Perceptions of Cycling in Cyclists and Non-cyclists Alike in Dublin
Yoga For Cyclists
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Transcript of Yoga For Cyclists
Craig Roberts, DC WWW.DOCROBERTS.COM
YOGA FOR CYCLISTSMen are born soft and supple:dead, they are stiff and hard.
Plants are born tender and pliant:dead, they are brittle and dry.
Thus whoever is stiff and inflexibleis a disciple of death.
Whoever is soft and yieldingis a disciple of life.
-Lao Tsu
Craig Roberts, DC WWW.DOCROBERTS.COM
Muscle Imbalance
Cycling creates predictable muscle imbalances. Muscles that are chronically stretched become weak in neutral positions. Muscles that are chronically shortened become tight in neutral positions.
Craig Roberts, DC WWW.DOCROBERTS.COM
Cycling is not a postural break……
Craig Roberts, DC WWW.DOCROBERTS.COM
The best cycling posture is the worst slumping posture!
This posture is associated with two well known “syndromes”, upper and lower cross.These are described in detail in remaining slides.
Yoga for Cyclists targets these muscular imbalances, bringing greater harmony, balance, ease, endurance, and strength to the cyclist’s body, and by extension, to the mind.
Craig Roberts, DC WWW.DOCROBERTS.COM
Short/tight Weak/stretched Pectorals Suboccipitals Upper trap/levator
scapulae
Lower and middle traps
Rhomboids Serratus anterior Deep neck flexors
Postural findings:Rounded shoulders
Anterior head carriage
C0-C1 hyperextension
Elevation of shoulders
Winging of scapulae
UPPER CROSS
-McCaffery’s notes
Craig Roberts, DC WWW.DOCROBERTS.COM
Upper Cross Syndrome After
Liebenson and Janda
“The combined result of this posture is that the cervico-cranial, cervicothoracic, glenohumeral, and tempero-mandibular joints are all overstressed. Joint dys-function and trigger points naturally result from these muscle imbalances, associated with headache, neck pain, shoulder blade pain, and TMJ and shoulder disorders” (Liebenson).
Craig Roberts, DC WWW.DOCROBERTS.COM
Key movement patterns
During normal neck flexion the chin will travel in a smooth arc to the chest, and will come to rest either touching the chest or no more than two fingers away from the chest. This motion can only occur if the deep neck flexors and the SCMs are working together properly. If the SCM is overactive and the deep flexors are weak or inhibited, the SCM’s action will cause the chin to poke, as picture in the dotted outline above. The most crucial period to watch for this pattern is in the first 5 degrees of movement (Hammer). After the initial 5 degrees the patient may correct him/herself.
If the chin cannot reach a position of no more than two fingerwidths from the chest the suboccipitals may be tight (travel).
Altered key movement patternsShoulder AbductionShoulder elevation beginning before 60 degrees indicates muscle imbalance (overactive upper trapezius and/or levator scapula, inhibited mid and lower trapezius).
Shoulder hike do to overactive upper trapezius
Normal shoulder abduction
Push up testScapular winging occuring during floor or wall push ups indicates a weak/inhibited serratus anterior. Observe both sides for symmetry as the descrepency is often more suddle than pictured below.
Scapular winging during wall push-up
-Hoppenfeld
Craig Roberts, DC WWW.DOCROBERTS.COM
Respiration
Respiration may often be affected by upper cross syndrome Rounding of the shoulders and increased thoracic
kyphosis (upper back rounding) lead to decreased lateral excursion of the rib cage (think of the ribs moving up and down like a bucket-handle—poor posture impedes the bucket-handle movement).
Compression at the sternoclavicular joint reflexively increases respiratory rate (MPI)
Look for: Paradoxical breathing (“chest breathing”) Trigger points in scalenes (accessory muscles of
respiration)
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha yoga for upper cross
PoseFacilitaterhomboids, lowerand mid trap
Facilitate deepneck flexors
Facilitate serratusanterior
Stretch pectoralmuscles
Stretchsuboccipitalmuscles
Tadasana(standing pose) X X XSalabhasana(locust) X XChaturangaDandasana X XNakrasana X XDhanurasana(bow pose) X X XSarvangasana(shoulder stand) XTrikonasana(triangle pose) X X XPurvottanasana(inclined plane) X X X
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha yoga for upper cross
Pose Facilitate rhomboids, lower and mid trap
Facilitate deep neck flexors
Stretch upper trap/levator
Stretch pectoral muscles
Stretch suboccipital muscles
Parvatasana (mountain pose) X X X
Ustrasana (camel pose) X
Setu Bandhasana (bridge pose)
X X X
Adho Mukha Svanasanaa X X
Sasamgasana (Hare pose in 2 phases)
X X
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha yoga for upper cross
Whenever possible make certain the the mid and lower traps are active, the shoulders are externally rotated and depressed, and that the deep neck flexors are active tucking the chin and keeping the ears in a plumb line with the center of the shoulders. A mirror or an instructor is extremely helpful in the beginning.
