April 22, 2015 in Pain Management, Staying Active & Healthy
There’s a good chance that you have heard about some of the benefits of participating in yoga: increasing your fitness and relaxation levels and curing numerous medical conditions, just to name a couple. While yoga cannot cure ALL medical conditions, it does offer a multitude of relief for musculoskeletal issues and pain, as well as improving flexibility, strength, posture and balance, which can aid in the prevention of sports-related injuries. To stay healthy, active and engaged in sports, athletes must use proper methods for preventing overuse injuries and ensure longevity. Here are 6 poses to increase strength and relieve any pain caused from sports injuries:
6 Yoga Poses to Relieve Pain
- Cobra (Back pain). Lie face-down on the ground with your forehead resting on the floor and hands on either side at the middle of your ribcage. Bring your legs together, pressing the tops of your feet into the floor. Reach back through your toes, lengthening your legs, and slowly draw your elbows close to your ribcage. Using your back strength, lift your head and chest. Take 5 to 10 deep breaths and gently release back to the floor.
- Wall Plank (Elbow and shoulder pain). Stand and face the wall with your feet hip-width apart. Place your hands on the wall with your arms extended and slowly lean forward. Let your body rest on your hands while keeping your arms and body in a straight line, slowly bending your elbows and inching closer and closer. When you start to feel discomfort, slowly push back to standing.
- Rear Arm Lift with Strap (Shoulder pain). Standing, set your feet hip-width apart. While holding the strap in one hand, place both arms behind your back, pulling your shoulders in to grasp the strap with both hands. Make sure this is in a COMFORTABLE position for you. Slowly bring your hands toward each other, opening up the chest as your shoulder blades move toward one another. Also, be sure to breathe as you continue to adjust your shoulders.
- Butterfly (Hip pain). Sitting on the floor, bring both soles of your feet together, keeping the knees wide so that your legs form a diamond-like shape. Slowly drop the weight of your legs while keeping your back straight and shoulders relaxed. Breathe deeply.
- Supported Warrior (Knee pain). Standing, lay your hands on the wall at shoulder height. Push your right foot forward so the toes are touching the wall. Bend your elbows as if you’re trying to push the wall out of your way. Keeping this same position, step your left foot a few steps behind you, slightly bending the (left) knee to the floor. Hold for 15 counts. Then, slowly straighten the left leg and bend the right knee. Switch leg positions and repeat.
- Standing Forward Bend, Variation (Hamstrings). Standing, cross your right ankle over your left. Bend your knees slightly and fold forward, placing your hands on the floor in front of you. If you cannot reach the floor, place a chair or block in front of you to lay your hands on. Reach your “sitting bones” toward the ceiling, moving your ribs away from your pelvis in order to keep your back from rounding. Hold for 30-60 seconds, then repeat, placing your left ankle over your right.
We hope these 6 simple exercises help get you on the road to recover with your sports injuries. Be sure to check out the yogajournal for more information on yoga poses and how they can prevent or relieve pain. And also, always remember to consult with your doctor before trying a new exercise program.
For optimal results in relieving sports related injuries, or any injuries for that matter, be sure to pair these exercises with the appropriate pain management product. Have questions about which product is right for you? Give us a call at 419.678.4979 and we would be happy to help!