Tag: lifestyle

Embodiment and the Role of Yoga

by Svenja Borchers

Have you ever asked yourself why you always mentally feel better after your yoga practice even when you mostly moved your body? As yogis, we know that body and mind are strongly connected. In fact, we are only able to feel and move our bodies because we have a brain. That feeling of our own body has developed over time tightly coupled to the active planning of movement and its feedback.

When we feel sad or angry, chances are that we can feel this in our body. Maybe your chest feels tight, your throat feels like there is a lump in it, or your belly feels heavy or nervous. This is referred to as a somatic marker. Sometimes we are not even aware of our own emotions but might feel them in our body first. When you think about someone feeling sad, you’ll typically imagine a person with their head hanging down, shoulders heavily rounded forward… You can clearly differentiate the posture of someone being happy and confident or sad and insecure. And we all know how slouching will make our breathing shallower and faster. Knowing about this connection between our posture and our emotions enables us to use it to lift ourselves up. It has been shown that holding high-powered poses like V-arms (imagine crossing the finish line in a marathon) for only two minutes has a noticeable effect on how confident we are feeling. Moreover, when you feel down, you’ll recover more easily from your negative emotions when you support yourself through an upright posture. In turn, when we stand or sit upright, we can breathe freely, which signals to the brain that we are in a safe and relaxed state.

We LYT yogis know that posture matters. It doesn’t only make us feel ready-to-move from the position of our joints, but it also signals to our brain that we are safe and ready for new challenges. Making sure we are safe is the most important job of our brain. When this is secured, we have the energetic resources to strive for more.

And it is not only about our body posture – but also movement patterns can have a direct influence on our belief system. You might have heard of affirmations (short positive phrases that you repeat over and over again like “I can and I will”). Studies have shown that the performance of athletes increased when they nodded while listening to their own affirmations before a specific exercise vs. when they were not moving or even shaking their heads while listening to the same phrase. Nodding is a movement pattern associated with agreement while shaking our heads is associated with disagreement. Our way of thinking is much more connected to how we feel and use our bodies than expected.

There is a region in our brain that has been found to play a particular role in connecting information from our body to our emotions. This region is called the insular cortex. It lies just underneath the superficial cortical layer where the temporal, frontal, and parietal lobes intersect. Studies have shown that the volume of gray matter (this is where the nerve cells, synapses, and support cells are lying) of this region is increased in yogis and meditators compared to non-yogis and is positively correlated to the years of yoga experience.

Through yoga, we change our body awareness, which in turn changes how we feel and think. This, among other reasons, might explain why yoga practice has such a massive effect on our well-being.

If you would like to read more on the connection between yoga and neuroscience AND if you speak German, you’ll find tons of fascinating information in my newly launched book “Der Yoga Effekt”.

Order the book from Amazon here!

Or, if you live in Germany, order it locally from any store.

Find Svenja Borchers on Instagram @svenjaborchers & @yogaandthebrain.

April 20, 2022
Vibration Plate Exercise

Vibration Plate Exercise:
Benefits, Risks, Implications

by Sarah Kingsley

Vibration Plate exercise and therapies are spreading throughout the nation due to the many benefits they provide to the body. Research has shown that the use of these plates can alleviate back and joint pain by improving core strength and circulation, boosting metabolism by encouraging your body to burn fat faster, and decreasing stress through increased serotonin production and decreased cortisol hormones. Using vibration plates can improve strength and flexibility with improved stability, encourage the development of stronger bones and increased bone density, and decrease fall risks. Studies have shown additional benefits to numerous conditions including restless leg syndrome, plantar fasciitis, arthritis, osteoporosis, lymphedema, and autoimmune conditions such as Fibromyalgia by making cellular level changes to the body.

Muscles and bones tend to get both weaker and stronger TOGETHER. When your muscles are weak the bones become weak and brittle due to the lack of force to pull on them (called Wolff’s Law) which leads to conditions like osteopenia and osteoporosis. The forces going through your muscles, bones, blood, and body work like a key to turn different systems back on and get them working the way they did years ago, or perhaps in a way they never have before. Your levels of natural growth hormone dramatically increase and your bones get stronger. Naturally produced growth hormone (GH) maintains bodily functions such as tissue repair, muscle growth, brain function, bone density development, skin thickness, energy, and metabolism throughout life. The fast-paced, repeated skeletal muscle contractions produced by the vibration improves performance and functionality. On a cellular level, the mechanical stimulation from vibration can influence stem cell differentiation as needed, such as transferring stem cells to bone cells.

