga postures help the skeletal system: Build bone density Keep plastic structures pliable and healthy Helps maintain strong circulation and blood cell production Twists cue body to lubricate joints (secretion of synovial fluid) Creates/maintains space between joints and bones where toils of life may compress Function Predominant purposes: Support, stability, mobility, protection Auxiliary roles: Blood cell generation, mineral storage 206 bones in the body (more as a child) Cartilage keeps babies flexible, hardens as we develop Cartilage (and ligaments) hold bones together 1

2 Head & Neck Cranial: 8 bones Facial: 14 bones Middle ear: 6 bones Throat: 1 bone Spine Cervical: 7 vertebrae Thoracic: 12 vertebrae Lumbar: 5 vertebrae Pelvis: 2 bones Hip: 2 bones Legs Femur: 2 bones Patella: 2 bones Tibia: 2 bones Fibula: 2 bones Bone Breakdown Torso Ribs: 24 bones Sternum: 1 bone Clavicle: 2 bones Scapula: 2 bones Arms & Hands Humerus: 2 bones Radius: 2 bones Ulna: 2 bones Carpals: 16 bones Metacarpals: 10 bones Phalanges: 28 bones Feet Tarsals: 14 bones Metatarsals: 10 bones Phalanges: 28 bones Function Bones provide the anchor with which the muscles can pull upon or be pulled from No bones, no leverage Jellyfish! Give me a lever long enough and a fulcrum on which to place it, and I shall move the world ~ Archimedes Role of Joints Form Confers Function Hinge Saddle Movement in various planes is dictated by shape of joint Form confers function What a joint looks like dictates what it does (more on the next slide) Greater mobility can equate to increased risk of strain/injury Easily damaged if moved against its plane of motion Ball and Socket Gliding 2

3 Illusions of Motion Healthy Bones What we see does NOT necessarily equate to what is happening in the body Parts may move, but what is happening at the heart of the motion? Is a forward fold always a flexion? Is a backbend always an extension? What exactly are you rotating? BLOOD!!! But first! Blood Blood connects all systems as it circulates nutrients and eliminates wastes Essential to overall physical wellness Red blood cells (RBCs) made predominantly in the bone marrow RBCs live ~90 days, constantly replenished Recall lymphatic cells also bone derived Principle of marrow transplants 3

4 Living Bones Healthy bones provide healthy blood! Healthy blood nourishes and supports healthy bones! Bones are dynamic! Small blood supply, but still alive and kicking Contrast with cartilage Continually being destroyed and rebuilt Osteoclasts dissolves bone (such as when calcium, other minerals are needed) Osteoblasts forms new bone (such as after weight-bearing exercise) Balance is what matters Nutrition for Bones: Balance Proper mineral intake (particularly calcium) is vital to build healthy bones Vitamins (D) aid mineral absorption Food intolerances can exacerbate skeletal issues such as arthritis through inflammatory reactions Salt, caffeine, phosphoric acid (sodas), excess vitamin A can all lead to bone loss 4

5 Other Nutritional Insights Balance is Key with Nutrition Flaxseed oil omega-3 s keep bones soft Prevents excessive mineralization Lycopene reduces oxidative stress (which impacts the whole body) Also seems to assist in mineral resorption Reducing certain grains metabolized into acidic byproducts Overly acidic system contributes to bone dissolution Studies show variety of factors can contribute to bone loss Problem is lack of calcium absorption; nearly impossible to tell how a person absorbs in the short term balance is the key Too much of any food compromises assimilation Too little of any nutrient compromises good health Balanced Hormones, Important! Stress can activate adrenal stress circuit Cortisol absorbs other hormones and shuts down the digestive system in the process Under stress, the body absorbs less calcium If stressed daily, then calcium absorption decreases overtime Over the years, bones are not replenished Relieving Stress Helps Bones All of Comprehensive Yoga Therapy s stress relieving practices are helping bone health (among other life-giving functions) Use Karma Yoga to balance work stress, Bhakti for relationship stress and Nutritional Awareness to balance food, etc. This aspect is aided by Yoga practices that nourish parasympathetic function Nervous system knock down! 5

6 Bone Health - Terminology Bone Mass Total weight of the bone Varies among individuals Bone Density Weight of the bone divided by volume Defined range for all humans Progressive Density Loss Osteopenia and osteoporosis Just classifications of relative bone loss Bed rest noticeably diminishes density Compressive force on bone tends to increase/maintain density Resistance training, weight-bearing asanas Bone Density Detrimental Many common medications Statins, antacids Domestic products Deodorants Consumables Alcohol, caffeine, refined foods Renewing Proper vitamins and minerals Calcium, magnesium, vitamin D (sunshine) Weight bearing activities Walking Asanas Biking and swimming not as effective no significant weight bearing on bones 6

7 Asanas & Bones 1. Muscle Pulling on Bone Muscular pull on bones applies force tearing stimulates bones to repair Just like muscles repair when worked Asanas pull ALL the muscles (an boney connections) from ALL angles Static holds prolong muscular pull on bones, also prolong weight-bearing Asanas & Bones 2. Promoting Circulation As tension releases: proper blood circulation feeds the bones with minerals, nutrients, hormones, etc. Layers of fascia are stretched and softened, lessening contractions on muscles and bones Proper posture is restored, relieving bones and promoting circulation Asanas & Bones 3. Releasing Stress States Muscular release lets go of improper gripping on bones Relaxation (mental and physical) balances hormone levels (mainly cortisol) Permits restoration of all systems Prolonged stress disrupts hormones and prevents rebuilding and maintenance Doing Poses from the Bones Joints possess mechanoreceptors Proprioception: body awareness, knowing with confidence where you are in space Grace of motion; improved balance, posture Hard to feel our bones clever cues Moving the muscles from the bones beneath Articulating movements from deep within its driving joint 7

8 Sequences for Building Density Sun and Moon Salutations One-Legged Balances Standing Variations of Poses Side Bends/Triangle Twists (release synovial fluid) Joint Rotations Core Strengthening Poses Inversions Yin Yoga for Bones Yin approach is slow, gives time for: Plastic structures to find alignment Ligaments, muscles, tendons Releases unhealthy pull of connective tissue May be improperly shaping skeleton Think of how aged persons tend to be hunched: literally cannot extend due to excessive pull of connective tissues on the muscles and bones Relaxation: Peeling Back Layers Relax from skin to bone marrow Feel skin soften Allow the muscles to melt, ligaments rest Release the connective tissues Rest the vital organs Release your grip on the skeleton itself, sink into the core of the bone marrow, Relax the mind & intellect total release 8