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HomeTennisElbowPostsYoga,ElbowHypermobilityAndTennisElbow
HowToENDYourTennisElbow:
Yoga,ElbowHypermobilityAndTennisElbow
December6,2014ByAllenWillette,TennisElbowTutor 2Comments
IsitagoodideatocontinuepracticingYogawhileyourerecoveringfromTennisElbow?Andarethere
anyposesthatcouldexacerbateorevencauseTennisElbowifdoneincorrectly?
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Ifyou'refedupwithalltheresting,
hopingandwaiting,andwanttolearn
howtobreakyourviciousTennis
Elbowcyclenaturally,clickHEREor
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IwasmotivatedtowritethisarticlebyaquestionfromaTennisElbowClassroomMemberonthe
advisabilityofcertainYogaposeswhilestillintheprocessofrecoveringfromTennisElbow.
Yourneedsmayvary,butmymainconcernisforthoseofyouwhohaveatendencytowardelbow
hypermobility(whetheryouhaveTennisElbowornotButespeciallyifyoudo!)
SubscribeToMyYouTubeChannel
Doesyourelbowtendtoextendfurtherthan180
degrees(intoHyperextension)inthefollowing
SubscribetomyYouTubechannel
Yogaposesandintheimagesbelow?
withoneeasyclickoftheredbutton.
TennisElbowClassroom
Ifyouhavethistendency(whichcomesfroman
inherent,oftenhereditaryLigamentLaxityor
YouTube
1K
looseness)itspossibletodamageyourelbow
jointbyoverstretchingalreadylaxligaments.
AvoidElbowHyperextensionInYourYogaPoses
Unfortunately,thistendstohappencumulatively
sneakinguponyougraduallywithminimal
symptomstowarnyouintheearlystages.
DontHyperextendYourElbowInTheseYogaPoses
FollowTennisElbowClassroom
Andpleasegive"TheClassroom"a
bigPLUSwiththe+1Buttonbelow!
IfYouHaveTennisElbow,Especially!
BemindfulnottoHyperextendyourelbowwhenintheseupperbody,weightbearingYogaposes:
(TheelbowpositionofthewomaninCobraPoseaboveisOK:HerElbowsarelockedoutbutnot
actuallyhyperextended.)
DownwardDogPose
ReversePlankPosition
CobraPose
google.com/+TennisElbowClassroom
CamelUstrasna
Follow
SidePlank
WheelPose
+1
+ 99
IntheimagetotheRight,youcanclearlysee
thattheelbowsofthewomaninDownwardDog
Pose,havegonebeyond180degreesandinto
MoreTennisElbowExercisePosts
hyperextension.
(Scrolldownthroughoutthepostformore
imagesofproperandimproperexamplesofthe
otherYogapositions.)
ElbowHyperextensionintheDownwardDogPose
YogaTeacherDianeBrunihaswrittenthemost
comprehensiveandscientificarticleIveseenso
faronthesubjectofHypermobilityespeciallyasitrelatestoYoga.
Dianewarnsusthathypermobilepeoplearemorelikelytoinjurethemselves:
Manyfamousyogateachersarehypermobile,However,peoplewhoare
hypermobilearemorelikelytoinjurethemselves,andtheirinjuriesare
slowertohealbecausetheircollagenfibersareweaktobeginwith.
DianeBruni,YogaTeacher/Yogastudio80Gladstone,owner
ReadthisexcellentarticleonHyermobilityhere.
IntheimageinmyG+postbelow,Dianesstudent/modeldemonstratesanimproper,hyperextended
kneeandelbow(andhyperflexedshoulder)DownwardDogpose:
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Allen Willette
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Watch
Your Elbow Extension In Yoga - Especially If You Have Tennis
Elbow!
I was just asked: "Is it a good idea to continue practicing Yoga while
you'remore
recovering
from Tennis Elbow?"
