I suspect that some of the hip problems that get chalked up to extreme range of motion, are actually due to alignment problems. So you’re seeing these little patches of arthritis in an otherwise normal hip that seems to be related to these extremes of motion or impingement or both.” “If you start wearing a joint down, then it becomes arthritic. “Maybe these extreme ranges of motion were causing the joint to get jammed and some to wear,” Woollam says. Chris Woollam, a Toronto sports medicine physician, says he started seeing “an inordinate number of hip problems” among women aged 30 to 50 who were practicing yoga. If you run into resistance in your hip joints when bending, don’t force past it. All too many longtime practitioners now own artificial joints to replace the ones they overused.”ĭon’t push beyond your range of motion in the hips She warns us “I know a number of serious practitioners who are now in their 50s-including myself-who regret having overstretched our joints back in the day. This is what we see happening in the backs, hips, and knees of athletes and yogis who push too far in poorly executed forward bends as well as other distortions.Ĭharlotte Bell, an Iyengar yoga teacher and author of Mindful Yoga, Mindful Life, had a hip replacement in 2015. It is counterproductive and results in losing important structural insurance. Extreme forward bends that come from the back and not the hips cultivate ligamentous laxity more than muscular flexibility. ![]() Once stretched too far, they are permanently distended, and no longer serve their role as the backup system to support the spine. Ligaments aren’t an elastic kind of tissue. Ligaments are supposed to have some degree of stiffness. In situations when there is more challenge and distortion than our muscles are strong enough to handle, or when muscles don’t have time to fire, such as in a jolting accident or jump, then the ligaments keep our joints safe. They are a backup system for our muscular support. Ligaments are like band-aids that go from bone to bone and whose function is primarily structural support. It's very important to get bending right! Ouch! In my classes I go so far as to say that people who bend well will probably never have a back problem, while people who bend poorly almost certainly will. The brain reacts to the threat / damage by seizing up muscles in the area. Those people were probably rounding their lower backs, possibly with the additional danger of a twist added in. You may know people who bent to tie their shoelaces or perform some other seemingly innocuous task on the ground, and then couldn’t straighten back up. The amount of loading is high because our upper bodies are heavy (especially our heads) and the lever arm is long (Torque = weight X distance.) Rounding the lower back while bending puts additional strain on them. ![]() Being at the bottom of the heap, the lumbar discs are already particularly vulnerable to wear and tear, bulging, herniation, and sequestration. If your pattern of bending includes rounding the lower back, this is a particularly risky mistake. The most common mistake in bending is to round the back, either distributing curvature throughout the spine or concentrating most of it in one spot.
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