Level Hour! YOGA TEACHER TRAINING MANUAL! Chapter 12: Anatomy and Physiology Part 2

Transcription

1 Level Hour YOGA TEACHER TRAINING MANUAL Chapter 12: Anatomy and Physiology Part 2

2 Level Hour YOGA TEACHER TRAINING MANUAL Chapter 12: Anatomy and Physiology Part 2 Spinal Function Cervical Spine - Seven vertebrae - Run from base of skull to the top of the back degrees of rotation, and almost as much flexion and rotation - The neck is clothed in the front and back with muscles these get very stiff if they are overused in breathing, and/or if the head is carried two far forward on the spine

3 - The neck s facet joints help movements particularly in a twist - Freedom of movement on the neck rides on the support and mobility of the thoracic spine, and the shoulder girdle - Freedom of movement is lost when the facet joints on the neck get stuck or jammed - Everything we do with the neck affects the blood supply to the brain Thoracic Spine Made up of twelve vertebrae from the base of the neck to the lower back - Has limited flexion, extension and side bending, because it is stabilized by its connection to the rib cage - Has generally good rotation, and the rotation is healing and freeing - 12 ribs articulate with the thoracic spine, and straddling the junction between one vertebrae and the next, and ribs articulate with the transverse processes

4

5 Rib movement during respiration is like a bucket handle - Supports the rib cage and the shoulder girdle Shoulder blade work straightens the thoracic, and arm work tends to round it Lumbar Spine Has large vertebral bodies for weight bearing - Spin-ous processes are short and run backwards, limiting rotation - Rotation in lumbar is limited to less than 10 degrees - Because of the way discs work, there is less disc support in twists - Lower back has pretty good flexion

6 - Vulnerable spots are S1, L5, L4, where pelvis attaches to spine - Let the pelvis act as last vertebra to protect the sacro iliac joint - Injury is most often done in forward bends because of tight hamstrings, which create a posterior pelvic tilt and risk anterior compression of the disks - Tight psoas, or hip flexors, cause an increased curve in the lumbar spine, and a forward tilt to the pelvis, creating a posterior compression of the disks - Inadequate core and abdominal strength leaves the lumbar spine and sacro-iliac joint vulnerable to injury

7 - The sacrum is the transfer point for forces from the legs to the spine, and spine to legs - Its purpose is to provide a stable mobility - It also transfers forces from one leg, across the pelvis and into the other leg - The sacrum needs to be snug to transmit the lines of force correctly - Its stability depends upon the surrounding ligaments, as well as the tone of the pelvic and lower abdominal muscles - Sacro-iliac dysfunction can be defined as when the sacrum and iliam are moving in opposite directions - If ligaments are lax, or have been over-stretched, then the sacrum will be too mobile, and will depend only on the surrounding musculature for support - Mula bandha is critical to protecting the sacro-iliac joint - Hip adductors, internal rotators, gluts, deep external rotators and flexors need to be in balance - Use a co-contraction of opposing hip muscle groups to create a bandha, and stabilize the sacro-iliac joint The scapula is the key to the shoulder joint Movement of the shoulder takes place through the coupling of three separate joints: glenhumeral (GH), scapulothoracic (ST), Acromioclivicular (AC) Glenhumeral Joint - Glenoid fossa and head of humerus - Full range of movement - Ligaments: glonhumeral, transverse humeral, caracohumeral

8 - Flexion: anterior deltoid, major, caracobrachialis - Extension: posterior deltoid, pectoralis major, latissimus dorsi - Abduction: supraspinatus, deltoid - Adduction: pec major, latissimus dorsi, teres major, rhomboids (posterior) - External rotation: posterior deltoid, teres minor, infraspinatus - Internal rotation: pec major, anterior deltoid, latissimus dorsi, subscapularis, teres major Scapular Thoracic Joint - Not classified as a true joint - Gliding action of the scapula over the thoracic involve and impact the AC and SC joints - No ligaments: stabilized by a balance of surrounding muscles only - Elevation: upper trapezius, levator scapulae - Depression: lower trapezius, latissimus dorsi and pectoralis major, via attachments on the humerus - Protraction: serratus anterior, pec minor, pec major, especially when shoulder is in flexion - Retraction: middle trapezius, rhomboids, lattisimus dorsi especially when in extension - External or Outward Rotation of Inferior Angle: upper and lower trapezius, serratus anterior - Internal rotation: rhomboids, levator scapulae, pectoralis minor Ardioclavicular Joint - Clavicular and acromion process - Weak capsule, articular disc, very little movement - Ligaments, coracoclavicular, acromioclavicular, coracoacromial - The ball and socket joint that consists of the head of the femur connecting with the acetabelum of the pelvic gurdle

9 - Hip joint movements include flexion, extension, abduction, internal rotation and external rotation - The movements of the hip joint work in synergy with the movements of the whole pelvis and spine - Most of the conditions affecting the sacrum, hips and knees reflect a poor functional integration between the lumbosacral spine, pelvis and legs - The function of the hip joint affects everything above and below - The hip joints need to feel strong and stable enough to support the weight of the body, and flexible enough to have a wide range of motion - If the hip joints are unstable, the sacro-iliac joint and the knees can be adversely affected - If the hips are too tight and limited in their range of motion, it will steal from the lower back and knees and cause injury - Hip joint function is very individual, and varies with gender, race, body shape, etc. - The hip joint complex consists of: the pelvis (ilium, ischium, and pubis), sacrum, (five fused sacral vertebrae), coccyx (three to four semi-fused vertebrae) - The three main joints are: iliofemeral (hip) joint, sacro-iliac joint, and pubic symphysis Hip Joint Movements Flexion Psoas major Iliacus Tensor fascia lata Rectus femoris Pectineus Sartoris Adductor brevis Adductor magnus (adductor) Adduction Adductor magnus biggest Adductor longus Adductor brevis Extension Gluteus maximus Semitendinosus Semimembranosus Biceps femoris (long head) Adductor magnus (hamstring)