Read
(65 lines)
80 gladstone Hypermobility
80gladstone.com
Hypermobility is a condition that effects 10 to 20 percent of the
population; the non medical term is 'double jointed', and it may be present
in one, or multiple joints. There is a strong genetic component to
hypermobility, when I ask people about their mobile joints, they often tell
LigamentLaxity,ElbowHyperextensionAndJoint
DamageRisksInYoga
Inthisvideo,MichaelleEdwards,creatoroftheYogAlignMethod,discussesthedangersofLigament
LaxitycompoundedbyHyperextensionincertainYogaposes,likeDownwardDog.
Sheremindsusthatthejointsofthepelvis,(the
hipjointsespecially)areweightbearingjoints,in
nature,andthattheshoulderisnot.(Ivealways
wonderedaboutthewisdomofdoing
handstandsandHEADstands,inparticular!)
Andthatitsnotwisetostretchtheshoulderthat
far(intoextremeflexion)andintheprocessput
AvoidElbowHyperextensionintheReversePlankPose
moreweightthanidealontheupperbodyjoints
oftheshoulders,elbowsandwrists.
PayparticularattentiontotheobviousElbowHyperextensionthathermodelgoesintowhenshe
demonstratestheincorrectDownwardDog.Seethe4:58markofthevideo:
ScoopedbyTennisElbowClassroom
Yoga,LigamentLaxityAndJointInjuryRisk
MichaelleEdwardsshowshowmanyyogapositionscanleadtowristpain,andofferstechniquesformodifying
asanatopreventpainandreturnthebodytonatu...
TennisElbowClassroom'sinsight:
MichaelleEdwards,creatoroftheYogAlignMethod,discussesthedangersofLigamentLaxitycompoundedby
HyperextensionincertainYogaposes,likeDownwardDog,inthisvideo.
Fromaboutthe4:45markto5:15MichaellehasherModeldemonstratethewrongwaytodoDownwardDog
Pose.
ObservetheobviousElbowHyperextensionthatseemstofollowinthatincorrectpose.Seeat1:05(image)or
at4:58:
http://youtu.be/l0qVKRh6J9g?t=4m58s
MyconcernisinhowthisElbowHyperextensionmaycontributetooraggravateTennisElbowandotherinjuries
oftheelbowarea.
Fromwww.youtube.comDecember4,20149:23PM
YogaInjuriesOnTheRiseEsp.ForWomen
InOctoberof2010,Dr.MichelleCarlson,anOrthopedist,publishedanarticleentitled:YogaInjuries
OnTheRiseInWomen
Shedescribedhow,overthecourseofseveralyears,shehadseenanincreaseinpatientswithhand
orwristpainbroughtonoraggravatedbyyogapractice.
Irecallonedaylastyearwhenfourwomeninarowcametoseemewithhand
injuriestheysustainedwhiledoingyoga.Fourwomeninoneday!
MichelleCarlson,OrthopedicSurgeon,HospitalforSpecialSurgery
Allen Willette
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Oneofthebiggestrisksappearstobefor
womenwithhypermobilehipjoints,whodoalot
ofYoga.
Thiswasbroughtintothemainstreamin
significantpartbyWilliamJBroad,ascience
journalistandseniorwriteratTheNewYork
Timesinanarticleentitled,WomensFlexibility
IsaLiability(inYoga)
AvoidHyperextendingyourElbowintheCobraYogaposeif
youhaveTennisElbow.
MoreonthathereinmyG+minipost(sincethe
primaryfocushereisonelbows)Link:
YogaInjuryRisks:IsFemaleFlexibilityALiability?
Backtotheelbowissue,accordingtoYogaTeacherShannonWianecki:
Hyperextensionofjointsischronicintheyogaworld.Itiscommontosee
modelsandeventeachersdemonstrateabeautifulustrasana(camelpose)with
backwardelbows.
Inweightbearingposespayattentiontoyourelbows.
ShannonWianecki,YogaTeacherYogaDosandDonts:ElbowAlert
SpiritualityHealth.com
Inherarticlesherevealsthefactthatshewasalreadyinchronicpaininherwristswhenshebegan
practicingYogaduetoherdistortedelbows,andhowherYogaTeacherpointedthisouttoherinone
ofherfirstclasses.
