Category Archives: Over My Head

What A Pain

What A Pain

shapeimage_1-25Neck flexion, drawing the chin to the chest, is an action we repeat all to often during the daily activities of life.  I am of the belief that time on our mat should be spend letting go of these holding patterns and moving in the opposite directions.  There are some yoga poses that seem to perpetuate repetitive unhealthy postures and and aggravate instead of heal.

Plow pose and shoulder stand are two asanas that I do not include in my practice. To understand why, we must first introduce you to the Nuchal ligament.  Its main job is to keep the neck from falling into flexion and maintaining the natural lordodic curve of the spine.

I recently read in the book, Born to Run, that it is the reason we have the ability to run (along with the glute max and the achilles tendon)

Muscles that put a strain on the Nuchal ligament and its surrounding support are muscles that todays athlete are most prone to strengthen and less prone to lengthen.  Muscles that support the nuchal ligament and its surrounding support need to be not only lengthened but more importantly strengthened.

How many times in a yoga class do we find we are flexing the cervical spine as opposed to extending it?  Why do we need to continue to increase the length of the muscles in the back of then neck, when todays athlete needs to focus on strengthening them and lengthening the muscles who function is to draw the chin to the chest.

imgresThe over all tendency in todays athlete is to be short thru the front of the body.  Even in golf with out the correct nutation in the lower back and neck when addressing the ball, the rounding action shortens the line of energy all down the front of the body and decrease the power behind the ball. Not to mention increasing stress and stain and loss of ball control.

 In football the ability to lift the head in extension is important from a 4 point stance when rushing the line in an effort to protect the neck.  I can remember my husband telling my son how important it was to keep his head up when he went in to defend the ball on the tackle.  Most Football players know this, but it becomes difficult for them to maintain the spine in extension, maintaining the natural lordodic curve in the lumbar as well as the cervical spine if the natural tendency is to round the back.  This also comes from Quad dominance and over worked chest.

droppedImage-4These two poses in my opinion are not in the best interest of todays athlete.  There is a huge risk to over stretch the nuchal ligament and because it is putting the neck in flexion, can exacerbate a disc bulge.  I am a huge fan of inversions, but this is one I do not include in my practice as I feel there are so many more effective ways to strengthen the upper back and neck.droppedImage_17

 The risk of injury to C 7 of the cervical spine are great because of the length of the spinous process combined with the weight of the body and the lack of give into the floor.

It is my humble and strong belief that because we spend so much of our life in a forward flexion, with little to know movement in extension, that to practice spinal flexion in our yoga practice is unnecessary and can create further damage and harm.  The risk of disc bulge by exaggerating the flexion of the neck far out way any benefits that these poses can provide.droppedImage_1-5

 Todays athlete is in need of extension of the front side of the body and strengthening of the back side of the upper body.  There are more effective and safer ways to strengthen the muscles of the neck and upper back in connection with a length in the hamstring and protecting the neck.  This is one way

Due to the extreme nature and weight of the weight of the head, the loss of the natural curve in the cervical spine creates added stress on already stressed out shoulders.  Just because they present as being tight don’t assume that stretching is what they need.  More then likely they need to be strengthened and are overpowered by a stronger counter part.  The pain you are feeling may be more likely due to tension from fatigue and muscle weakness then from tension do to shortening in the muscle fibers.

droppedImage_2-3It has also come to my attention that tight hamstrings creates a pull and increase in the cervical lordosis when knees are brought to chest in todays athlete who presents with weak neck extensors.  They lift their shoulders and creating an exaggeration in the flexion of the neck.  It is my observation that these muscles are not strong enough to maintain a contracted length and the head tilts back.

It is thru these observations that I move away from the idea and the need to lengthen these muscle and focus on more effective ways to strengthen them.  If these poses are being taught I encourage you to look at the intension and the necessity before putting yourself at risk of injury just for the sake of doing a pose.

 

see You, on the mat!

Kimberly

 

 

Forehead Stand

Forehead Stand

 IMG_2087Yes, you read correctly.  The idea of placing the fore head on the floor is foreign to so many, yet the safest way for the neck and the best way I have found to find ease in my “headstand”  There is a natural lordodic curve to the neck that aids in the strength as well as the resilience of the spine.

When you flatten our the back of your neck to place the top of the head on the floor you lose the natural lordotic curve of the cervical spine and putt the neck into flexion which destabilizes the structural integrity of the neck.  Then you add your body weight and you are in position for trouble. There should be an even spacing between each spinous process for safety and stability in the neck when doing headstands.  When you take away the natural curve of the cervical spine, the spacing becomes irregular creating abnormal and unsafe stress on the facets, discks and the supporting tissue of the neck and upper body.

Many of the conditions of the neck today athletes face is from loss of the normal lordotic curve, not to mention the repeated compression to the head from tackles, head buts and the gravitational pull from jumping and running.  We can  reestablish the natural lordodic curve, strengthen and lengthen the neck and create more space by opening up the front (extension) of the spine, not by actions that drop the chin to the chest creating (flexion) actions that open up the space in the back of the spine risking disc bulges into the spinal column.

The natural curve in the neck not only allows for better shock absorption but also increases the weight bearing ability of the neck.  As the facets lock into each other in a more natural way, the neck is more stable and better able to with stand the balanced weight of the body in the forearms and the forehead.  there is a 60-40 shift between the weight and the more you ground down into the earth there is a natural lift and shift of the body up, it is here you find ease.

The head itself is already pretty heavy and it needs to be free to move in many angles.  The natural lordotic curve allows for even distribution of weight along the vertebra and greater strength and stability. 

Why then would you want to risk a headstand by taking out that natural lordotic curve?

As I work with Todays Athlete, I am finding that many problems in the neck stem from a weak upper body, tight Shoulders and upper back, not to mention poor posture.  By performing headstand, or shall we say foreheadstand with the forehead on the floor as opposed to the center of the top of the skull, this lengthens the Cervical column, maintains the natural lordodic curve of the spine all of which aid in the weight bearing ability of the cervical spine.

Many yoga text state that headstands should be avoided by persons with cervical ailments, I can say from personal experience that this was not and is not the case for me.  Performed correctly and in this manner my headstand practice actually helped improve my neck issues allowing the disc matter to move away from my spinal column and back into position where it belonged along with increase the strength in my upper body.

IMG_2087I have come to recognize that most injuries to the neck come from lack of strength and the best prevention and in my case, reversal,  came from a strong practice in headstand.

This theory was validated to me while in India, which is where I learned this approach to the headstand. Baggage porters can be seen everywhere carrying heavy loads on their heads, suffering little to no damage to the cervical spine. Yet the majority of people I know who have suffered a neck injury have never put much more then a hat on their head.  It would seem the lack of exercise and strength of the neck is more detrimental then the weight bearing.

 Maintaining spinal extension in the spine as we strengthen the muscles around the neck may be our greatest tool in avoiding and even self healing.  The next time you hear a teacher ask you to place the top of the head on the floor, ask them why they are teaching a very advanced version of headstand that requires strong neck muscles and can cause injury to someone who has not yet developed those muscles.

set=a.121253437959314.32167This is an impressive no  handed version  of headstand.  The point begin ……..?  Most of todays athletes are going to give up on the notion of being able to do headstand as this is not only not possible to most, but can be extremely dangerous.

The intention of Yoga For Today’s athlete is to teach a yoga that is functional and that helps heal and restore the body form years of abuse.  It is  my effort to break the notion that yoga is for the flexible, the balanced the strong, the young and the bendy.  It is a practice available to EveryBody and is going to look different from one body to the next body.

 

See you, on the mat.

 

Kimberly