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MOVEMENT LOGIC

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Episode 25: Got Yoga Butt? Now What?

1 Comment

Welcome to Episode 25 of the Movement Logic podcast! In this solo episode, Laurel shares her history with yoga butt, or, proximal hamstring tendinopathy (high hamstring pain.) This episode is packed with tendon and muscle physiology. It also busts the big myth that yoga butt (and any yoga-related injury) is because we’re all woefully “overstretched”. At the end, Laurel shares a 3-step approach to nipping yoga butt in the yoga bud using strength training knowledge and tools.

Additionally Laurel examines: 

  • What yoga butt is (hint: a pain in the butt right at the sit bone more technically referred to as proximal hamstring tendinopathy).
  • What a tendinopathy is.
  • Short and sweet hamstring anatomy.
  • Why yoga students might be more likely to experience PHT.
  • That a typical vinyasa or Iyengar-inspired asana class involves a whole bunch of passive forward bends/hamstring stretching and why that makes managing and overcoming yoga butt tough for students in those classes.
  • How Laurel nipped her yoga butt in the bud.
  • The contradictory advice yoga teachers (including Laurel!) gave about what to do about yoga butt.
  • How proximal hamstring tendon compression (rather than tension) plays a role in causing or exacerbating PHT.
  • How strength training can help students overcome and avoid yoga butt.
  • Why the narrative that we’re overstretched is illogical and a distraction away from the solution.
  • What motor units are, what muscle recruitment is, and how understanding this aspect of muscle physiology can explain why yoga asana won’t make your tendons stronger but strength training will.
  • A 3-step process to overcoming yoga butt as well as encouragement to see a clinician if what you try doesn’t seem to help.

 

Reference links:

Get the Hip & SI Joint tutorial before the cart closes this Sunday 11/27/22: https://movementlogictutorials.com/movement-logic/hips-tutorial/

If you want to stretch your hamstrings please continue to do so

Ebonie Rio – Isometric exercise in tendinopathy

Putting “Heavy” into Heavy Slow Resistance

Do we need to think about connective tissues when strength training?

 

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Filed Under: Strength Training, Teaching Movement

Reader Interactions

Comments

  1. Shelley Saltzman says

    December 8, 2022 at 2:59 pm

    Thank you for your common sense approach on this subject. I found it so refreshing. I have had Yoga Butt a few times. After doing a 5 day horse back ride it went away. I tried to figure out why and decided it was the extension of my achilles and calves primarily taking the stress of the hamstring (my conclusion) recently it has returned from my yoga practice so my natural inclination is to work and strengthen glutes thru compression which helps and to back off the forward bending for now. Also I will practice those bridge variations
    I have been practicing and teaching for over 50 years. I have had 2 hip replacements and faced the backlash from those who said it’s Yoga’s fault. I don’t buy any of it. Too many people throw the baby out with the bathwater.
    I wrote an article called “arrogance of a generation” expressing my thoughts on this.

    Reply

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Especially when overwhelmingly the people practicing yoga are women and osteopeorosis affects 1 in 5 women over 50?

Ahimsa ring a bell? 

Heavy strength training builds bone. The best tool for that is barbells. If you’ve been curious about barbells, then @sarahcourtdpt and I have a FREE equipment guide for you via the link in our bio. 👀
🤔Who’s gonna get stronger faster? 😩The o 🤔Who’s gonna get stronger faster?
 
😩The one who can squat as much as their arms can lift?
 
😀Or the one who can carry the weight dispersed along their upper back and by doing so, harness the strength of their legs?
 
If you’re ready to make the switch to barbells but need help, we’ve got you. 

✅✅✅The @movementlogictutorials team has made you a Barbell Equipment Guide, with clear and easy suggestions for what to get when, as well as a variety of economic and space sensitive options. 
 
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💥In this fourth BONUS episode about cueing, Sar 💥In this fourth BONUS episode about cueing, Sarah sits down with Trina Altman to discuss the role creativity can and should play in our cues.