(IntheimagebelowyoucanseeherdemonstratingherabilitytoHyperextendherelbowjoint
Extendingitbeyondstraight/180degrees,andintoHYPERextension.)
Andshestatesemphaticallythattooverloadyourjointsthiswaybytakingthemtotheirextremeend
rangeofmotionisarecipeforinjurybecauseofthepotentialwearandtearonthecartilage.
Allen Willette
Shared publicly - Dec 3, 2014
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Hyperextension
of joints is chronic in the yoga world. It is common
Read more (48 lines)
Inthevideobelow,Yogateacher,Kino,demonstrateshowtoavoidHyperextendingyourelbow:(The
audiohasalotofechofromthebareyogastudiobutthecontentissolid.)
ScoopedbyTennisElbowClassroom
HowToAvoidHyperextendingYourElbowsInYoga
Manypeoplehavehyperextendedelbowsandthat'snotthebestforusingthebodylongterm.Checkoutthisvideo
tounderstandhowtoavoidhyperextensionintheelbowswhiledoingyoga.http://www.kinoyoga.com
TennisElbowClassroom'sinsight:
Adviceandperspectivesfromfive(plus)Yogateachersandotherauthoritiesonavoidingelbow,wristandother
jointinjurieswhilepracticingYoga(EspeciallyofconcernforhypermobileWomen)
https://storify.com/TennisElbowTutr/yogarelatedelbowinjuries
Fromwww.youtube.comDecember8,20148:00AM
OtherYogaPosesToBeCarefulIn(OrAvoid)IfYou
HaveTennisElbow
CamelPose/Ustrasna(NotSoRisky)
BecarefultoavoidHyperextendingyourelbowinUstrasna(EspeciallyifyoureaWomanwith
Hypermobileelbowjoints)
Follow
WheelPose(VeryRiskyWithTennisElbow)
WatchyourelbowalignmentwhenyouredoingtheWheeTheresalotofweightandpressureon
yourelbowsandwristsinthispose:
(IwouldsuggestavoidingthisposeuntilyourTennisElbowismostlyifnotfullyrecovered.)
Follow
SidePlankPose(ExtremelyRisky)
WatchyourelbowverycarefullyinSidePlankPoseTheweightofyourentireupperbodyisallon
oneelbowandwristinthisposition!
(Andforthisreason,IsuggestavoidingthisposealtogetheruntilyourTennisElbowisfullyrecovered
Andbeingverycautiouseasingbackintoit.)
Follow
Isthisanabsolute,useextremecaution!NEVEReverdoitrule,however?Well,apparently,not
necessarily!
Inthefollowingarticletheauthorgivesusaverynuanced,thoughtfulalternativeview,callinginto
questiontheideathathyperextensionisalwayswrong.
Andremindsusoftheprinciplethatacertainaboutofstress/loadonthebody(tensionand
compression)ishealthyandnecessarytobuildormaintainstrengthandhealthoverall.
Ifyouwanttogetmoretechnical,(Ilovedit!)youllgetabettersenseofthedifferencesbetween:
HyperextensionintheMedicalsense(anindicationofdamage)
Hyperextensioninthetheoretical,anatomicalsense(theelbowjointnormallyextendsto180
degrees,sobeyondthatitistechnicallyHyperextended)
AndtheconceptofLockingOutajoint(whichmayormaynotputthatjointinto
hyperextensiondependingonanindividualsjointstructure/ligaments.)
Ifyoucanseetheimagebelow,thewomanisextendingherelbowpast180degrees(whichis
considerednormalfullextension)toanextreme,195degrees.
And,underneath,themanhashiselbowatabout20degreesshortoffullextension.
(Possiblyintentionally,justfordemonstrationpurposes,butquitepossibly,becausehecantreachfull
extensionduetomusculartensioninhisBiceps,Brachialisand/orotherelbowflexors.)
TennisElbowClassroom
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Tennis129LikesDecember6,2014
IsiteversafeoracceptabletoallowoneselftoHyperextendonesjoints(elbows,inthiscase)in
variousYogaposes?