The vibrations also stimulate the nerve receptors in your feet that become quiet when you are stuck in shoes and socks all day, which can contribute to conditions such as neuropathy. The vibrations help improve proprioceptive feedback through the feet (knowing where your body and joints are in space) to give you greater balance control and body awareness. Trials have shown positive improvements in balance and immediate pain relief for those with Parkinson’s Disease, Cerebral Palsy, and nerve pain related to Diabetes or spinal issues. Various settings also provide lymphatic stimuli aiding in the breakdown of adhesions to promote pain-free mobility. This is why it is normal to feel an itching/burning sensation in the skin during or after use as this sensation results from the body releasing toxins and fascial connective tissue which holds onto everything in our bodies, even our emotions!

The type of plate, direction of vibrational waves, and frequency or intensity each play a role. The rhythm tilting high vibration frequency setting is good for balance issues and trying to build muscle strength, while a lower level intensity is good for detoxification, autoimmune conditions, and lymphedema. For the latter population, even just 1-5 minutes can be of great benefit, and longer sessions could potentially be detrimental. An intermediate speed of 21-50 is best for fat burning, increasing metabolism, building muscle, and stress relief. The highest intensity from 41-60 is best for metabolism and especially for breaking down adhesions in fascia and soft tissues that may be contributing to chronic pain such as plantar fasciitis and many tendonitis or fibrosis conditions. The plate has been proven to be effective in healing and repairing tissues and conditions that may not have benefited from typical physical therapy interventions such as chronic soft tissue injuries, muscle atrophy, bone loss, peripheral neuropathy, and some hard-to-diagnose or hard-to-treat diseases that are often related to poor microcirculation. It is possible that vibration-induced muscle contraction force, at a certain magnitude, can gradually break the fibrosis and allow new living tenocytes and fibrocytes cells to grow back, restoring the original tendon/ligament performance and functionality.

Similar to the LYT method, the vibration frequencies allow you to tap into deeper core muscles that may typically lie dormant or inactive throughout your day-to-day activities. The vibrational components with variations in frequencies differing from anterior/posterior, medial/lateral, spiral, and quadruple rotational forces aid in bone density gains by providing activation of these muscles and greater stimulation for increased work and a bigger calorie burn in a much shorter amount of time. If you thought Lara’s core drills were hard, try them on a vibration plate to really feel those muscles light up! As always with increased workload, it is necessary to give your body rest breaks in between exercises and periods of activity, and increased water intake is recommended to rehydrate and further the detoxification process. If you are in the Charlotte, NC area, come try out my plate and feel the changes in your body and tissues!

References:

https://www.vibrationtherapeutic.com/vibration-plate-therapy-benefits.html

Sarah Kingsley

@mywinphysicaltherapy 23 on Instagram

April 12, 2022
Lower Extremity Nerve Glides
In my last PT Corner, I discussed upper extremity nerve glides, so today I want to piggyback onto how we can also perform nerve glides in the lower extremity. If you recall, nerves need freedom to move and glide, with just enough slack to allow the neural impulses to travel from the brain to the body and back. As I said before, it’s not uncommon to have areas of entrapment along these nerves, which can cause a whole host of issues including sensory changes, weakness, and pain. Normally, the nerves in our body glide and move as the rest of our body moves. This nerve movement is referred to as neurodynamics. When it is free and unlimited, the nerves slide and slide in a protective sheath, without being pulled taught. However, nerves can become caught up or compressed anywhere along these lines, including those that extend into the lower extremities.

Neural impingement in the lower extremities is typically secondary to tension on the sciatic nerve or one of its branches. The sciatic nerve comes from the L4-S2 nerve roots, which exit the spine to join at the pelvis and form the nerve. It’s the largest nerve in the body, measuring about the size of your pinkie finger as compared to most other nerves which are the size of spaghetti or linguine. The sciatic nerve exits the pelvis under and through the gluteal muscles, entering the posterior thigh. It courses down the leg, just underneath the lateral hamstring (biceps femoris) where it officially ends right above the posterior knee, bifurcating to become the tibial and common fibular (peroneal) nerves.

