Yoga Therapy for Teachers D2.pdf

Yoga Academy Romania Yoga Therapy for Yoga Teachers II with Ann da Silva 1

www.anndasilva.com Copyright 2014 www.paradoxumrealitas.com

DAY 2 Upper & mid back, neck, shoulders, elbows & wrists Common causes of aches & & pains in the upper body:

• Upper & mid back pain, neck & shoulder issues, and issues in the elbows & wrists

MENTAL EFFECTS ON SPINE HEALTH

• Mental tension, anger = tension and stiffness in the physical • Heavy shoulders, stiff necks, tilted necks • Slouched shoulders, hunch back • Flexion of lumbar • Compressed chest, compressed breathing • Short of breath = less oxygen supply • Meditation to empty negative thoughts and open to invite positive changes

THE THORACIC SPINE

Yoga Academy Romania 2 Yoga Therapy for Yoga Teachers II with Ann da Silva

www.anndasilva.com Copyright 2014 www. .paradoxumrealitas.com

THE THORACIC SPINE

• Attachment of the rib cage • Position of the facet joint limits movement • Inseparable relationship to breathing • Supports the transition from Cervical to Lumbar Spine • Relatively stable, less mobile as restrictions created by rib cage • Transition Areas are the usual problem areas

Kyphosis

• “hunchback” • Can be Hereditary • Back pain, muscle fatigue, stiffness • Poor posture, weakening muscles • Scheuermann’s kyphosis: adolescence deformity

of the vertebrae, may progress to scoliosis • Osteoporosis or degenerative arthritis

Scoliosis

• Lateral curvature in the vertical line of the spine • Congenital: birth • Neuromuscular: abnormal e.g. cerebral palsy • Degenerative : traumatic bone collapse, previous major back surgery, or osteoporosis • Idiopathic: most common, no specific cause • Usually not severe pain, but degree of chronic discomfort • stiffens

Therapy for Scoliosis • No evidence that exercise can halt progression • Yoga does have a role in relieving pain • In general no restrictions in yoga practice • Work each side independently • Neutral Spine lengthening as much as possible • Finding the “Center”, change of posture, habits • Breathe! • Strengthen legs, core, spinal muscles • Static work & holding



THE CERVICAL SPINE

• Huge ROM for optimizing the senses • Dependent on the Thoracic spine below • Stabililty = strengthening • Neck related to shoulder • Can be serious • Major Complaints:

o -neck stiffness o -shoulder tightness o -upper back soreness / stiffness o -headaches or migraines

CAUSES OF NECK PAIN

• Abnormality in bones or joints • Muscle strain & sprain • Poor posture: Head Forward Syndrome • Trauma:

- Whiplash / Whiplash Associated Disorders - Fracture - Cervical Dislocation - Disc Herniation

• Degenerative Diseases: - Cervical Spondylosis - Scoliosis - Osteoporosis - Osteoarthritis

• Awareness of Neutral Cervical Spine • Maintain correct posture & Alignment • Stretching to improve Mobility • Strengthening the neck muscles to find Stability

Key Muscles for Neck Stability

• Levator Scapulae • Scalenes • Stretching and strengthening

• Scalenes



Head Forward Syndrome

• Chin down, back & up, “walking backwards” • Stretching, releasing the muscles of the neck, shoulders and upper back • Opening of the front of

the neck & chest muscles • Lengthening

Whiplash

• General term for a trauma / injury • Caused by sudden over extension • Commonly associated with car accidents • Usually damages tendons and ligaments of the neck,

can cause Disc Herniation (severe case) • Neck pain & stiffness, headache, reduced ROM • Stretching, controlled mobility, rest • Chiropractic adjustments may help

Cervical Disc Herniation

• May or may not be caused by trauma or injury • Can start spontaneously • Common in C5-C6 & C6-C7 due to instability & load • Shoulder/arm pain • numbness, tingling down to fingertips



Cervical Spondylosis

• chronic wear & degeneration of bones & discs of the neck • Primarily due to aging • Can affect the spinal chord • Neck & shoulder pain • stiffness that worsens • Pins & needles, weakness in neck, shoulders, arms and hands • Severe cases can affect stability in walking, balance gait • Gentle stretching to maintain mobility • Gradual strengthening of neck muscles to improve stability

& slow down degeneration

OSETOPOROSIS • Progressive bone disease, “Porous bones” • Production of new bones cannot keep up with the loss of bone mass • Risk of bone fracture, even from sneezing, coughing, falling! • Often in hips, wrist or spine • Stooped posture, loss of height, collapsed vertebrae, fractures • Age, race, sex, family history, menopause,bone “reserve” from youth • Hormonal and /or glandular issues • Dietary: low calcium, eating disorders, nutrient absorption problems • Medication: long term corticosteroid use can interfere with bone-regrowth • Lifestyle: lack of exercise, alcohol & tobacco use can reduce calcium absorption • Calcium supplements • Moderate & mindful weight bearing, e.g. walking with book on top of head • Lifestyle changes: avoid smoking & alcohol consumption • Being present, • avoid falling!



