Beyond Pigeon Pose:Yoga for the Hip-Flexed Athlete Elizabeth Kovar M.A. | www.elizabethkovar.com | erkovar@yahoo.com | 440-463-5644

Learning Objectives Understand various reasons on how / why we experience tight hips. Comprehend a better understanding of the importance of fascia and the connection throughout the body Ways to release tightness through self myo-fascial release and yoga poses.

All about the Hips Hips = Complex Joint Hip Joint aka “Acetabulofemoral Joint” Head of Femur adjoining 3 pelvic bones (ilium, ishium, pubis) Anterior (Front View) – reveals 9 muscles Posterior View (Back View) – reveals 12 muscles Synovial Joint with 3 movements In Movement Hip = Mobility Located between two stable Joints (Knee, Lumbar Spine)

Why are Hips Tight?.... Constant Sagittal Plane Movements Constantly in a Hip-Flexed State Poor Posture – Sitting, Standing, Movement Let’s Try It! Surgery / Scar Tissue A-symmetries / Center of Gravity Pelvis is “Storage” area for emotions, guilt, fear Overuse of Connective Tissue Tight hips occur from natural imbalance or athletic overuse

…CONTINUED WHY DO WE NEED TO “LOOSEN” OUR HIPS? POOR POSTURE/IMBALANCE > COMPROMISED JOINT STABILITY / MOBILITY RELATIONSHIP > DYSFUNCTIONAL MOVEMENT > OVERLOAD OF MUSCLES > INEVITABLE BREAKDOWNS > PAIN, INJURY OR FURTHER COMPENSATION

What is Fascia? High percentage of pain /lack of mobility maybe from fascial issues Definition: “Structure of connective tissue that surrounds muscles, group of muscles, blood vessls, nerves, binding some structures together, while permeating others to slide smoothly along each other.” Without fascia our muscles would look like hamburger meat! Chicken Example

3 Levels of Fascia FASCIA + COMPLEX! Superficial Fascia – Located below skin & contains Fat Deep Fascia – Below superficial & thicker /tougher layer Encases bones, muscles, organs, nerves & blood vessel Subserous Fascia – Covers inner most body cavities Heart, abdominal, lungs

Deep Fascia AKA Intramuscular Fascia Directly related to flexibility & ROM Main Functions Ensures framework & alignment of muscles fibers, blood vessels & nerves Enable safe transmission of forces through muscle Provides lubrication between muscle fibers that allow muscles to change shape during contraction / elongation. Contract vs. Relax Capability

Fascial Lines Superficial Back Line

Fascial Lines Superfiscial Front Line

Fascial Lines LATERAL LINE “Brake for lateral/rotational movement in the trunk

FASCIAL LINES SPIRAL LINE Compensates deeper rotation

FASCIAL FUNCTIONAL LINES FRONT / BACK FUNCTIONAL LINES Connects opposite arm with leg to assist in gait / athletic movments

FASCIAL LINES ARM LINES A – SUPERFICIAL FRONT ARM B – DEEP FRONT ARM C – SUPERFICIAL BACK ARM D - DEEP BACK ARM

Fascial Lines DEEP FRONT LINE

Myofascial Release If tight in the hips: Yoga Therapist Foam Roll / Tennis ball Yoga Instructor Focus on lengthening / strengthening fascial lines

Integration into Yoga Strength & Stretch Fascial Lines If tight in the hips, may have to lengthen other areas Not just Hip Focused Integration of two or more lines BREATH is highly important Connected from top to bottom T-shirt example

Fascial “Help” in Yoga Warmer Temperature Slow, Controlled, Movements Holding postures closer to one minute Yin Yoga

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