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Physical Therapists in Lawrenceville, NJ use YOGA to prevent injury

By PPSM Staff,

 

Common Yoga Poses to help prevent Orthopedic and Sports Injuries!

This goes beyond STRETCHING!!! In fact, studies have not shown to prove they prevent injury!

We advocate instead, for Dynamic Mobility and Warmups along with overall cardiovascular fitness that help prevent injury improve joint health and mechanics. These exercises can be done before any workout and year round.

Warrior
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot

Warrior 2
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot

Triangle Pose
Begin in a wide legged stance. Without bending forward, begin to slide your left hand down your left leg bending your torso to the left. Only go as far as you can comfortably, with no forward bend. Tuck your tailbone under. Lift your right arm up towards the ceiling, stacking your shoulders. Now turn your gaze up towards the right fingertips. Your body should be able to fit between two panes of glass. Breathe! Hold position for several breaths then repeat on opposite side

 

Reference:

J Strength Cond Res. 2012 Feb;26(2):335-41.

Effects of dynamic stretching on energy cost and running endurance performance in trained male runners.

Zourdos MC, Wilson JM, Sommer BA, Lee SR, Park YM, Henning PC, Panton LB, Kim JS.

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About PPSM Staff

Performance Pain & Sports Medicine is the place where patients come to when other methods and approaches have failed them. We offer a non-surgical, holistic, fully integrated and patient-centered approach to health and wellness. At PPSM, our interdisciplinary platform allows us to coordinate and customize your care — all under one roof, saving you time and money.

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Physical Therapists in Lawrenceville, NJ use YOGA to prevent injury

By PPSM Staff,

 

Common Yoga Poses to help prevent Orthopedic and Sports Injuries!

This goes beyond STRETCHING!!! In fact, studies have not shown to prove they prevent injury!

We advocate instead, for Dynamic Mobility and Warmups along with overall cardiovascular fitness that help prevent injury improve joint health and mechanics. These exercises can be done before any workout and year round.

Warrior
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot

Warrior 2
Step your right foot back to a wide stance. Keep right heel on the ground and point toes out to about a 45 degree angle. Begin to bend your left knee, keeping your hips facing forward. You may need to adjust the width or length of your stance. Next, raise your arms overhead. Elbows should be straight and shoulders should not be shrugged up towards your ears. Be careful not to arch your lower back excessively. Breathe! Hold pose for several breaths, then repeat starting with opposite foot

Triangle Pose
Begin in a wide legged stance. Without bending forward, begin to slide your left hand down your left leg bending your torso to the left. Only go as far as you can comfortably, with no forward bend. Tuck your tailbone under. Lift your right arm up towards the ceiling, stacking your shoulders. Now turn your gaze up towards the right fingertips. Your body should be able to fit between two panes of glass. Breathe! Hold position for several breaths then repeat on opposite side

 

Reference:

J Strength Cond Res. 2012 Feb;26(2):335-41.

Effects of dynamic stretching on energy cost and running endurance performance in trained male runners.

Zourdos MC, Wilson JM, Sommer BA, Lee SR, Park YM, Henning PC, Panton LB, Kim JS.

Found this tip helpful?

If yes, subscribe below and get new health and fitness tips to live life pain and drug free

We respect your privacy. You can unsubscribe anytime

About PPSM Staff

Performance Pain & Sports Medicine is the place where patients come to when other methods and approaches have failed them. We offer a non-surgical, holistic, fully integrated and patient-centered approach to health and wellness. At PPSM, our interdisciplinary platform allows us to coordinate and customize your care — all under one roof, saving you time and money.

Comments are closed.

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