The tibial nerve first gives rise to the sural nerve, which innervates the posterolateral lower leg, and then courses down behind the knee into the lower leg, running just behind the tibia. At the foot, it curves behind the medial ankle (malleolus) and terminates in the foot. The common fibular (peroneal) nerve runs more laterally alongside the distal lateral hamstring, over the lateral head of the calf (gastrocnemius) muscle, wrapping around the neck of the fibula and terminating in the lateral leg.

Mobilization of the sciatic nerve and its lower branches can alleviate pain, increase range of motion, and heighten the adaptability of the nervous system, allowing people to move with less resistance. There are some simple nerve gliding techniques that can be done to restore normal or improved neurodynamics to the lower extremities, specifically targeting the sciatic nerve and its branches:
1. Sciatic Nerve Glide – lying supine, bend one knee into your chest and grab behind the thigh with both hands. Slowly straighten the knee to where you first start to feel symptoms or tension, and then rebend the knee. Repeat 20-25 times without going into pain. You can also extend the knee to the point of minimal tension and then point/flex the ankle, gliding the nerves from below.
2. Tibial Nerve Glide – lying supine, bend one knee into your chest and grab behind the thigh with both hands. Slowly straighten the knee to that point of tension and then dorsiflex and evert the foot (pull the toes back and turn the toes out). Repeat the motion at the ankle 20-25 times, without going into pain.
3. Common Fibular (Peroneal) Nerve Glide – lying supine, bend one knee into your chest and grab behind the thigh with both hands. Bring the leg slightly across midline, adducting at the hip. Slowly straighten the knee to that point of tension and then plantarflex and invert the ankle (point the foot and turn the toes in). Repeat the motion at the ankle 20-25 times, without going into pain.
Many of these can be done in a seated position as well, which can serve to further glide the lower extremity nerves by slouching at the spine and/or involving the head and neck from above. Remembering that our neural network extends all the way from the brain and surrounding dural tissue allows us to effectively mobilize our peripheral nerves in multiple planes and various positions. Beginning in the supine position as stated above is the gentlest way to start, as the spine is supported throughout.

You can find a demonstration of these glides on our YouTube channel by clicking the link below! As always, seek the help of a physical therapist or other healthcare professional if symptoms progress or do not improve. Let’s keep those nerves moving and grooving so I can keep seeing you on the mat!

Xoxo,

Kristin
March 31, 2022
What Does It Mean To Have A Strong Pelvic Floor?

by Ashley Newton, PT, DPT

Pelvic floor strength is more than just the ability to squeeze the muscles while waiting in line for the bathroom. Pelvic floor muscle functioning is about a muscle’s ability to adapt and the amount of muscle activity it is able to generate and coordinate. So let’s dive into pelvic floor muscle functioning and adaptability in pelvic floor strength and overall pelvic health.

Let’s start with this myth-buster: pelvic floor muscle tightness does not equal strength! The pelvic floor consists of three layers of musculature and a layer of endopelvic fascia. The pelvic floor muscle actions include 1) contraction, 2) relaxation, and 3) lengthening. For optimal functioning, the pelvic floor needs to be able to coordinate these three movements to support our posture, support the organs above, and provide stability to the pelvic bones. If a muscle is tight – meaning it is not able to move through its full range of motion (able to contract, relax, and lengthen) completely, it is not able to do its job to the best of its ability. Think about it this way – if you made a fist with your hand and repetitively squeezed it and then tried to write a 1,000-word essay, your hand may feel sore and tired, making it difficult to write that essay. Similarly, if the pelvic floor is squeezing, contracting all the time and then it comes time for it to work on stabilizing/supporting, it will have trouble doing this job effectively. So, when it comes to pelvic floor strength, tightness and tension can actually mean weakness. For optimal pelvic floor strength, the pelvic floor needs to be adaptable and be able to shift between contraction, relaxation, and lengthening when appropriate.

