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Yoga for Cyclists2010	<br />Men are born soft and supple:<br />dead, they are stiff and hard.<br />Plants are born tender ...
Muscle Imbalance<br />Cycling creates predictable muscle imbalances.  Muscles that are chronically stretched become weak i...
Cycling is not a postural break……<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />3<br />
The best cycling posture is the worst slumping posture!<br />This posture is associated with two well known “syndromes”, u...
UPPER CROSS<br />Postural findings:<br />Rounded shoulders<br />Anterior head carriage<br />C0-C1 hyperextension<br />Elev...
Upper Cross Syndrome After Liebenson and Janda<br />“The combined result of this posture is that the cervico-cranial, cerv...
Key movement patterns<br />During normal neck flexion the chin will travel in a smooth arc to the chest, and will come to ...
Altered key movement patterns<br />Shoulder Abduction<br />Shoulder elevation beginning before  60 degrees indicates muscl...
Respiration<br />Respiration may often be affected by upper cross syndrome<br />Rounding of the shoulders and increased th...
Hatha yoga for upper cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />10<br />
Hatha yoga for upper cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />11<br />
Hatha yoga for upper cross<br />Whenever possible make certain the mid and lower traps are active, the shoulders are exter...
…………………………Warrior sequence to one side, then the other……………………………<br />…………One side, then other……….….<br />Quadraped track...
LOWER CROSS<br />Postural findings:<br />Lumbar hyperlordosis<br />Anterior pelvic tilt<br />Protruding abdomen<br />Foot ...
Lower Cross Syndrome<br />“The combined result of this posture is that the lumbosacral, thoracolumbar, SI, hip, and knee j...
Key movement patterns<br />Leg extension<br />The prone patient is instructed to slowly lift one leg while the evaluator u...
Key movement patterns<br />Hip Abduction<br />Leg should rise in-plane with the body<br />Leg and foot should maintain neu...
Hatha Yoga for lower cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />18<br />
Hatha Yoga for lower cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />19<br />
Hatha Yoga for lower cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />20<br />
Hatha Yoga for lower cross<br />Craig Roberts, DC    WWW.DOCROBERTS.COM<br />21<br />
Craig Roberts, DC    WWW.DOCROBERTS.COM<br />22<br />
Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />Abdominals (neutral pelvis)<br />Stretch:...
Abdominals
Stretch:
Suboccipitals</li></li></ul><li>Craig Roberts, DC    WWW.DOCROBERTS.COM<br />24<br />Chaturanga<br />Dandasana<br />Salabh...
Rhomboids
Lower and mid traps
Stretch
Pectoral muscles
Stretch
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Yoga for Cyclists - June 2010

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Yoga for Cyclists - June 2010

  1. 1. Yoga for Cyclists2010 <br />Men are born soft and supple:<br />dead, they are stiff and hard.<br />Plants are born tender and pliant:<br />dead, they are brittle and dry.<br />Thus whoever is stiff and inflexible<br />is a disciple of death.<br />Whoever is soft and yielding<br />is a disciple of life.<br />-Lao Tsu<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />1<br />
  2. 2. Muscle Imbalance<br />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.<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />2<br />
  3. 3. Cycling is not a postural break……<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />3<br />
  4. 4. The best cycling posture is the worst slumping posture!<br />This posture is associated with two well known “syndromes”, upper and lower cross.<br />These are described in detail in remaining slides.<br />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.<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />4<br />
