Yoga, Elbow Hypermobility and Tennis Elbow
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AvoidElbowHyperextensionInYourYogaPoses
HomeTennisElbowPostsYoga,ElbowHypermobilityAndTennisElbow
Yoga,ElbowHypermobilityAndTennisElbowDecember6,2014ByAllenWillette,TennisElbowTutor 2Comments
IsitagoodideatocontinuepracticingYogawhileyourerecoveringfromTennisElbow?AndarethereanyposesthatcouldexacerbateorevencauseTennisElbowifdoneincorrectly?
IwasmotivatedtowritethisarticlebyaquestionfromaTennisElbowClassroomMemberontheadvisabilityofcertainYogaposeswhilestillintheprocessofrecoveringfromTennisElbow.
Yourneedsmayvary,butmymainconcernisforthoseofyouwhohaveatendencytowardelbowhypermobility(whetheryouhaveTennisElbowornotButespeciallyifyoudo!)
Doesyourelbowtendtoextendfurtherthan180degrees(intoHyperextension)inthefollowingYogaposesandintheimagesbelow?
Ifyouhavethistendency(whichcomesfromaninherent,oftenhereditaryLigamentLaxityorlooseness)itspossibletodamageyourelbowjointbyoverstretchingalreadylaxligaments.
Unfortunately,thistendstohappencumulativelysneakinguponyougraduallywithminimalsymptomstowarnyouintheearlystages.
DontHyperextendYourElbowInTheseYogaPoses
HowToENDYourTennisElbow:
SickAndTiredOfTennisElbow?Ifyou'refedupwithalltheresting,hopingandwaiting,andwanttolearnhowtobreakyourviciousTennisElbowcyclenaturally,clickHEREoraboveandwatchthevideo.
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ElbowHyperextensionintheDownwardDogPose
IfYouHaveTennisElbow,Especially!BemindfulnottoHyperextendyourelbowwhenintheseupperbody,weightbearingYogaposes:
(TheelbowpositionofthewomaninCobraPoseaboveisOK:HerElbowsarelockedoutbutnotactuallyhyperextended.)
DownwardDogPoseReversePlankPositionCobraPoseCamelUstrasnaSidePlankWheelPose
IntheimagetotheRight,youcanclearlyseethattheelbowsofthewomaninDownwardDogPose,havegonebeyond180degreesandintohyperextension.
(ScrolldownthroughoutthepostformoreimagesofproperandimproperexamplesoftheotherYogapositions.)
YogaTeacherDianeBrunihaswrittenthemostcomprehensiveandscientificarticleIveseensofaronthesubjectofHypermobilityespeciallyasitrelatestoYoga.
Dianewarnsusthathypermobilepeoplearemorelikelytoinjurethemselves:
Manyfamousyogateachersarehypermobile,However,peoplewhoarehypermobilearemorelikelytoinjurethemselves,andtheirinjuriesareslowertohealbecausetheircollagenfibersareweaktobeginwith.
DianeBruni,YogaTeacher/Yogastudio80Gladstone,owner
ReadthisexcellentarticleonHyermobilityhere.
IntheimageinmyG+postbelow,Dianesstudent/modeldemonstratesanimproper,hyperextendedkneeandelbow(andhyperflexedshoulder)DownwardDogpose:
Tennis Elbow Classroomgoogle.com/+TennisElbowClassroom
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AvoidElbowHyperextensionintheReversePlankPose
Watch Your Elbow Extension In Yoga - Especially If You Have TennisElbow!
I was just asked: "Is it a good idea to continue practicing Yoga whileyou're recovering from Tennis Elbow?"Read more (65 lines)
Allen WilletteShared publicly - Nov 13, 2014 Follow
80 gladstone Hypermobility80gladstone.com
Hypermobility is a condition that effects 10 to 20 percent of thepopulation; the non medical term is 'double jointed', and it may be presentin one, or multiple joints. There is a strong genetic component tohypermobility, when I ask people about their mobile joints, they often tell
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LigamentLaxity,ElbowHyperextensionAndJointDamageRisksInYogaInthisvideo,MichaelleEdwards,creatoroftheYogAlignMethod,discussesthedangersofLigamentLaxitycompoundedbyHyperextensionincertainYogaposes,likeDownwardDog.