So, when should the pelvic floor be relaxing fully? How about lengthening? Pelvic floor relaxation occurs when we breathe. On the inhalation phase of a breath, the pelvic floor descends/relaxes. Now when we are moving and exercising we may not be as consciously aware of this change in muscle activity because the pelvic floor needs to maintain some contractile activity to support the trunk in space. When you are in savasana, however, which is a position where your body is fully supported, the pelvic floor will relax further than when exercising. The feeling of pelvic floor relaxation is a downward movement (down toward the toes) of the tissues between the SIT bones. It is not a grand excursion, meaning it is not as obvious as contracting and relaxing your bicep muscle, but should feel like a gentle stretch downward. Now just because someone has difficulty differentiating between whether the pelvic floor is relaxing vs. contracting does not mean it is not happening. When we start talking about and giving more attention to these muscles, our brain adapts and devotes more attention and brain space to focusing on the sensations there. Thus, the more we consciously think about pelvic floor movement, the better we get at differentiating pelvic floor contraction vs. relaxation.

Lastly, what is lengthening?! This one may be the most difficult to feel as we do not often consciously practice this technique. And to be clear – when speaking to pelvic floor lengthening, I am speaking to an eccentric pelvic floor contraction. Let’s go back to the metaphor of the hand. If making a fist is contracting, opening the hand is relaxing, and stretching the fingers wide would be lengthening/eccentric contraction. Pelvic floor relaxation is the period where the pelvic floor muscles stop contracting during lengthening, the muscle fibers are still contracting but in the downward direction. We most often use this type of contraction with voiding strategies and even with pushing during labor/delivery of a child.

Ultimately, pelvic floor strength is more than just a muscle’s ability to shorten/squeeze (it’s more than just Kegels!!). It is its ability to be adaptable: to lengthen, relax when appropriate, and shorten enough to stabilize and support. Simply squeezing the pelvic floor and expecting it to do its job when we jump, practice yoga, and transition between postures is not realistic. Get in tune with the muscles of the pelvic floor and see if you can contract, relax, and lengthen the musculature. If not, and you have issues such as pain, urinary leakage, constipation, and/or scarring, it may be useful to contact a pelvic floor physical therapist to assess the pelvic floor and its relationship to movement so that you can move optimally!

<3 Ashley

@ashleynewton_dpt

March 25, 2022
How to Adapt Your Yoga or Movement Practice for Pregnancy – Volume 2
by Kaitlin Acharya

How to Adapt Your Yoga or Movement Practice for Pregnancy: Second Trimester

Enjoy the extra energy, mindfully

Welcome to my favorite trimester. Hopefully, by now many of the difficult first trimester symptoms have subsided and you feel a surge of energy. In my experience, it was more of a return to feeling like my usual self, which did mean more energy compared to the first trimester. If you toned down intensity during the first trimester because of fatigue, you may feel like you can turn things back up now, but don’t go too hard. Listening to your body is still very important.

Continue to work on connection to your core, but you will want to start modifying to avoid any movements where you cannot control the pressure within your abdominal cavity (also known as intra-abdominal pressure, or IAP). Pay attention to any soreness in the pelvic region or low back which can be indicators that you are pushing the intensity too hard and over-stressing your pelvic floor and core. Overhead movements, like pull-ups or shoulder press, can overload the ever-stretching abdominals at this point so keep an eye on your belly if performing these movements. Jumping and high-intensity cardio can have negative effects on joints and the pelvic floor so it’s a good idea to start modifying these types of movements as well. Crunches and sit-ups are also not advised, but that doesn’t mean you can’t work on core connection while lying on your back. Supine breathwork is a great way to connect to your pelvic floor and core without over-stressing the abdominals. It’s also a great way to train your focus for labor. Again, check out my blog post on this type of breathing.

Mind the growing bump

As your baby grows, so does your belly and you’ll start to show at some point this trimester depending on your body and whether you’ve had a baby before. Especially on the yoga mat, you will need to start modifying movements to accommodate the bump. Any position where you are lying on your belly may start to become uncomfortable, like cobra and locust. At this point, move to all fours and practice a similar movement like cat-cow or bird-dogs.

Blocks are going to be your best friend. Use them to modify plank, down dog, and forward folds. They are also great for creating space around the belly in any sort of pose where you are bent over and have one or both hands on the floor – like fingertip lunge or side lunge. You can also widen your stance in any pose to create more space for the belly. Play around with the height of the blocks to find a position that is comfortable for you. This is also the time to be mindful of twisting. Gentle twists in the thoracic spine are ok but do not force the twist – something I don’t recommend to even my non-pregnant students. Placing a hand on the belly for abdominal support and to monitor any unmanaged IAP is also helpful. And of course, if they just don’t feel good, don’t do them!