  5. 5. UPPER CROSS<br />Postural findings:<br />Rounded shoulders<br />Anterior head carriage<br />C0-C1 hyperextension<br />Elevation of shoulders<br />Winging of scapulae<br />-McCaffery’s notes<br />Short/tight Weak/stretched<br />Pectorals<br />Suboccipitals<br />Upper trap/levatorscapulae<br />SCM (sternocleidomastoid)<br />Lower and middle traps<br />Rhomboids<br />Serratus anterior<br />Deep neck flexors<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />Deep neckflexorsweak<br />Trapezius and levator scapulaetight<br />Rhomboids and serratus anterior weak<br />Pectoralstight<br />5<br />
  6. 6. Upper Cross Syndrome After Liebenson and Janda<br />“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).<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />Deep neckflexorsweak<br />Trapezius and levator scapulaetight<br />Rhomboids and serratus anterior weak<br />Pectoralstight<br />-McCaffery’s notes<br />6<br />
  7. 7. Key movement patterns<br />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.<br />If the chin cannot reach a position of no more than two fingerwidths from the chest the suboccipitals may be tight (travel).<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />7<br />
  8. 8. Altered key movement patterns<br />Shoulder Abduction<br />Shoulder elevation beginning before 60 degrees indicates muscle imbalance (overactive upper trapezius and/or levator scapula, inhibited mid and lower trapezius).<br />Pushup test<br />Scapular winging occurring during floor or wall push ups indicates a weak/inhibited serratus anterior. Observe both sides for symmetry as the discrepancy is often more subtle than pictured below.<br />Normal shoulder abduction<br />Scapular winging during wall push-up<br />Shoulder hike do to overactive upper trapezius<br />-Hoppenfeld<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />8<br />
  9. 9. Respiration<br />Respiration may often be affected by upper cross syndrome<br />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).<br />Compression at the sternoclavicular joint reflexively increases respiratory rate (MPI)<br /> Look for:<br />Paradoxical breathing (“chest breathing”)<br />Trigger points in scalenes (accessory muscles of respiration)<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />9<br />
  10. 10. Hatha yoga for upper cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />10<br />
  11. 11. Hatha yoga for upper cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />11<br />
  12. 12. Hatha yoga for upper cross<br />Whenever possible make certain 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.<br />Be especially conscious of the above directions when performing tadasana, vajrasana, and salabhasana. <br />As you enter each pose first mentally check your body position, then make certain that you are breathing slowly and with the diaphragm.<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />12<br />
  13. 13. …………………………Warrior sequence to one side, then the other……………………………<br />…………One side, then other……….….<br />Quadraped track<br />Arms may be straight<br />Arms in overhead “V”<br />……………..Several Times……………….<br />W-exercise<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />13<br />
  14. 14. LOWER CROSS<br />Postural findings:<br />Lumbar hyperlordosis<br />Anterior pelvic tilt<br />Protruding abdomen<br />Foot flare<br />Hypertrophy of thoraco-lumbar junction<br />Groove in iliotibial band<br />-Liebenson<br />Short/tight Weak/stretched<br />Hip flexors<br />Lumbar erector spinae<br />Tensor fascia latae (TFL)<br />Quadratuslumborum (QL)<br />Piriformis<br />Gluteus maximus<br />Gluteus medius<br />Abdominals<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />Erector spinaetight<br />Abdominalsweak<br />Gluteus maximusweak<br />Iliopsoastight<br />14<br />
  15. 15. Lower Cross Syndrome<br />“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<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />Erector spinaetight<br />Abdominalsweak<br />Iliopsoastight<br />Gluteus maximusweak<br />-McCaffery’s notes<br />15<br />
  16. 16. Key movement patterns<br />Leg extension<br />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.<br />-Hammer<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />16<br />
