On the Mat Tips for Tendonitis, Osteoporosis, and Ligament Tears

On the Mat Tips for Tendonitis, Osteoporosis, and Ligament Tears



There are a few conditions that can show up certainly as we get older but also in the everyday lives of individuals who do a particular job or sport where movements are repetitive. Yoga has its way of helping many conditions. Becoming more aware of your movements and body is above all the best part about Yoga. With awareness brings prevention. I believe that the following three conditions are most seen in the world of aging and texting. With all three conditions listed please use precaution by talking with your Dr. before adding anything to your physical therapy or prescribed regiments. A physical therapist may even help you with certain yoga poses good for your particular condition and with the stage that condition its in! I have recurring tendonitis and I use a regimen of Black Ghost Oil from the Yama Yoga Store in conjunction with yoga to promote healing with very good results and if need be I see my physical therapist who knows Yoga and how well it can be used to help heal. 


1. Osteoporosis


As you know, as we age our bone density decreases. The decrease in bone density for some people is such that it results in Osteoporosis where Bones have lower density or strength. Bones in this state become fragile and are more likely to break.


Yoga can help this by:

  1. Utilizing weight-bearing exercises that can increase bone density. How much depends on the person.
  2. Yoga has a profound effect on a person’s physiology as it helps to increase muscle mass.
  3. Yoga can help with balance. A person with good balance is less likely to fall.
  4. Yoga is the very best at making a person aware of their own body and its capabilities without overstressing it.


Using Yoga for Osteoporosis:

  1. Warrior Poses (I, II, III)
  2. Lunge Poses | High Lunge or Low Lunge Poses
  3. Side Angle Pose for Hips but it involves using many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen
  4. Balancing Poses | Tree Pose
  5. Be cautious of forwarding folds & twists (Be gentle in all movements!)




2. Ligament Tears


Ligament tears are common in aging. The tendency is for ligament tears to show up in places like shoulders, knees, hips, and ankles. In our later years, we can put a lot of stress on the joints and ligament tears are the result. When the ligament gives out fully is when we usually see the need for replacement.


Yoga can help this by:

  1. Strengthening the muscles around the joints ( knees are protected if hamstrings and surrounding muscles are strong)
  2. Use Yoga as a way to recover from ligament tears as it allows you to continue some movement even while injured. Movement is important in keeping the blood flowing and in keeping the area limber during the healing process.


Using Yoga for Ligament Tears:

  1. Use Yin Yoga or Restorative Yoga as you heal.
  2. Use the Yoga Lunge either High or Low to help strengthen leg muscles.
  3. Use Wall Plank for shoulder tears
  4. Use Mountain Pose for shoulder tears and to maintain good balance




3. Tendonitis


Tendonitis is inflammation of the tendon that can cause pain in the joints along with stiffness. This is typically a temporary condition but when tendons age and degrade it can become a chronic condition. Yoga supports the healing process by activating the body’s lymphatic system and by improving local circulation. Yoga is best used for healing in the subacute stage of tendonitis, as well as for preventing recurring bouts of tendonitis. 


Yoga can help this by:

  1. While allowing time to heal yoga can be used to generate new movement. Tendonitis is often caused by repetitive movements. Yoga can promote new patterns of movement that can help alleviate stiffness and help to build the muscles surrounding the tendons. This gives all that inflammation a chance to heal. Gentle stretching is the first step in rehabilitation.


Yoga for Tendonitis:

  1. Strengthening to relieve/prevent tendonitis of the shoulders, elbows and wrists | Plank and Chaturanga against the wall
  2. A beneficial stretch for tendonitis of the shoulders, elbows, and wrists | Extended Mountain Pose (sitting or standing)
  3. Never stretch to the point of pain
  4. Do not do any Yoga asana until the swelling is down. (48-72 hours after)



There are great teachers and studios out there waiting for you. If you do Yoga at home be sure to check out subscribed stations like Gaia or get a good Yoga chart to see these particular Yoga Asana's. 


Be well and Stay Well!

Sat Nam ਸਤਿ ਨਾਮੁ
Written by Soorya Kirti Kaur

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