Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

DAY 2
Upper & mid back, neck, shoulders, elbows & wrists
Common causes of aches &
& pains in the upper body:

Upper & mid back pain, neck & shoulder issues, and issues in the elbows & wrists

MENTAL EFFECTS ON SPINE HEALTH

Mental tension, anger = tension and stiffness in the physical
Heavy shoulders, stiff necks, tilted necks
Slouched shoulders, hunch back
Flexion of lumbar
Compressed chest, compressed breathing
Short of breath = less oxygen supply
Meditation to empty negative thoughts and open to invite positive changes
THE THORACIC SPINE

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

THE THORACIC SPINE

Attachment of the rib cage

Position of the facet joint limits movement
Inseparable relationship to breathing
Supports the transition from Cervical to Lumbar Spine
Relatively stable, less mobile as restrictions created by rib cage
Transition Areas are the usual problem areas

Kyphosis
hunchback
Can be Hereditary
Back pain, muscle fatigue, stiffness
Poor posture, weakening muscles
Scheuermanns kyphosis: adolescence deformity
of the vertebrae, may progress to scoliosis
Osteoporosis or degenerative arthritis
Scoliosis
Lateral curvature in the vertical line of the spine
Congenital: birth
Neuromuscular: abnormal e.g. cerebral palsy
Degenerative : traumatic bone collapse, previous major back surgery, or osteoporosis
Idiopathic: most common, no specific cause
Usually not severe pain, but degree of chronic discomfort
stiffens
Therapy for Scoliosis
No evidence that exercise can halt progression
Yoga does have a role in relieving pain
In general no restrictions in yoga practice
Work each side independently
Neutral Spine lengthening as much as possible
Finding the Center, change of posture, habits
Breathe!
Strengthen legs, core, spinal muscles
Static work & holding

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

THE CERVICAL SPINE

Huge ROM for optimizing the senses
Dependent on the Thoracic spine below
Stabililty = strengthening
Neck related to shoulder
Can be serious
Major Complaints:
o -neck stiffness
o -shoulder tightness
o -upper back soreness / stiffness
o -headaches or migraines

CAUSES OF NECK PAIN

Abnormality in bones or joints
Muscle strain & sprain
Poor posture: Head Forward Syndrome
Trauma:
- Whiplash / Whiplash Associated Disorders - Fracture
- Cervical Dislocation
- Disc Herniation
Degenerative Diseases:
- Cervical Spondylosis
- Scoliosis
- Osteoporosis
- Osteoarthritis
Awareness of Neutral Cervical Spine
Maintain correct posture & Alignment
Stretching to improve Mobility
Strengthening the neck muscles to find Stability
Key Muscles for Neck Stability
Levator Scapulae
Scalenes
Stretching and strengthening
Scalenes

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

Head Forward Syndrome

Chin down, back & up, walking backwards
Stretching, releasing the muscles of the neck, shoulders and upper back
Opening of the front of
the neck & chest muscles
Lengthening

Whiplash
General term for a trauma / injury
Caused by sudden over extension
Commonly associated with car accidents
Usually damages tendons and ligaments of the neck,
can cause Disc Herniation (severe case)
Neck pain & stiffness, headache, reduced ROM
Stretching, controlled mobility, rest
Chiropractic adjustments may help
Cervical Disc Herniation

May or may not be caused by trauma or injury

Can start spontaneously
Common in C5-C6 & C6-C7 due to instability & load
Shoulder/arm pain
numbness, tingling down to fingertips

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

Cervical Spondylosis
chronic wear & degeneration of bones & discs of the neck
Primarily due to aging
Can affect the spinal chord
Neck & shoulder pain
stiffness that worsens
Pins & needles, weakness in neck, shoulders, arms and hands
Severe cases can affect stability in walking, balance gait
Gentle stretching to maintain mobility
Gradual strengthening of neck muscles to improve stability
& slow down degeneration

OSETOPOROSIS
Progressive bone disease, Porous bones
Production of new bones cannot keep up with the loss of bone mass
Risk of bone fracture, even from sneezing, coughing, falling!
Often in hips, wrist or spine
Stooped posture, loss of height, collapsed vertebrae, fractures
Age, race, sex, family history, menopause,bone reserve from youth
Hormonal and /or glandular issues
Dietary: low calcium, eating disorders, nutrient absorption problems
Medication: long term corticosteroid use can interfere with bone-regrowth
Lifestyle: lack of exercise, alcohol & tobacco use can reduce calcium absorption

Calcium supplements

Moderate & mindful weight bearing, e.g. walking with book on top of head

Lifestyle changes: avoid smoking & alcohol consumption

Being present,

avoid falling!

