Angeline Ong Core Yoga - The Important to strengthen your core and gluteus muscles for a good body alignment and healthy spine
Core Yoga to strengthen your core and gluteus muscles for a good body alignment and healthy spine. Improving your body alignment not only can ease muscles pain and make your exercise more efficient, it will fix your imbalances body shape. Body alignment refers to the positioning of your body segments such as to how the head, shoulders, spine, hips, knees and ankles relate and line up with each other. A proper static and dynamic alignment of the body puts less stress on the spine and helps you have good posture. Knowing how to move, sit and stand properly can help you stay active and prevent broken bones and disability.
• Head above shoulders, not jutting forward
• Scapulae neutral and shoulders open, not rolled forward
• Middle of the rib cage
• Spine with normal curve
• Pelvis neutral, not anteriorly or posteriorly tilted
• Projection on lateral femur
• The area just in front of the middle of the knee
• Knees straight but not locked or straightened so far they bow backward
• The area just in front of the ankle
• Feet neutral, not rolled in (pronated) or out (supinated)
The abdominals enhance movement technique, improve posture and reduce the risk of back injuries. The transverse abdominal muscle is generally the deepest abdominal muscle. Its fibers run in an approximately horizontal direction across the abdomen. Tranverse abdominal primary function is acting as corset to hold our postural, with its contraction results in pulling the abdominal wall inward and compressing the abdominal contents. Transversus abdominis play a major role in protecting the spine, automatically contracting to help stabilize the healthy spine and pelvis just before movements of the limbs.
Spinal extensors: the erector spinae, semispinalis, and deep posterior spinal group.
The erector spinae is made up of three columns: the spinalis, longissimus, and iliocostalis. Deep to the erector spinae, the semispinalis is present only from the thoracic spine upward. By strengthening this muscles it help prevent you from a bad upper body posture such as slumped back.
The deep posterior spinal group—interspinales, intertransversales, rotatores, and multifidus—is parallel in function to the transversus abdominis. Primary role of this muscle is to stabilization the spine and small movements of one vertebra relative to an adjacent vertebra.
The quadratus lumborum attaches from the pelvis to the sides of the lumbar spine and the lowest rib. When one side contracts, the quadratus lumborum can produce spinal lateral flexion to the same side.
The iliopsoas primary function is hip flexion (to lift the leg high to the front).
Core Yoga requires a skilled activation of different spinal muscle groups at the same time with most of exercises that involve movement to change the body position relative to gravity.
Core activation or engagement play an important role for people who practice yoga, fitness, dance and also for rehabilitation. Core stability is an ability to keep the pelvis and spine in the right position while moving the limbs or the whole body through an undesired distortions or compensations. Someone who arches the lower back or moves the pelvis excessively is often describe to have a weak core or poor core stability.
Core Yoga work on emphasised by activating or squeezing the buttocks together, this will prevent us from losing tone in these muscles with aging. As we age, we often give up on activities that effectively challenge the gluteus maximus. Core Yoga techniques involve a continuous contraction of the gluteus muscles together with the use of other core muscles.
ANTERIOR PELVIC TILT
Anterior pelvic tilt is generally thought to be the result of a muscular imbalance. It will cause tightness or limited flexibility in the hip flexor muscles that cross the front of the pelvis and tight lower back muscles. Anterior pelvic tilt will leads to lower back pain, hip pain (because of the rotated femurs), knee pain (because of the locked knee position) and flat feet. Anterior tilt causes legs to rotate inward.
Posterior pelvic tilt is far less frequently than standard pelvic angle, it will affects alignment of the skeleton as well. The pelvis is turned under, flat lower back, without the lumbar curve, creating pressure transmit downward through the lumbar spine, cause a pinching pain feeling at the top and bottom of the lumbar spine. Also cause the disorientation of the hip sockets of the femoral heads. Often the lead head and neck of the femurs to swing horizontally backward, resulting in an external rotation of the leg. Posterior tilt rotates legs outward.
Posterior pelvic tilt eventually hurts the low back and cause poor core stabilisation. It throw the head and neck forward, poor alignment. Posterior pelvic tilt with a sideways strain occurs at the low back may cause a scoliotic “C” or “S” curve develops in the spine to keep the eyes level.
In addition to lifestyle issues, diseases such as scoliosis can cause spinal alignment problems and poor posture. Scoliosis is a condition in which the spine develops an S-shaped or C-shaped curve. Degenerative arthritis of the spine can cause the vertebrae to compress together painfully. The resulting pain and stiffness may force you to assume a stooped or bent posture.
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