Sheremindsusthatthejointsofthepelvis,(thehipjointsespecially)areweightbearingjoints,innature,andthattheshoulderisnot.(IvealwayswonderedaboutthewisdomofdoinghandstandsandHEADstands,inparticular!)
Andthatitsnotwisetostretchtheshoulderthatfar(intoextremeflexion)andintheprocessputmoreweightthanidealontheupperbodyjointsoftheshoulders,elbowsandwrists.
PayparticularattentiontotheobviousElbowHyperextensionthathermodelgoesintowhenshedemonstratestheincorrectDownwardDog.Seethe4:58markofthevideo:
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Yoga,LigamentLaxityAndJointInjuryRisk
http://www.slideshare.net/gormetsabzi/range-of-motion-in-yoga-asanashttp://www.scoop.it/t/about-tennis-elbow/p/4032982343/2014/12/04/yoga-ligament-laxity-and-joint-injury-riskhttp://www.slideshare.net/RedShoesConsulting/practicing-yoga-at-home-a-sequences-for-beginners-15-pgshttp://www.slideshare.net/YeruvaBrothers/kundalini-yoga-27417762http://www.slideshare.net/bpusuvith/asana-anatomyhttp://www.scoop.it/u/tenniselbowclassroomhttp://www.slideshare.net/margaritamaury/ayurvedaymeditacion
MichaelleEdwardsshowshowmanyyogapositionscanleadtowristpain,andofferstechniquesformodifying
asanatopreventpainandreturnthebodytonatu...
TennisElbowClassroom'sinsight:MichaelleEdwards,creatoroftheYogAlignMethod,discussesthedangersofLigamentLaxitycompoundedbyHyperextensionincertainYogaposes,likeDownwardDog,inthisvideo.
Fromaboutthe4:45markto5:15MichaellehasherModeldemonstratethewrongwaytodoDownwardDogPose.
ObservetheobviousElbowHyperextensionthatseemstofollowinthatincorrectpose.Seeat1:05(image)orat4:58:http://youtu.be/l0qVKRh6J9g?t=4m58s
MyconcernisinhowthisElbowHyperextensionmaycontributetooraggravateTennisElbowandotherinjuriesoftheelbowarea.
Fromwww.youtube.comDecember4,20149:23PM
YogaInjuriesOnTheRiseEsp.ForWomenInOctoberof2010,Dr.MichelleCarlson,anOrthopedist,publishedanarticleentitled:YogaInjuriesOnTheRiseInWomen
Shedescribedhow,overthecourseofseveralyears,shehadseenanincreaseinpatientswithhandorwristpainbroughtonoraggravatedbyyogapractice.
Irecallonedaylastyearwhenfourwomeninarowcametoseemewithhandinjuriestheysustainedwhiledoingyoga.Fourwomeninoneday!
MichelleCarlson,OrthopedicSurgeon,HospitalforSpecialSurgery
http://youtu.be/l0qVKRh6J9g?t=4m58shttp://www.scoop.it/t/about-tennis-elbow/p/4032982343/2014/12/04/yoga-ligament-laxity-and-joint-injury-riskhttps://www.youtube.com/watch?v=l0qVKRh6J9g
AvoidHyperextendingyourElbowintheCobraYogaposeif
youhaveTennisElbow.
Are Women Suffering More Yoga Injuries These Days?
In October of 2010, Dr. Michelle Carlson, an Orthopedic Surgeon, atHospital for Special Surgery published an article at SheKnows.comentitled: Yoga Injuries On The Rise In WomenRead more (34 lines)
Allen WilletteShared publicly - Dec 2, 2014 Follow
Yoga injuries on the rise in womensheknows.com
Over the past few years at Hospital for Special Surgery, Ive seen anincrease in patients with hand or wrist pain brought on by yoga oraggravated by the practice. I recall one day last year when four women ina row came to see me with hand injuries they sustained while doing yoga.
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Oneofthebiggestrisksappearstobeforwomenwithhypermobilehipjoints,whodoalotofYoga.
