Introduction
Sports specific yoga poses and stretches have been incorporated by athletes in their regular workout routine so that the muscle balance can be counteracted that occur during practice or play. In athletes, injury can be prevented by combining dynamic and static stretches that are practiced in yoga. It also improves the physical balance. Yoga has benefits In athletes such as physical recovery, oxygen flow is increased and improves the brain function. There is physical recovery by stretching which in turn reduces the inflammation of muscles. Yoga is practiced barefoot and it strengthens all the muscles and the ankle is also protected from injuries such as strains and sprains.
How Does Yoga Prevent Injury and Strengthen Movement Patterns?
Yoga prevents injury by improving flexibility, addressing muscle balance, movement patterns are strengthened, increases oxygen flow which aids in recovery. It strengthens the muscles and joints so that injury can be handled if one does occur. It helps to prevent mental fatigue as it is one of the factors that increases injury risk. Yoga improves alignment, normal range of motion and muscle fiber recruitment. This will help to strengthen the kinetic chain of movement helping in boosting the performance in athletic sports.
How Does Yoga Help in Muscle Recovery and Strengthen Underused Muscles?
In yoga, deep breathing helps to bring much needed oxygen to muscles, helping them create energy to burn. The recovery of muscle clears the muscles of waste products and lactic acid so that the fibers can fire again. Proper stretching of muscles helps to relieve muscle pain and restore the function. Yoga helps in the maximum amount of stretches. Yoga teaches poses that focus on all areas of the body. It includes small muscles like the wrist that take most of the weight and do most work.
What Are The Yoga Poses That Can Be Practiced By Athletes To Prevent Injuries?
- Dynamic Stretching: This stretching is essential prior to work out to engage in a physically demanding activity in order to warm up to increase the body temperature and also allow the muscles and tendons to stretch more easily which will help in preventing strains. Warm up also activates the spine and the core which work together to stabilize the rest of the body. Yoga poses to warm up are cat cow pose, forearm plank, bridge pose and Sun salutations.
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Marjaryasana (Cat/Cow Pose): This pose improves the flexibility of the neck, shoulder and spine. In this pose, kneel on palms and knees and palm should be placed shoulder-width apart and placed below the knees. Knees should be placed apart below the hips. Head should be raised and spine should be arched towards the floor gently and inhale while doing it. Then while exhaling, bring the chin towards the chest and spine should be arched upwards. This exercise can be done five to ten times in a day.
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Bridge Pose: This pose is necessary to strengthen the hamstrings, stretch the hip flexors and engage the hip extensors in the glutes. These muscles need to be strengthened as they are linked to the knee joint. While doing this posture, knees and feet should be in line with hips and also necessary to press into the four corners of the feet and use all leg muscles.
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Plank pose: This pose involves getting into a push-up position but not lowering it. It helps in upper body strength and developing core stability. Transverse abdominis are strengthened which stabilizes the lower back and also promotes proper alignment.
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Surya Namaskar ( Sun Salutation Pose): This pose warms, tones and stretches the major muscles and also trims the waist. This is the perfect dynamic warm-up for the entire body. It focuses on breath control which is coordinated with movement which will help in greater stamina during workout.
Static Stretching: Many athletes tend to skip cool down post workout in order to save time. But is it essential to return the heart rate to baseline and also stretch the muscles. Few static stretches should be performed after the post workout period. When muscles are held in extension, they help to reduce the force production which will impair the performance. In order to prevent injury in athletes, it is essential to spend ten minutes cooling down along with yoga poses and also additional stretches are essential that target the primary muscles. Every pose should be held for at least thirty seconds so that muscles get enough time to release and elongate. These post workout yoga poses help to repair the muscle tissues and prevent soreness. Post workout yoga poses for static stretching are standing forward bend, reclined half pigeon and dancer pose.
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Standing Forward Bend: This pose stretches and relaxes the aching calf muscles. In this pose, stand erect and inhale deeply and while exhaling, gradually bend forward. Continue bending till the head touches the toes and knees should not be bent. Hold this position for ten to thirty seconds. Return to the resting position and repeat the exercise. This pose helps in ridding the body of toxins as this posture is pivotal in bringing fresh blood flow to the head and neck. It also helps to sleep better as it calms the stomach and lowers the overall stress level.
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Reclined Half Pigeon: In this pose, lie on the back and fold the front leg in half pigeon pose which will allow the muscles in the back to relax. Breath should be focused to send to the hips and lower back and muscles in the face and neck should be kept soft.
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Dancer Pose: After intense physical activity, this yoga pose is great. To practice this pose, stand on one leg and the other leg should be bent with the foot in the hand in order to stretch the quadriceps. This pose will benefit the shoulder, chest and back opener. This pose can also be practiced with additional support from the wall.
Conclusion
Yoga poses will help the athletes in performing physical activities in a safe and effective way and injury prevention can be benefited if yoga practice is incorporated throughout the week. Yoga addresses both physical as well as non-physical injuries and therefore it focuses both on mind and body.