Mindset matters

I realize much of this post is focused on what you can’t do or may have to limit as a pregnant person, but know that there is still so much that your body can do during this time! Personally, I felt myself being amazed and appreciative that my body was still able to move on my mat and lift weights all while growing a human inside of me. Sure, some poses looked a little different, I wasn’t doing any of my beloved handstands, and I had lowered my weights a bit but I was still moving and breathing and taking time to focus on myself and my body. Pregnancy is temporary. It may not feel that way by the time 36 weeks rolls around (me currently: have I been pregnant for 9 months or 9 years?!), but you will have your baby and with proper post-natal care you will be able to return to your regular movement practice.

How to Adapt Your Yoga or Movement Practice for Pregnancy: Third Trimester

The Final Countdown

The last trimester – you’re almost there! This trimester can be fraught with discomfort as the belly grows even bigger and muscles and ligaments loosen even more thanks to that relaxin hormone. Fortunately, movement can help lessen pain and prepare for you for labor and delivery.

Lighten the Load

I like to think of movement intensity during pregnancy like a bell curve. You may lack energy during the first trimester, but slowly start to regain it and peak during second trimester. Then third trimester comes around and the body needs less of that intensity to prepare for birth. This doesn’t mean you should cease all movement, but as I advise throughout this series, listen to your body. Mine was screaming at me to slow down practically on the day that I hit the third trimester. My low back started hurting, walking up stairs left me a little winded, and even bending over was getting difficult. So I modified even more. At this point in my pregnancy my yoga practice was heavily modified, focused on connecting with my breath and staying mobile in my hips to help with labor. I was still getting my heart rate up during my weightlifting workouts, although weights were extremely light.

Modify Daily Movements

In addition to continuing to modify your movement practice as you did in the second trimester, it’s also important to consider modifying movements outside of your exercise regimen or yoga mat. If you haven’t already, start modifying how you sit up, whether from laying down on your mat, the sofa, or your bed. It’s best to roll to your side first and use more of your obliques to sit up so that you are not over-stressing the already stretched and stressed rectus and transverse abdominus muscles, as well as the linea alba, the midline connective tissue that holds your abdominals together.

Bending over may also have become more difficult. Try widening your stance, squatting instead of hinging at the hips to pick something up (bending more in the knees and lowering the butt towards the ground), and sitting down to put your shoes on…maybe even enlisting your partner or a friend to help with that last task 😆. Balancing can also become noticeably difficult during this trimester and maybe even painful in the pelvic area due to separation of the pubic symphysis or issues with the SI joint.* You can ease this pain by avoiding unilateral positions (anything that uses only one leg) or shortening your stance.

*among other possibilities — the pelvis has a lot of muscles and ligaments attached to it! But these are most common in pregnancy.

Movements to Help with Labor

Every mama wants to know how to ease the arduous task of birthing a baby — I mean, who wouldn’t?! Here are some movements that can help prepare your body for labor.
- Down Dog – Downward-facing dog is actually classified as an inversion since your head is below your heart in this pose and it is a great position to help relieve stress on the pelvis and even move the baby out of the pelvic outlet for repositioning. If your baby is in a breech position, this pose can help, but I also suggest checking out Spinning Babies and the Webster Technique for more professional help with getting the baby in a head-down position.
- Cat/Cow with knees together, feet wide – This was one of my go-to movements in my third trimester. Keeping the knees together and feet wide internally rotates the hips and creates more space in the back of the pelvis, which at this point in pregnancy is probably holding a lot of tension from the load of the baby in front.
- Squats, squats, and more squats – Squats are fantastic for opening the pelvis and preparing the perineum for childbirth. There are so many different varieties as well – goddess squat (legs wide, feet turned out), asymmetrical (one foot on a higher surface), the LYT happy squat (hips high, head down, arms forward – great for the low back), side lunges, and more.
One Last Thing…

My most important recommendation for labor – don’t forget to BREATHE!! Keep practicing that 360 degree-breath all the way through labor and beyond. It is truly going to be your best tool.