Thisauthorat'YinYoga'makesthecasethatitmaynotbeanabsoluteruletoneverallow
Hyperextension,inthisnuancedarticleonwhatseemstobeacontroversialtopic!
http://www.yinyoga.com/newsletter16_hyperextension_elbows.p... SeeMore
ElbowHyperextensionAndYoga:NoAbsolutes?This
nuancedandinformative
ElbowHyperextensionAndYoga:NoAbsolutes?Thisnuancedandinformative
articleatYinYogabeginswithanadmonitionto:"Bewareofdogmathe
AllenWilletteGoogle+
PLUS.GOOGLE.COM
Comment
Share
HereIvecompiledadviceandperspectivesfrom5(morelike8or9)YogaTeachersandother
authoritiesonavoidingelbow,wristandotherjointinjurieswhilepracticingYogaEspeciallyof
concernforhypermobileWomen.
(Thisinfoismorecondensedandcontainsonlyacoupleofsourcesnotincludedinthisarticle.)
TennisElbowTutr
FiveViewsOnYogaRelatedElbow
Injuries
YogaRelatedElbowInjuries(photobyTennisElbowClassroom)
Onceagain,mybiggestconcernisforthoseofyouwithTennisElbowwhoarealsoYogaenthusiasts.
ImnotsayingDontdoYogawhileyouhaveTennisElbowYoumayfindYogatobehelpfulinyour
recovery!
Or,eventhatyoushouldntdoanyoftheseposesthatinvolveweightbearingontheupperbodyand
arms
Justbecareful,andbeawareofthiselbowHyperextensionriskEspeciallyifyourefemaleoryou
knowyouhaveoutrightjointHypermobilityoratendencytowardLigamentLaxity!
LearnToTreatAndHealYourOwnTennisElbowRightHere:
YoullgetinstantaccesstoacompleteVIDEO
programdesignedbyaprofessionaltherapisttohelpyoutake
chargeandbreakyourviciouscycleofelbowinjury,painand
frustration!
Illbeyourpersonaltutorguidingyouthrougheasytofollowlessons,whereyoullget
thetherapytechniques,keystretchesandessentialexercisesyouneedtotreatand
recoverfromyourinjuryathome.
Justwatchthevideos,followalongandstartputtinganendtoyourelbowpaintoday.
Learnmore,andgetstartedhere:TennisElbowSelfHelpProgram
FiledUnder:TennisElbowPostsTaggedWith:Elbow,ElbowHyperextension,ElbowInjuries,HypermobileJoints,Hypermobility,
JointLaxity,LigamentLaxity,Yoga,YogaInjuries
AboutAllenWillette,TennisElbowTutor
MypassionforteachingaboutandtreatingTennisElbowbeganin1990whenIdevelopedaterrible
caseofwrist/elbowTendonitis.(Involvingtheinfamous,cautionary"BEEStingStory")You'relaughing
WITHmeRight?BioPage:AllenWillette|onG+AllenWillette
Comments
wenzdaysays
December7,2014at9:34am
IwouldalsoincludeSalabhasana(Locust)inthislistsuchastheposeinthisimage
http://www.bikramyoga.com/images/17.jpgandalsocertainvariationofseatedtwist
http://bikramyogacolumbia.com/wordpress/wpcontent/uploads/2012/10/RachelSpineTwist5437750750custom.jpg
Reply
AllenWillette,TennisElbowTutorsays
December7,2014at12:29pm
Thanks,Wenzday.Iwouldntworryabouteitheroftheseposes,sincetheyrenotupperbodyload
bearing.Locust/SalabhasanalookslikeitcouldrequiresomeupperextremityeffortbutIthinkitmightbefine,
sincethewristsstayinaneutralpositionanditsmoreWristFlexorinvolved.
AsfarastheSpinalTwistgoes,myonlyconcernistheextremeinternalrotationrequiredoftheshoulder.(Onher
Rightsideinthephoto.)IFonehappenstohaveinstabilityintheirRotatorCuff(whichiscommoninconnectionwith
TennisElbow,inmyclinicalexperience.)
Reply
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