Injury Prevention Yoga Studio Lecture

  • General principles that apply to injury:
    • Good Pain vs Bad Pain…do you feel better, worse, or the same during and afterwards
    • Risk versus Reward
    • How to deal with acute versus chronic….moving from a distance
      • Graded Exposure
    • Movement Preference
      • Cervical example
      • Lumbar examples
      • Shoulder
      • Knee
      • Ankle
    • Ability to Isolate certain muscle groups demonstrating control
    • Ice versus heat
  • What is Good Posture?
    • Cervical Posture
      • Applying deep neck flexor awareness to seated Postures
    • Shoulder Position
      • Avoiding Excessive Shoulder Shrug or Scapula Elevation
    • Low back/Pelvic Position
      • Quadruped
      • Standing
  • Application to Functional Positions
    • Reaching, lifting, Vacuuming the couch
      • Ideal Shoulder and neck positions
      • What is typically missing and what I can do about it
        • Shoulder extension
        • Thoracic extension
          • Kneeling
          • Standing
    • Lifting or bending
      • What is the best way to lift
    • Applications to forward fold or back bend
      • Is this bad?
      • Keep a balance
      • Every Movement is not great for everyone
      • With extension keep abdominal control
      • Deadlift Post Drill: Hamstring tension
    • Squat
      • How do I protect my knees
        • Weight on heels/forward reach
      • Good Movements for the knee that are safe
        • Bridge with quad stretch
        • Physio Ball Roll
    • Yoga Applications
      • Warriors
        • Abdominal Control: Pelvic/Rib cage cueing
        • Overhead reach with forward pelvic translation
      • Downward Dog to Upward Dog transitions
        • Modified Down Dog in standing
  • Introduction to DNS Principles/Schroth
    • Baby Chart
    • Positioning your body in the most efficient way to complete a task
    • Progression through developmental milestones
    • Ability to breath while maintaining position
  • Breathing
  • Developmental Progression Discussion