Happy and healthy birthing!

by LYT teacher Kaitlin Acharya

Website: www.yogakaitlin.com

Instagram: @yogakaitlin
March 16, 2022
Raspberry Lemon Tart

Every year on March 14th, teachers, scientists, and those who just love math and numbers celebrate Pi Day, a special day that pays tribute to the mathematical constant Pi… otherwise known as the number 3.14 (plus a bunch of other digits that are really hard to memorize). We love any holiday where we can celebrate with pie, and we are sharing our favorite Vegan Raspberry Lemon Tart recipe to enjoy today or any day of the year!

March 11, 2022
Dizzy Lately? Is it Vertigo?

by Sarah Kingsley

Lately, I have seen an increase in those suffering from symptoms of vertigo or dizziness. Many have noticed vertigo and other neurological side effects post COVID vaccine or infection. There is a difference between “dizziness,” more of a lightheaded feeling which can be solely from dehydration, hunger, or change in blood pressure when changing positions too quickly, and “vertigo,” a sensation of the room spinning around you, which has more to do with your vestibular system.

The more commonly known and treatable form of vertigo is “BPPV” Benign Peripheral Paroxysmal Vertigo which is experienced after a car accident or trauma involving an impact such as a fall, however, it can also come on for no reason at all, and some suffer from chronic recurrences of this type. This is the most treatable type of vertigo and can usually be cured from a maneuver or series of movements performed by a practitioner, or even by yourself. The trick is which ear canal is affected. Most often, the posterior canal is the culprit and the Epley’s or Canalith repositioning technique is used. You can figure out which side is affected by coming to a long sitting position on a bed (torso upright and legs extended in front of you), turning your head to the right, and abruptly throwing yourself onto your back. Whichever side symptoms occur, stay in this position for 30 seconds or until symptoms subside. Next, turn your head to the opposite side for another 30-45 seconds. Keeping your head turned in that direction, roll onto that side with your nose down towards the pillow for another 30-45 seconds. Bring your legs off the edge of the bed and press yourself up to a seated position. Stay there for 1-2 minutes. This can be repeated as needed and symptoms should decrease each time if this is your issue.

The horizontal canal calls for “The BBQ Roll.” Deciding which ear is affected is the first step, and begin lying on that side for 30 seconds, then roll onto your back for another 30 seconds, then roll onto your opposite side for 30 seconds. Next, tuck your chin down slightly as you roll onto your belly and prop yourself up onto your elbows for 30 seconds. Finally, roll back onto the side you started for 30 seconds, and return to an upright sitting position. Some suggest trying to keep your neck and head neutral for 15 minutes following.

Other forms of vertigo include a peripheral hypofunction – when one side is not working properly leading to symptoms due to overexcitement of the nonaffected side typically. For this type, and most other forms or reasons for symptoms of vertigo, 3 types of exercises are recommended.

Adaptation – Attempts to retrain and reconfigure your vestibular system.

Exercises include: holding a target about 6 inches in front of you as you try to keep your gaze on the target and turn your head from left to right or up and down. You can also take two targets arms length ahead beginning with your gaze in the center. Look with just your eyes to the right target, then keeping your gaze there, turn your head to face that target, then look with just your eyes to the left target, then turn your head to face the left target. Repeat left and right until dizziness occurs or you are unable to maintain the gaze on the targets. It is important for these eye exercises to be followed by an eyes-closed-and-covered 30-second rest to allow your system to rest and reset before trying another set or the next exercise.

Substitution exercises attempt to substitute for the loss or malfunctioning side.

Begin with one target arms length ahead. Lock your gaze, then close your eyes and turn your head to the left, attempting to maintain your gaze on the target. Open your eyes to check, then close them again and turn your head to the right and open for your check. Repeat again for 1-2 minutes or until symptoms occur.

Habituation – Repetitive exposure to a noxious stimulus or one that triggers symptoms, overtime promotes decreased symptoms.

Exercises include: turning your head left/right, up/down, laterally up/down to each side 10 or more times each with your eyes open and with your eyes closed. Movement in concurrence with these exercises works well. Walking while turning the head left/right, up/down, possibly adding eyes closed, or keeping a gaze on a target, or a patterned surface that can often trigger symptoms. These exercises when coupled with balance training such as bringing feet together, tandem stance, or standing on a foam/pillow surface or rocker board also further stimulate the vestibular system. Again, it is important to wean into these exercises and not progress too much too fast, thus overloading the system.