ThiswasbroughtintothemainstreaminsignificantpartbyWilliamJBroad,asciencejournalistandseniorwriteratTheNewYorkTimesinanarticleentitled,WomensFlexibilityIsaLiability(inYoga)
MoreonthathereinmyG+minipost(sincetheprimaryfocushereisonelbows)Link:
YogaInjuryRisks:IsFemaleFlexibilityALiability?
Backtotheelbowissue,accordingtoYogaTeacherShannonWianecki:
Hyperextensionofjointsischronicintheyogaworld.Itiscommontoseemodelsandeventeachersdemonstrateabeautifulustrasana(camelpose)withbackwardelbows.
Inweightbearingposespayattentiontoyourelbows.
ShannonWianecki,YogaTeacherYogaDosandDonts:ElbowAlertSpiritualityHealth.com
https://plus.google.com/111165095547160664097/posts/6yP8ynsEeUA
InherarticlesherevealsthefactthatshewasalreadyinchronicpaininherwristswhenshebeganpracticingYogaduetoherdistortedelbows,andhowherYogaTeacherpointedthisouttoherinoneofherfirstclasses.
(IntheimagebelowyoucanseeherdemonstratingherabilitytoHyperextendherelbowjointExtendingitbeyondstraight/180degrees,andintoHYPERextension.)
Andshestatesemphaticallythattooverloadyourjointsthiswaybytakingthemtotheirextremeendrangeofmotionisarecipeforinjurybecauseofthepotentialwearandtearonthecartilage.
Yoga Teacher Issues An Elbow Alert!
According to Yoga Teacher Shannon Wianecki:
Hyperextension of joints is chronic in the yoga world. It is commonRead more (48 lines)
Allen WilletteShared publicly - Dec 3, 2014 Follow
Yoga Dos and Don'ts: Elbow Alertspiritualityhealth.com
In one ofmy first yoga classes, my teacher pointed to my elbows. A quickglance in the mirror revealed that my arms were bent at a most unnaturalanglealmost backwardin many poses.
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Inthevideobelow,Yogateacher,Kino,demonstrateshowtoavoidHyperextendingyourelbow:(Theaudiohasalotofechofromthebareyogastudiobutthecontentissolid.)
ScoopedbyTennisElbowClassroom
http://www.scoop.it/u/tenniselbowclassroom
HowToAvoidHyperextendingYourElbowsInYoga
Manypeoplehavehyperextendedelbowsandthat'snotthebestforusingthebodylongterm.Checkoutthisvideo
tounderstandhowtoavoidhyperextensionintheelbowswhiledoingyoga.http://www.kinoyoga.com
TennisElbowClassroom'sinsight:Adviceandperspectivesfromfive(plus)Yogateachersandotherauthoritiesonavoidingelbow,wristandotherjointinjurieswhilepracticingYoga(EspeciallyofconcernforhypermobileWomen)https://storify.com/TennisElbowTutr/yogarelatedelbowinjuries
Fromwww.youtube.comDecember8,20148:00AM
OtherYogaPosesToBeCarefulIn(OrAvoid)IfYouHaveTennisElbowCamelPose/Ustrasna(NotSoRisky)
BecarefultoavoidHyperextendingyourelbowinUstrasna(EspeciallyifyoureaWomanwithHypermobileelbowjoints)
Be Careful to Avoid Elbow Hyperextension in Camel Pose / 'Ustrasna' Especially Women with Hypermobile Elbow... sfy.co/h05vD12:45 AM 18 Dec 2014
Tennis Elbow Tutor @TennisElbowTutr
Follow
WheelPose(VeryRiskyWithTennisElbow)
WatchyourelbowalignmentwhenyouredoingtheWheeTheresalotofweightandpressureon
http://www.kinoyoga.com/http://www.scoop.it/t/tennis-elbow-exercise-and-rehab/p/4033157488/2014/12/08/how-to-avoid-hyperextending-your-elbows-in-yogahttps://storify.com/TennisElbowTutr/yoga-related-elbow-injurieshttp://www.scoop.it/t/tennis-elbow-exercise-and-rehab/p/4033157488/2014/12/08/how-to-avoid-hyperextending-your-elbows-in-yogahttps://www.youtube.com/watch?v=4gtd36Xu26I
yourelbowsandwristsinthispose:
(IwouldsuggestavoidingthisposeuntilyourTennisElbowismostlyifnotfullyrecovered.)
