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Yoga for Cyclists - June 2010
1. Yoga for Cyclists2010 Men 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 inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. -Lao Tsu Craig Roberts, DC WWW.DOCROBERTS.COM 1
2. 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 2
3. Cycling is not a postural break…… Craig Roberts, DC WWW.DOCROBERTS.COM 3
4. 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 4
5. UPPER CROSS Postural findings: Rounded shoulders Anterior head carriage C0-C1 hyperextension Elevation of shoulders Winging of scapulae -McCaffery’s notes Short/tight Weak/stretched Pectorals Suboccipitals Upper trap/levatorscapulae SCM (sternocleidomastoid) Lower and middle traps Rhomboids Serratus anterior Deep neck flexors Craig Roberts, DC WWW.DOCROBERTS.COM Deep neckflexorsweak Trapezius and levator scapulaetight Rhomboids and serratus anterior weak Pectoralstight 5
6. 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 Deep neckflexorsweak Trapezius and levator scapulaetight Rhomboids and serratus anterior weak Pectoralstight -McCaffery’s notes 6
7. 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). Craig Roberts, DC WWW.DOCROBERTS.COM 7
8. Altered key movement patterns Shoulder Abduction Shoulder elevation beginning before 60 degrees indicates muscle imbalance (overactive upper trapezius and/or levator scapula, inhibited mid and lower trapezius). Pushup test 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. Normal shoulder abduction Scapular winging during wall push-up Shoulder hike do to overactive upper trapezius -Hoppenfeld Craig Roberts, DC WWW.DOCROBERTS.COM 8
9. 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 9
10. Hatha yoga for upper cross Craig Roberts, DC WWW.DOCROBERTS.COM 10
11. Hatha yoga for upper cross Craig Roberts, DC WWW.DOCROBERTS.COM 11
12. Hatha yoga for upper cross 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. 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. Craig Roberts, DC WWW.DOCROBERTS.COM 12
13. …………………………Warrior sequence to one side, then the other…………………………… …………One side, then other……….…. Quadraped track Arms may be straight Arms in overhead “V” ……………..Several Times………………. W-exercise Craig Roberts, DC WWW.DOCROBERTS.COM 13
14. LOWER CROSS Postural findings: Lumbar hyperlordosis Anterior pelvic tilt Protruding abdomen Foot flare Hypertrophy of thoraco-lumbar junction Groove in iliotibial band -Liebenson Short/tight Weak/stretched Hip flexors Lumbar erector spinae Tensor fascia latae (TFL) Quadratuslumborum (QL) Piriformis Gluteus maximus Gluteus medius Abdominals Craig Roberts, DC WWW.DOCROBERTS.COM Erector spinaetight Abdominalsweak Gluteus maximusweak Iliopsoastight 14
15. 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 Craig Roberts, DC WWW.DOCROBERTS.COM Erector spinaetight Abdominalsweak Iliopsoastight Gluteus maximusweak -McCaffery’s notes 15
16. Key movement patterns Leg 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 16
17. 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 QL causing hip-hike Tight TFL or hip flexors causing thigh flexion Craig Roberts, DC WWW.DOCROBERTS.COM (Superior view) 17
18. Hatha Yoga for lower cross Craig Roberts, DC WWW.DOCROBERTS.COM 18
19. Hatha Yoga for lower cross Craig Roberts, DC WWW.DOCROBERTS.COM 19
20. Hatha Yoga for lower cross Craig Roberts, DC WWW.DOCROBERTS.COM 20
21. Hatha Yoga for lower cross Craig Roberts, DC WWW.DOCROBERTS.COM 21
Abduction – moving away from the midline of the bodyAdduction – movement toward the axis or midline of the bodyFlexion – a movement at a joint that reduces the angle between two articulating bonesExtension – an increase in the angle between two articulating bones
Rounded shoulders – forward and roundAnterior head carriage – head forwardWinged scapula -a condition in which the medial border (the side nearest the spine) of a person's scapula is abnormally positioned outward and backward. Most common cause is weakened serratus anterior muscles.Short/tight:Pectorals (chest muscles) – flex/adduct/rotate/depress/protract shoulders, rotates scapula, elevates ribsSuboccipitals (next to medulla oblongata) – major cause of headaches – keep head balanced on top of spineUpper trap – right under neckLevator Scapulae (muscle from scapula to neck) – elevates scapulaSCM (short and overactive, left and right sides, originate from clavicle and sternum, insert into mastoid region of skull – behind the ear) – Together - flex the neck One side - bend head toward shoulder and turn face to opposite sideWeak/StretchedLower and middle traps (between shoulder blades)Rhomboids (underneath traps) – adducts scapula, rotates scapula downwardSerratus anterior (side of chest) – protracts shoulder, rotates scapula upwardDeep neck flexors (muscles underneath neck, used for nodding) – longuscapitis – flex the neck, rotate head to sidelonguscolli – flex and rotate neck, limit hyperextensionTrapezius (upper back, fan out) – elevate/retract/depress/rotate scapula, elevate clavicle, extend neckSCM – short and over-activeDeep neck flexors (longuscolli) – weak and stretched
Head position: glide chin back, head squarely on top of shoulders. Head movement exercises: side-to-side, ear-to-shoulder
W exercise
Diaphragmatic breathing exercise
Facilitate – adds tone, activates (neurons)Hold a pose at least 15 secs, 30 secs is good, 1min is even better
W-exercise -small of back flat, chin tucked, elbows and wrists against the wall and push up and down
Lumbarhyperlordosis – swaybackAnterior pelvic tilt – pelvis tilted forwardFoot flare – on bike: knee flare – caused by tight tensor fascia latae (TFL)Hypertrophy – enlargement caused by repeated stimulation (over-active) to produce near maximal tensionGroove in iliotibial band – TFL pulls on IT tract, tension creates a grooveIT Band (or tract) is a longitudinal fibrous reinforcement of the fascialata - IT band can't get weak because it is non-contractile--the muscle (TFL) gets facilitated and tight, and pulls the band taught.Short/TightHip flexors – pull knee upwardIliopsoas (psoas major, psoas minor and iliacus) – inner hip musclesLumbar erector spinae (iliocostalislumborum) – Extends vertebral column, depresses ribsTensor fascia latae (side of buttocks) – flexion and medial rotation at the hip; tenses fascia lata, which laterally supports the kneeQuadratuslumborum (from top of illiac crest [hipbone] to last rib and lumbar vertebrae) – depresses ribs; lateral flexion of vertebral columnPiriformis – (sacrum to femur) lateral rotation and abduction at the hip – use seated/supine twist, pigeon to stretchWeak/StretchedGluteus maximus (buttocks) – extension and lateral rotation at the hipGluteus medius (right above buttocks) – abduction and medial rotation at the hipAbdominals: abdominal oblique – compress abdomen, depress ribs, flex or rotate vertebral column rectus abdominis – depress ribs, flex vertebral column
Pelvic tilt, on floor or standing
Keep heel above toes during hip abduction, otherwise tight piriformis.Keep leg in the same vertical plane, otherwise tight TFL or hip flexors. Side lying TFL exercise
On back one knee bent is similar to Supine Twist, but knee is closer to chest and then crossed over.