10 Abduction Gluteus medius Gluteus minimus Tensor fascia lata Prectineus Graciclus Internal Rotation Tensor fascia lata Gluteus medius Gluteus minimus Adductor Group Sartorius Piriformus Obturator externus

11 External Rotation Gluteus maximus Obturator internus Superior/Inferior gamelli Qudratus femoris Pirirformis Iliacus Psoas Sartorius Biceps femoris - Made up of four bones the femur (the large bone in your thigh), the tibia (which attaches my ligaments and a capsule to the femur), the fibula (running parallel to the tibia), and the patella - The knee muscles which go across the knee joint are the quadriceps and the hamstrings. The quadriceps muscles are on the front of the knee, and the hamstrings are on the back of the knee. - The bones support the knee and provide rigid structure of the joint, and the muscles move the joint - The ligaments of the knees are extremely important, for they hold the knee together, stabilizing the joint. Problems with ligaments are common. - There are two crucial ligaments located in the centre of the knee joint the anterior cruciate ligament (ACL), and the posterior cruciate ligament (PCL). - The PCL prevents the femur from sliding forward on the tibia, and the tibia from sliding backwards on the femur - The ACL prevents the femur from sliding backwards on the tibia - Both ligaments stabilize the knee in a rotational fashion. Thus, if one of these ligaments is significantly damaged, then the knee will be unstable when planting

12 the foot of the injured extremity and pivoting, causing the knee to buckle and give away Principles of Injury Prevention and Management - Be sure to warm up efficiently. This will lubricate your joints, increase blood circulation, and prepare the body for more strenuous poses - Start with milder posers, and progressively work your way into advanced poses. - Ensure proper alignment in every yoga pose, enabling increased freedom of movement and balance. Through proper alignment, muscles and ligaments are strengthened on both sides of the active joint - Avoid hypertension. Bend knees slightly (or secretly ) during standing poses. To avoid elbow injury, avoid popping elbows, and be sure to move gracefully into poses that require extensive arm support. - Use helpful materials and props, such as blankets, blocks and belts. This takes stress off of joints, and helps to stretch and strengthen tight muscles.

13 - Encourage a non-competitive atmosphere, both within yourself, and with your students. Don t over-stress the body, and listen to your body for tell-tale signs of undue stress and tension. - Deep flexion child s pose, virasana - Knee flexion with hip extension sputa virasana - Hyper-extension straight leg standing poses - Instability vrksasana, ardha chandrasana, etc. - Twisting guradasana, padmasana, virabhadrasana I - Pressure kneeling cat, parighasana, kneeling lunges - Medial and lateral movement sputa virasana, eka pada rajakapotasana - Over-stretching in seated, forward-bending poses (which can lead to a pulled hamstring) - Take special precautions when doing deep lunges (which can affect the hip flexors), unsupported shoulder stands (which can strain the neck), and seated and standing forward bends (which can affect the lower back, when the lumbar area is over-flexed). - Take special caution when doing poses such as the downward facing dog, four-limbed staff pose, and the side plank, as these positions place particular stress on the shoulders, elbows and wrists. Be sure to develop adequate strength prior to spending extensive periods of time in these poses. - Consider avoiding these poses altogether if you suffer from exacerbate carpel tunnel syndrome. - Avoid forcing feet onto thighs in lotus position before the hips are adequately flexible, as this may tear on pinch the meniscus - Avoid pressing down too aggressively in downward facing dog, as this can damage shoulder cartilage - In general, avoid hyperextension of elbows, as this can bring about inflammation of joints - The most serious of yoga injuries include herniated disks and fractures. These are usually brought about when students or teachers push too hard during yoga classes. Take specific precaution with poses such as the plow, shoulder stand,

14 and the seated or standing forward bend. Additional Anatomy Assignment Answer the following from the book The Key Muscles of Yoga by Ray Long 1. List the three types of joints and an example of each. 2. Define ligaments and give examples of different kinds of ligaments 3. What is the difference between a muscle and a tendon? 4. What are the different types of muscle contractioin? 5. Explain the difference between facilitated stretching and dynamic stretching and an example of a pose for each type. 6. What is synergy in reference to the muscles being used in a pose? 7. Complete the anatomy quiz on page What are the four types of movement for the trunk? 9. Define the Airbag effect. 10. Complete the anatomy quiz on page What are the two types of rotation for the scapula?

15 12. What are the six types of movement of the upper arm? 13. Complete the anatomy quiz. Chapter 8 Comprehension Check Part I Vocabulary: Describe the following terms in other words 1. Anterior Cruciate Ligament 2. Scapula 3. Intercostals 4. EndocrineSystem 5. Hyper-extension 6. Tibia 7. Scapular Thoracic Joint 8. Sacrum 9. Lumbar Spine 10. Diffusion 11. Diaphragm 12. Bandhas 13. Integumentary System

16 14. Femur 15. Thoracic Spine

17