Avoid Elbow Hyperextension in Wheel Pose Esp. Hypermobile Women.... sfy.co/qtwm12:16 AM 18 Dec 2014
Tennis Elbow Tutor @TennisElbowTutr
Follow
SidePlankPose(ExtremelyRisky)
WatchyourelbowverycarefullyinSidePlankPoseTheweightofyourentireupperbodyisallononeelbowandwristinthisposition!
(Andforthisreason,IsuggestavoidingthisposealtogetheruntilyourTennisElbowisfullyrecoveredAndbeingverycautiouseasingbackintoit.)
Avoid Elbow Hyperextension in Side Plank Pose Especially Hypermobile Women sfy.co/rtoH12:31 AM 18 Dec 2014
Tennis Elbow Tutor @TennisElbowTutr
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Isthisanabsolute,useextremecaution!NEVEReverdoitrule,however?Well,apparently,notnecessarily!
Inthefollowingarticletheauthorgivesusaverynuanced,thoughtfulalternativeview,callingintoquestiontheideathathyperextensionisalwayswrong.
Andremindsusoftheprinciplethatacertainaboutofstress/loadonthebody(tensionandcompression)ishealthyandnecessarytobuildormaintainstrengthandhealthoverall.
Ifyouwanttogetmoretechnical,(Ilovedit!)youllgetabettersenseofthedifferencesbetween:
HyperextensionintheMedicalsense(anindicationofdamage)
Hyperextensioninthetheoretical,anatomicalsense(theelbowjointnormallyextendsto180degrees,sobeyondthatitistechnicallyHyperextended)
AndtheconceptofLockingOutajoint(whichmayormaynotputthatjointintohyperextensiondependingonanindividualsjointstructure/ligaments.)
Ifyoucanseetheimagebelow,thewomanisextendingherelbowpast180degrees(whichisconsiderednormalfullextension)toanextreme,195degrees.
And,underneath,themanhashiselbowatabout20degreesshortoffullextension.
(Possiblyintentionally,justfordemonstrationpurposes,butquitepossibly,becausehecantreachfullextensionduetomusculartensioninhisBiceps,Brachialisand/orotherelbowflexors.)
HereIvecompiledadviceandperspectivesfrom5(morelike8or9)YogaTeachersandotherauthoritiesonavoidingelbow,wristandotherjointinjurieswhilepracticingYogaEspeciallyofconcernforhypermobileWomen.
(Thisinfoismorecondensedandcontainsonlyacoupleofsourcesnotincludedinthisarticle.)
Onceagain,mybiggestconcernisforthoseofyouwithTennisElbowwhoarealsoYogaenthusiasts.
ImnotsayingDontdoYogawhileyouhaveTennisElbowYoumayfindYogatobehelpfulinyourrecovery!
Or,eventhatyoushouldntdoanyoftheseposesthatinvolveweightbearingontheupperbodyandarms
Justbecareful,andbeawareofthiselbowHyperextensionriskEspeciallyifyourefemaleoryouknowyouhaveoutrightjointHypermobilityoratendencytowardLigamentLaxity!
LearnToTreatAndHealYourOwnTennisElbowRightHere:
TennisElbowClassroom
IsiteversafeoracceptabletoallowoneselftoHyperextendonesjoints(elbows,inthiscase)invariousYogaposes?