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

OSETOARTHRITIS
Degenerative joint disease, most common type of arthritis, Wear-and-Tear arthritis
Cartilage in the joints are worn down
Often in lower back, knees & hips
Pain & stiffness, loss of flexibility, tenderness
Gradually worsens, no real cure

Can only slow down deterioration, relieve pain & improve function

Glucosamine, suppplements

nourish the joints with gently cycles of moderate weight loading & unloading

Mindful rotation & movements to encourage circulation & range of motion

Gentle stretching / pulling of the muscles

THE SHOULDER JOINT

A ball and socket joint with a large range of movement

Mobility tends to have higher risks of injury
Scapula, Humerus and Clavicle (collar bone)
Shoulder pain:
- Degenerative diseases: Osteoporosis, Osteoarthritis
- - Trauma: dislocation, collar or upper arm fractures

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

CAUSES OF SHOULDER PAIN

ROTATOR CUFF INJURY
IMPINGEMENT SYNDROME (Swimmers Shoulder)
FROZEN SHOULDER
TRAUMA
DEGENERATIVE DISEASES

ROTATOR CUFF INJURY

- strains from over-exertion in lifting, pulling
- inflammation / tearing from repetitive stress
- trauma, breaking a fall
- bone spurs
- dull ache in shoulder, disturbing sleep
- painful movement, weakness in arms
R.I.C.E. then stretch & strengthen
IMPINGEMENT SYNDROME
(Swimmers Shoulder)
- inflamed Rotator Cuff muscles where they
pass through the Acromion process
- over use, thickening of ligaments (scars)
- inflammation / thickening of subacromial bursa
- pain, weakness & loss of movement
R.I.C.E. then stretch & strengthen shoulder & scapula muscles
FROZEN SHOULDER
- Adhesive Capsulitis
- thickening of connective tissues in the shoulder
- likely due to prolonged immobilization after surgery or healing from arm injuries
- stiffness & pain in shoulder joint
- gradually progressing from pain to immobility to healing
- takes long time to heal, 1-2 years
Stretching, improving mobility over time
TRAUMA
- shoulder dislocation
- Collar bone or upper arm bone fracture
DEGENERATIVE DISEASES:
- Osteoroporosis
- Osteoarthritis
R.I.C.E. then gentle stretching
Mindful rotation & movements to
encourage circulation & range of motion
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Copyright 2014

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

TENSION HEADACHES
Dull ache in the head that feels like a tight band around the head
Tightness or tenderness on the
scalp, neck and shoulders
Stress related
Possibly due to tension in the neck & shoulders due to stress & mental tension
Hot or cold compress (personal pref)
Stretch out, Relax, breathe!
EPICONDYLITIS
Lateral Epicondylitis Tennis Elbow = outer
Medial Epicondylitis Golfers Elbow = inner
A type of Tendinitis
Inflammation or tearing to the tendons & muscles in the elbow due to repetitive strain,
excessive stress
o e.g. throwing or hitting, shock to the joint
o no warm up etc..
Pain, tenderness, swelling, stiffness in elbow
Weakness in hands & wrists
Numbness or tingling down to fingers, usually ring or baby finger
Mindful stretching & strengthening of the muscles in the arms and hands
Reduce load on elbows, arms & hands
Use of supports / straps

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Copyright 2014

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Yoga Academy Romania

Yoga Therapy for Yoga Teachers II with Ann da Silva

CARPAL TUNNEL SYNDROME

Entrapment or compression on the median nerve in the carpal tunnel
Possible causes:
o weight bearing,
o strain / compression,
repetitive stress
Hereditary
More likely in female, due to size of carpal
tunnel and hormonal changes during pregnancy
Associate with local and systematic diseases
such as Diabetes & Arthritis
Pain, numbness, pins & needles
Mostly thumb, index and ring finger, can radiate
up the arm
R.I.C.E. then mindful rotation & stretching
Hereditary
More likely in female, due to size of carpal tunnel and hormonal changes during pregnancy
Associate with local and systematic diseases such as Diabetes & Arthritis
Pain, numbness, pins & needles
Mostly thumb, index and ring finger, can radiate up the arm
R.I.C.E. then mindful rotation & stretching
SURGERY or NO SURGERY?
Acupuncture
Acupressure Massage
Chiropractic adjustments
Osteopathic consultations
Surgery as a LAST RESORT
YOGA THERAPY FOR SPINE HEALTH
Awareness & maintain Neutral Spine
Strengthen to Stabilize
Stretch to increase Mobilization
Activate Core Muscles to protect
Proper Alignment & Posture in daily activities as well as sports
Rest, let the body heal when injured
Breathe & relax body & mind

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Copyright 2014

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