You will learn:

✅What are the essential components of creativity
✅How teaching is an inherently creative occupation 
✅Using constraints to develop creativity in movement
✅The freedom of giving yourself permission to use what’s available in novel ways
✅Why simple cueing trumps flowery cueing for students 
✅How your other movement methodologies can refresh your language choices
✅Why the best solution is the simplest solution most of the time
✅Why showing up as yourself is the most creative act you can do as a teacher
✅The value in teaching the same sequence multiple times to the same group
✅How studying a different modality can refresh your creativity in your teaching and cueing

🔗 in bio to give it a listen!
🤔Why do we do 3 sets of 10? Is it: a) optimal 🤔Why do we do 3 sets of 10? Is it:

a) optimal loading for all your body’s needs
b) the most fun amount to do of anything
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d) none of the above
 
✅If you answered D, congratulations! Now go listen to the @movementlogictutorials podcast and find out the real reason (yes, there actually is one – but it might not be what you think!)

You’ll learn:

💥Where did the 3 x 10 protocol come from
💥How 3 x 10 has changed over time, in a significant departure from what it originally contained: progressive overload
💥How long held beliefs around effort level and pain created a rehab emphasis on volume over effort
💥Where RPE came from
💥The RPE - RIR relationship
💥Pros and Cons of using RPE - RIR versus 1RM in your strength training
 
And more!
 
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🎡Definitely Go Chasing Plated Windmills… Tr 🎡Definitely Go Chasing Plated Windmills…
 
Try this fun version using your barbell plates. @sarahcourtdpt can usually do this with a 25lb DB or KB no problem, but as soon as the weight was dispersed over the breadth of the plate, sh!t got real!
 
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It’s true that full range of motion strength tra It’s true that full range of motion strength training IS mobility training but sometimes it helps to get in there and so some more targeted (purely) mobility-based work.

My top 4 tips for banded ankle flossing are:

Do this *right before* loading your ankles in squat and lunge patterns so that you can build strength into your newfound range of motion. This will shift this temporary change to your nervous system (from the massage of the band) to a more long term one that you build through sufficient and progressive loading. Send your ankles the message that “this is what we do now.”

Use a jump stretch band (rather than a theraband) for more substantial tension and input.

Floss for around a minute (or until you top making a change.)

After doing one side, check sides to feel the difference. You will likely feel a big difference but it’s fleeting so load your ankles to make it stick!

Get flossing!
Laurel’s bone density rap got us 😂😂😂 Laurel’s bone density rap got us 😂😂😂
 
In this week’s @movementlogictutorials episode about bone density, Sarah and Laurel talk all about what kinds of exercise are indicated by research to improve bone density, and almost more importantly: what isn’t (including yoga).

We also discuss:

✅What is bone density and how do we measure it
✅Why women are at more risk for fracture than men, especially following menopause
✅How to interpret DEXA scan results and its relationship to fracture risk
✅What lifestyle and medical factors can contribute to bone density loss (osteopenia and osteoporosis)
✅Why so many people believe that yoga can improve or reverse osteoporosis
✅How an often-repeated yet very flawed study convinced a lot of people that claim about yoga
✅How the media coverage of this study contributed to the problem
✅How heavy weight training and impact training are proven to improve bone density
✅What other exercises may or may not possess the necessary qualities to improve bone density
 
🔗👂Link in bio to give it a listen!
✋🛑😱Isn’t it DANGEROUS to lift with a hip ✋🛑😱Isn’t it DANGEROUS to lift with a hip replacement?!?!?!

Short answer: no. 
 
🦿My )@sarahcourtdpt) hip replacement was in 2012, and since then, I have habitually strengthened it in all the ways, including isometric holds (yoga), resistance (Pilates), and straight up weights (kettlebells, dumbbells, and finally now, barbells). 
 
➡️Real talk: long term, it’s going to be a bigger problem if you don’t expose your joint replacement (progressively, at the right time, etc) to external loads. You’ll be looking down the barrel at bone density and muscle mass loss that will not serve your brand new hip well.
 
✅If you’re in the LA area and want to learn the ABCs of weight training with me, I’m offering a Strength Club series in May on Tuesdays at 6pm at @alignptla. 
 
✅Comment or message me if you’re interested and I’ll get you all the deets!
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