  17. 17. Key movement patterns<br />Hip Abduction<br />Leg should rise in-plane with the body<br />Leg and foot should maintain neutral rotation<br />Tight piriformis causing external rotation of foot.<br />Tight QL causing hip-hike<br />Tight TFL or hip flexors causing thigh flexion<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />(Superior view)<br />17<br />
  18. 18. Hatha Yoga for lower cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />18<br />
  19. 19. Hatha Yoga for lower cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />19<br />
  20. 20. Hatha Yoga for lower cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />20<br />
  21. 21. Hatha Yoga for lower cross<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />21<br />
  22. 22. Craig Roberts, DC WWW.DOCROBERTS.COM<br />22<br />
  23. 23. Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />Abdominals (neutral pelvis)<br />Stretch:<br />Suboccipital muscles<br />Facilitate:<br />Gluteus medius<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />23<br />Tadasana<br />ArdhaChandrasana<br />Sarvangasana<br /><ul><li>Facilitate
  24. 24. Abdominals
  25. 25. Stretch:
  26. 26. Suboccipitals</li></li></ul><li>Craig Roberts, DC WWW.DOCROBERTS.COM<br />24<br />Chaturanga<br />Dandasana<br />Salabhasana<br />Facilitate:<br />Rhomboids<br />Lower and mid traps<br />Serratus anterior<br />Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />AdhoMukha<br />Svanasana<br />Ustrasana<br /><ul><li>Facilitate
  27. 27. Rhomboids
  28. 28. Lower and mid traps
  29. 29. Stretch
  30. 30. Pectoral muscles
  31. 31. Stretch
  32. 32. Pectoral muscles</li></li></ul><li>Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />Stretch<br />Pectoral muscles<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />25<br />Parvatasana<br />Dhanurasana<br /><ul><li>Facilitate:
  33. 33. Rhomboids
  34. 34. Lower and mid traps
  35. 35. Deep neck flexors
  36. 36. Stretch
  37. 37. Pectoral muscles</li></li></ul><li>Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />Stretch<br />Pectoral muscles<br />Lumbar erectors<br />Quadratuslumborum<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />26<br />Trikonasana<br />Purvottanasana<br /><ul><li>Facilitate:
  38. 38. Rhomboids
  39. 39. Lower and mid traps
  40. 40. Deep neck flexors
  41. 41. Gluteus maximus
  42. 42. Abdominals
  43. 43. Stretch
  44. 44. Pectoral muscles</li></li></ul><li>Facilitate: <br />Rhomboids<br />Lower and mid traps<br />Stretch<br />Pectoral muscles<br />Suboccipital muscles<br />Craig Roberts, DC WWW.DOCROBERTS.COM<br />27<br />SetuBandhasana<br />Virabhadrasana II<br />Facilitate<br />Rhomboids<br />Lower and mid traps<br />Deep neck flexors<br />Stretch<br />Pectoral muscles<br />
  45. 45. Craig Roberts, DC WWW.DOCROBERTS.COM<br />28<br />Virabhadrasana I<br />Sasamgasana<br />Stretch<br />Upper trap<br />Levator scapulae<br />Suboccipitals<br />Lumbar erectors<br /><ul><li>Facilitate
  46. 46. Rhomboids
  47. 47. Lower and mid traps
  48. 48. Deep neck flexors
  49. 49. Stretch
  50. 50. Pectoral muscles</li></ul>JatharaParivartanasana<br /><ul><li>Stretch
  51. 51. Lumbar erectors</li></li></ul><li>Craig Roberts, DC WWW.DOCROBERTS.COM<br />29<br />Rajakapotasana<br />ArdhaMatsyendrasana<br />Stretch<br />Piriformis<br />Lumbar erectors<br /><ul><li>Stretch
  52. 52. Piriformis
  53. 53. Hip flexors</li></ul>Padahastasana<br />Ardha<br />Salabhasana<br />Facilitate<br />Gluteus maximus<br /><ul><li>Stretch
  54. 54. Lumbar erectors
  55. 55. Quadratuslumborum</li></li></ul><li>Craig Roberts, DC WWW.DOCROBERTS.COM<br />30<br />Paschimotanasana<br />Vasisthasana<br />Stretch<br />Lumbar erectors<br />Quadratuslumborum<br /><ul><li>Facilitate
  56. 56. Gluteus medius
  57. 57. Abdominals</li></ul>Janushirasana<br />Virabhadrasana III<br />Facilitate<br />Gluteus maximus<br /><ul><li>Stretch
  58. 58. Lumbar erectors
  59. 59. Quadratuslumborum</li></li></ul><li>Craig Roberts, DC WWW.DOCROBERTS.COM<br />31<br />Savasana<br />SuptaVajrasana<br />Stretch<br />Hip flexors<br /><ul><li>Facilitate
  60. 60. Abdominals</li></ul>ArdhaNavasana<br />Banarasana<br />Stretch<br />Hip flexors<br /><ul><li>Facilitate
  61. 61. Gluteus maximus
  62. 62. Abdominals</li>

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