Be especially conscious of the above directions when performing tadasana, vajrasana, and salabhasana.
As you enter each pose first mentally check your body position, then make certain that you are breathing slowly and with the diaphragm.
PoseFacilitaterhomboids, lowerand mid trap
Facilitate deepneck flexors
Stretch uppertrap/levator
Stretch pectoralmuscles
Stretchsuboccipitalmuscles
VirabhadrasanaI X X X
VirabhadrasanaII X X X
Craig Roberts, DC WWW.DOCROBERTS.COM
W-exercise
Arms may be straight Arms in overhead “V”Quadraped track
…………………………Warrior sequence to one side, then the other……………………………
……………..Several Times……………….
…………One side, then other……….….
Craig Roberts, DC WWW.DOCROBERTS.COM
Short/tight Weak/stretched Hip flexors Lumbar erector spinae Tensor fascia latae Quadratus lumborum Piriformis
Gluteus maximus Gluteus medius Abdominals
Postural findings:Lumbar hyperlordosis
Anterior pelvic tilt
Protruding abdomen
Foot flare
Hypertrophy of thoraco-lumbar junction
Groove in iliotibial band
LOWER CROSS
-Liebenson
Craig Roberts, DC WWW.DOCROBERTS.COM
Lower Cross Syndrome
“The combined result of this posture is that the lumbosacral, thoracolumbar, SI, hip, and knee joints are all over-stressed. Joint dysfunction and trigger points naturally result from these muscle imbalances, accompanied by low back pain, buttock pain, pseudo-sciatica, and knee disorders.” -Liebenson
-McCaffery’s notes
Craig Roberts, DC WWW.DOCROBERTS.COM
Key movement patternsLeg extension
The prone patient is instructed to slowly lift one leg while the evaluator uses one hand to monitor the activity of the gluteal muscles and the hamstrings of the leg being raised, and the other hand to monitor the lumbar erectors bilaterally. The correct sequence is listed at left.
-Hammer
Craig Roberts, DC WWW.DOCROBERTS.COM
Key movement patterns
Hip Abduction
Leg should rise in-plane with the body
Leg and foot should maintain neutral rotation
Tight piriformis causing external rotation of foot.
Tight TFL or hip flexors causing thigh flexion
Tight QL causing hip-hike
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha Yoga for lower cross
Pose Facilitate glut max
Facilitate glut med
Facilitate abdominals
Stretch piriformis
Stretch lumbar erectors
Stretch hip flexors
Stretch TFL
Sasamgasana X Jathara Parivertanasana X Ardha-Matsyen-drasana X X Rajakopatasana (pigeon pose) X X Purvottanasana X X Ardha-Salabhasana X
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha Yoga for lower cross
Pose Facilitate glut max
Facilitate glut med
Facilitate abdominals
Stretch piriformis
Stretch lumbar erectors/QL
Stretch hip flexors
Stretch TFL
Padhastasana X Paschimot-anasana X Trikonasana X Vashistasana I (side plank) X X Ardha Chandrasana
X Virabhadrasana III
X Janushirasana X
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha Yoga for lower cross
Pose Facilitate glut max
Facilitate glut med
Facilitate abdominals
Stretch piriformis
Stretch lumbar erectors/QL
Stretch hip flexors
Stretch TFL
Sarvangasana X Lunge stretch (surya namaskar)
X Navasana (w post tilt) X X Supta Vajrasana X Side-lying TFL (in class)
X On back one knee bent (in class)
X X
Craig Roberts, DC WWW.DOCROBERTS.COM
Hatha Yoga for lower cross
Pose Facilitate glut max
Facilitate glut med
Facilitate abdominals
Stretch piriformis
Stretch lumbar erectors/QL
Stretch hip flexors
Stretch TFL
Tadasana with neutral pelvis
X Savasana with neutral pelvis
X
Craig Roberts, DC WWW.DOCROBERTS.COM