OSETOARTHRITIS

• Degenerative joint disease, most common type of arthritis, “Wear-and-Tear” arthritis • Cartilage in the joints are worn down • Often in lower back, knees & hips • Pain & stiffness, loss of flexibility, tenderness • Gradually worsens, no real cure • Can only slow down deterioration, relieve pain & improve function • Glucosamine, suppplements • nourish the joints with gently cycles of moderate weight loading & unloading • Mindful rotation & movements to encourage circulation & range of motion • Gentle stretching / pulling of the muscles

THE SHOULDER JOINT

• A ball and socket joint with a large range of movement • Mobility tends to have higher risks of injury • Scapula, Humerus and Clavicle (collar bone) • Shoulder pain:

-‐ Degenerative diseases: Osteoporosis, Osteoarthritis -‐ - Trauma: dislocation, collar or upper arm fractures



CAUSES OF SHOULDER PAIN

• ROTATOR CUFF INJURY • IMPINGEMENT SYNDROME (Swimmer’s Shoulder) • FROZEN SHOULDER • TRAUMA • DEGENERATIVE DISEASES

ROTATOR CUFF INJURY - strains from over-exertion in lifting, pulling - inflammation / tearing from repetitive stress - trauma, breaking a fall - bone spurs - dull ache in shoulder, disturbing sleep - painful movement, weakness in arms

• R.I.C.E. then stretch & strengthen IMPINGEMENT SYNDROME (Swimmer’s Shoulder) - inflamed Rotator Cuff muscles where they pass through the Acromion process - over use, thickening of ligaments (scars) - inflammation / thickening of subacromial bursa - pain, weakness & loss of movement

• R.I.C.E. then stretch & strengthen shoulder & scapula muscles FROZEN SHOULDER - Adhesive Capsulitis - thickening of connective tissues in the shoulder - likely due to prolonged immobilization after surgery or healing from arm injuries - stiffness & pain in shoulder joint - gradually progressing from pain to immobility to healing - takes long time to heal, 1-2 years

• Stretching, improving mobility over time

TRAUMA - shoulder dislocation - Collar bone or upper arm bone fracture DEGENERATIVE DISEASES: - Osteoroporosis - Osteoarthritis

• R.I.C.E. then gentle stretching • Mindful rotation & movements to

encourage circulation & range of motion



TENSION HEADACHES

• Dull ache in the head that feels like a “tight band around the head” • Tightness or tenderness on the • scalp, neck and shoulders • Stress related • Possibly due to tension in the neck & shoulders due to stress & mental tension • Hot or cold compress (personal pref) • Stretch out, Relax, breathe!

EPICONDYLITIS

• Lateral Epicondylitis “Tennis Elbow” = outer • Medial Epicondylitis “Golfer’s Elbow” = inner • A type of Tendinitis • Inflammation or tearing to the tendons & muscles in the elbow due to repetitive strain,

excessive stress o e.g. throwing or hitting, shock to the joint o no warm up etc..

• Pain, tenderness, swelling, stiffness in elbow • Weakness in hands & wrists • Numbness or tingling down to fingers, usually ring or baby finger • Mindful stretching & strengthening of the muscles in the arms and hands • Reduce load on elbows, arms & hands • Use of supports / straps



CARPAL TUNNEL SYNDROME

• Entrapment or compression on the median nerve in the carpal tunnel • Possible causes:

o weight bearing, o strain / compression,

• repetitive stress • Hereditary • More likely in female, due to size of carpal

tunnel and hormonal changes during pregnancy • Associate with local and systematic diseases

such as Diabetes & Arthritis • Pain, numbness, pins & needles • Mostly thumb, index and ring finger, can radiate

up the arm • R.I.C.E. then mindful rotation & stretching • Hereditary • More likely in female, due to size of carpal tunnel and hormonal changes during pregnancy • Associate with local and systematic diseases such as Diabetes & Arthritis • Pain, numbness, pins & needles • Mostly thumb, index and ring finger, can radiate up the arm • R.I.C.E. then mindful rotation & stretching

SURGERY or NO SURGERY?

• Acupuncture • Acupressure Massage • Chiropractic adjustments • Osteopathic consultations • Surgery as a LAST RESORT

YOGA THERAPY FOR SPINE HEALTH

• Awareness & maintain Neutral Spine • Strengthen to Stabilize • Stretch to increase Mobilization • Activate Core Muscles to protect • Proper Alignment & Posture in daily activities as well as sports • Rest, let the body heal when injured • Breathe & relax body & mind

Yoga Therapy for Teachers D2.pdf

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