March 9, 2022
Let’s Talk Pelvis

by Michelle F. Onion, PT, MSPT

Why is talking about the pelvis so important? Because it is our base, our center. Our trunk “rests” on it and our legs come out from it. When it is not in an ideal position it can impact how we move and the ease with which we move.

Let’s first talk about the bones of the pelvis. The largest bones are the ilium. There are two, one on each side. In the back, the ilium attaches to the sacrum. As the pelvis comes around you have the pubis bones on the top and they attach at the front at the pubic symphysis. At the bottom, the ischium attaches to the pubis and creates the obturator foramen (the large hole that sits between the bones). The ischium is angled lateral and anterior. It, in conjunction with the ilium and pubis, forms the acetabulum (hip joint). The inferior or posterior position of this acetabulum is determined by a posterior or anterior pelvic tilt, but there is a slight inferior orientation to it in neutral. The ilium, ischium, and pubis move as one but remember there are two sides. They can move in and out relative to neutral, rotate forward and backward, and slide up or down. This is a slight movement but movement nonetheless, that can impact muscular function altering both ease of motion and which muscles do the primary work.

There are multiple ligaments in the pelvis, spine, and hips that help to control and support. They are our enforcers. Bones are not stable in and of themselves but work in conjunction with muscles and ligaments to create stability.

Notice how the muscles and ligaments fill in the foramen (holes) of the pelvis. They act as a sling to support all that sits in the pelvic and abdominal cavities. They are a support system and they are crucial in keeping everything contained. This is our pelvic floor.

What I want you to notice from these two pictures of the muscles is how the pelvis connects the lower body, trunk and ultimately the upper body. Here you have the muscular connections. You can start to get an appreciation of how movement in the legs impacts what happens in the abdominals, glutes and vice versa. Small movements within the pelvis can allow the muscles in each of these regions to operate optimally or suboptimally.

And then we have the addition of fascia. Fascia is the support structure that has just recently been given more attention. Think of fascia like plastic wrap. There is a strength and pliability to it. If you take a piece of plastic wrap and pull at one end of it, there is a far-reaching ripple effect impacting the entire piece of wrap. And fascia is everywhere and a big connecter of the lower and upper body. Small nuances in the pelvis can impact how the fascia moves. If it pulls or if it is more fluid, if it allows or prohibits movement.

Let’s think about how this applies to yoga and our daily lives. If the pelvis lives in an anterior or posterior pelvic tilt, muscles will be at a disadvantage and unable to work as well for you or for your clients. Our core will not be able to engage fully. Our glutes will snooze even more. Our pelvic floor will have difficulty supporting all that depends on it for structure. And this has a huge impact on our movement and functional capabilities.

If you look at the lower body. Our femurs will not be able to move well in the acetabulum (hip joint) and we will potentially have impingement and pain changing our movement patterns even more. As our hips move in this altered manner it impacts the ability for our knees to function which, in turn, impacts what our feet do. It is a complementary system. You lose optimal movement in one area and the other areas are impacted. We will lose the possibility of overall optimal movement.

Looking at the upper body. The structure and position of the trunk impacts the pull on the scapula impacting the stability and mobility of how the scapula move with shoulder motion. The scapula and humerus have a rhythm that allows for or takes away from good movement patterning. The difference with the upper extremity and lower extremity is that the upper extremity is not fixed to the ground so the impact on the elbow, wrist and hand may not be as noticeable, but there is still an impact.

And this all comes from our center, our pelvis. It is why LYT focuses on a neutral pelvis, not to make things difficult, but to allow our body to have access to optimal movement patterns. To be dynamic in our everyday. If your clients have difficulty with finding neutral, think about the other ways a pelvis may move: in/out; up or down. There might be a dysfunction there and physical therapy may address this. Perhaps helped with a joint mobilization or muscle energy technique that a PT can perform. And then the neutrality can be supported through our practice of LYT.

As you take time to consider the pelvis, think about how this impacts your individual function. Get to know its impact on your own movement, on your own function, and take this exploration to your clients and to others around you. We have the gift of guiding others through their own exploration of their individual movement. Helping others find their center, their base. Creating structure to allow for more optimal, dynamic movement. Enjoy the exploration!

March 4, 2022