Thisauthorat'YinYoga'makesthecasethatitmaynotbeanabsoluteruletoneverallowHyperextension,inthisnuancedarticleonwhatseemstobeacontroversialtopic!
http://www.yinyoga.com/newsletter16_hyperextension_elbows.p... SeeMore
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ElbowHyperextensionAndYoga:NoAbsolutes?ThisnuancedandinformativeElbowHyperextensionAndYoga:NoAbsolutes?ThisnuancedandinformativearticleatYinYogabeginswithanadmonitionto:"BewareofdogmatheAllenWilletteGoogle+
PLUS.GOOGLE.COM
TennisElbowTutr
FiveViewsOnYogaRelatedElbowInjuries
YogaRelatedElbowInjuries(photobyTennisElbowClassroom)
YoullgetinstantaccesstoacompleteVIDEOprogramdesignedbyaprofessionaltherapisttohelpyoutakechargeandbreakyourviciouscycleofelbowinjury,painandfrustration!
Illbeyourpersonaltutorguidingyouthrougheasytofollowlessons,whereyoullgetthetherapytechniques,keystretchesandessentialexercisesyouneedtotreatandrecoverfromyourinjuryathome.
Justwatchthevideos,followalongandstartputtinganendtoyourelbowpaintoday.
Learnmore,andgetstartedhere:TennisElbowSelfHelpProgram
More Exercise Related Articles Here At Tennis Elbow Classroom
Can You Still Work Out When You Have Tennis Elbow?Should you continue to lift weights or do upper-body strength-training exercises
if you have a Tennis Elbow injury? What if that injury was caused by weight
lifting in the first place? (Or what if it was from playing tennis or golf Or
computer use OR heavy physical work?)
What Are The Goals Of Exercise In Tennis ElbowRehabilitation?
There are three essential goals to exercise when rehabilitating from a
Tennis Elbow injury, but is there a perfect exercise formula? And should
exercise really be your top priority when treating your Tennis Elbow?
Can You Keep Playing Tennis Or Golf If You Have TennisElbow?Is it really necessary (for the sake of healing) to stop playing tennis or golf when
you have Tennis Elbow? Or is it sometimes okay to play through it IF yourecareful? (And if you are taking time off from the court or course to focus on
healing, when is it safe to start playing again?)
Tennis Elbow, Eccentric Exercise And Rubber Bars: TheRight Road To Rehab?
Is Eccentric Exercise the latest, greatest thing in Tennis Elbow
rehabilitation? Or is the rubber bar exercise approach just another
miracle-cure fad hyped up by the Big Blogs lately?
Exercises To Avoid When You Have Tennis ElbowWhich upper-body strength-training exercises should you avoid, stop or modify
when you have a Tennis Elbow injury? Should you use dumbbells or barbells?
What about muscle isolation? Is it better to do more general exercises or be
more targeted and specific?
FiledUnder:TennisElbowPostsTaggedWith:Elbow,ElbowHyperextension,ElbowInjuries,HypermobileJoints,Hypermobility,
JointLaxity,LigamentLaxity,Yoga,YogaInjuries
AboutAllenWillette,TennisElbowTutorMypassionforteachingaboutandtreatingTennisElbowbeganin1990whenIdevelopedaterrible
caseofwrist/elbowTendonitis.(Involvingtheinfamous,cautionary"BEEStingStory")You'relaughing
WITHmeRight?BioPage:AllenWillette|onG+AllenWillette
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wenzdaysaysDecember7,2014at9:34am
IwouldalsoincludeSalabhasana(Locust)inthislistsuchastheposeinthisimage
http://www.bikramyoga.com/images/17.jpgandalsocertainvariationofseatedtwist
http://bikramyogacolumbia.com/wordpress/wpcontent/uploads/2012/10/RachelSpineTwist5437750750custom.jpg
Reply
AllenWillette,TennisElbowTutorsaysDecember7,2014at12:29pm
Thanks,Wenzday.Iwouldntworryabouteitheroftheseposes,sincetheyrenotupperbodyload
bearing.Locust/SalabhasanalookslikeitcouldrequiresomeupperextremityeffortbutIthinkitmightbefine,
sincethewristsstayinaneutralpositionanditsmoreWristFlexorinvolved.
AsfarastheSpinalTwistgoes,myonlyconcernistheextremeinternalrotationrequiredoftheshoulder.(Onher
Rightsideinthephoto.)IFonehappenstohaveinstabilityintheirRotatorCuff(whichiscommoninconnectionwith
TennisElbow,inmyclinicalexperience.)
Reply
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