Shoulder Pain/ Limitations

The shoulder is the most flexible and probably the most mobile joint in the entire body. This means that stability will be a huge goal. Familiarize yourself with the bones that make up the two joints that give the shoulder its incredible movement.
Shoulder Joint Limitations: We do not share the same anatomy, and therefore there are a number of ways a shoulder can look. We have all maintained different levels of activity. People who have played sports may have deeply rooted dysfunction from repeated patterns of movement, ie. pitchers. Some people have scapulae that are raised (chicken wings) and others have very deeply set shoulders with limited range of motion. However, there are some basic requirements for a healthy shoulder joint. A healthy balance of protraction and retraction is what creates the neutral position of the shoulder girdle and joint.

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Wrist Pain/ Limitations

You may not like the sound of this, but the problem is not your wrists, it’s you. Well… maybe not you but the way you are attempting to do said exercises. When people tell me they can’t do plank because it hurts their wrists, I first ask them if they have had an injury or surgery. After they say no, and they usually say no, they’ll continue to tell me that this is also why they can’t do push-ups. Sure.

Somehow, despite what your instructor has advised you to do, you insist on asking your wrists to hold you in a plank, rather than using the giant leg muscles or stabilizing muscles of the core to maintain the position. It is just poor form, yet the truth is, depending on how long you’ve maintained poor form without engaging the appropriate muscles, you may have actually caused damage to your wrists.

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Working on Balance

Balance is not something that you’re born with. Have you ever watched a baby learn how to walk? Even just try to sit up right? There’s a reason they call them drunken babies.

These things take time, and maintaining one’s center of gravity can be a challenge for anyone and depending on so many things. Balance is something that comes from the give and take of information via the vestibular system and their messengers: Nerves. How well we move is directly related to how well our brain relays these details to our muscles. We create balance by being balanced. What does that mean? Well visualize a scale. It has to have the same weight on right as it does on the left to stand evenly, right? Same with you: If you are not activating the front body as much as you are the back of your body, this is where you begin. If you are more top heavy than you are bottom strong, than that is your starting point. In order to balance, we must engage the musculature of the hip:

the largest and strongest muscles of the body

an extremely mobile joint that fixes the spine in its upright position

guides the rest of the body into alignment

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Ankle Pain / Injury/ Limitations

Clicking is not terribly uncommon and it also NOT a sign that you are breaking, but it is something that you should work to locate and mitigate if possible.

Stretch your calf, and shin. These are the muscles that are pulling on the many moving parts that is your ankle.
YES. It is possible to have inflammation without swelling.

What would cause inflammation to build up in an ankle?

An old Injury
Scar tissue
Poor Circulation

Foam roll the entire leg but especially the sides of the underneath of the knee joint and working your way down to the ankle noting all sensitive areas.

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Knee Pain/ Limitations

Your knee is the only one you are born with. Surgery can help many, but it is not the only answer. Let’s first take a look at the knee’s location in the body: directly under the hips. Joints are stacked in an alternating mobile- immobile fashion, meaning that the hip is extremely mobile but the knee isn’t. There is a tiny bit of rotation allowed at flexion and extension, but bending are its main modes. There is synovial fluid in the knee, which is good as this lubricates all moving parts, and like all fluids of the body, synovial fluid brings all kinds of nutrients to the body.

Ligaments: These are a series of helpers that stabilize this very loaded and rather immobile joint. They do not have elasticity and will become loose overtime leaving them susceptible to tears when there are irregular patterns of movement particularly under consistent stress. PARTICULARLY FOR YOGI’S.

Beyond Ligaments, there is also a need to cushion the bones (all of the moving parts) of the knee from impact. Luckily, we have such a cushion called cartilage that mitigates impact, however we do not have an unlimited supply. Impact : long lasting result of gravity’s forces on the body in sports, running, jumping, etc.The more we use it (cartilage), the more we lose it, like the spring in old sneakers. Where does it go? The good news: There are many great exercises that allow you to work your leg muscles (even those attached to the knee) without impact!

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Lower Back Pain/Injury

Lower Back Pain/ Injury:

People with lower back issues are often talked into surgery, or have a pain management doctor that is either doing Cortisone injections or ripping nerves out as if that will cure everything. I realize that it is rather easy, with considerably good health insurance anyway, to get X-rays and/or an MRI and shortly thereafter, even trust a doctor. But, what these surgeons do not tell you is that literally thousands of people have spinal dysfunctions without an ounce of pain. The dysfunction I speak of includes things like, dislocation, herniation, compression, bulging discs, and yes the dreaded degenerative disc disease, which we all have, if not now, will surely acquire at some point in our future. I AM NOT LYING NOR AM I EXAGGERATING.

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