However, as the "Yoga craze" the rising, many people reflect, they doing Yoga exercises, body with varying degrees of pain, and even injury, some people simply give up the idea of continuing the practice.
Yoga, why some people seem to be in good health is good others depending on the make a scourge? interview recently interviewed senior coach of the Yoga industry and related advisory sports medicine experts, want more objective perspective, answers many of the people.
Medical guidance/Fudan Huashan hospital sports medicine and arthroscopic surgery doctor, Professor Chen Yi Yin yoga in Shanghai light Technical Director song light(Excerpted from the popular medical law)
Survey: exercise rotator cuff tear caused by improper
Example 1
Ms. CHAN is 40 years old, a piano teacher, and want to pass a practice yoga postures shaping bodybuilding build.
In a course, her body backwards, palms and action, PERIARTHRITIS of shoulder suddenly a pain. Ms. Chan was tensions, immediately go to the advice of outpatient, doctors say just muscle strain, as long as they meet some ointment, rest for a few days to recover. She didn't seriously and continue to practice. Over time, the pain is not improved, even shoulders can lift. Ms. Chen proceeded to orthopaedics, diagnosed as "frozen shoulder." After a year and a half after treatment, although arm lift can be passive, active cases is weak. In desperation, she has friends to the sports medicine clinic. Check and found that she did not suffer from frozen shoulder, but the yoga postures, causing excessive stretching of the upper limbs, rotator cuff tear. Long lasting, RIP growing rotator cuff, 4 ~ 5 cm. Last mended by minimally invasive surgery, was able to recover.Example 2
Narrative is a yoga beginner.
Once you complete the leg reverse movements, not firm, suddenly fell to the ground, very painful. Her knees a exception, after examination, the doctor found out that she has been patellar instability of potential factors, doing leg reverse the practice, because action deformation resulting in the displacement of the patella, unable to support its own weight, the person will stand.Example 3
Ms. Lee yoga postures for three years, knee always feel uncomfortable, especially the legs crossed, the medial pain occurs.
Recently, more and more obvious symptoms devoted to sports medicine clinic. Inspection revealed that, cause pain, turned out to be torn medial meniscus. Approval of arthroscopic surgery suture, is able to recover.What is Yoga?
Reporter: people hear lots about yoga, often feel fog at flowers, prone to misunderstandings.
May I ask how to correctly understand Yoga?Song of light: the purpose of Yoga is to maintain peace of mind.
Yoga is not merely a physical exercise, it includes everything from body position, clean, breathing and meditation to everyday behavior, thoughts, and so on all levels.
In simple terms, yoga is a way of life, the core of which is through physical and spiritual aspects of exercise, control and maintain mental calm.Chen Shi yi: as long as the science of sports, and health.
Yoga originated in ancient India, color with philosophy.
From the beginning of produced till now, over time, spread to many areas.In recent years, more and more people started to practice yoga, the formation of a trend.
As for the future can continue to maintain heat, also Yoga industry can be a healthy and orderly development.If purely from the perspective of sports medicine, yoga posture, is indeed a kind of exercise, as long as these actions do not violate human normal physiological structure, able to withstand scientific examination, it is good for health.
The long history of yoga, there are some people find it difficult to understand the experience and methods, which need to be professionals further study.Yoga posture is prejudicial to health?
Reporter: postural exercises are an important part of yoga, is the most intuitive people on yoga.
A lot of work in busy women hope through posture to alleviate stress, retreat. You can also have a lot of people appear in practice raises against injury, yoga, and what do you think about this?Song light: injury cannot simply attributed to the Yoga itself.
Yoga postures and complicated, there are more than 3 million. Filtered, commonly used with more than 200. As for the beginner, to grasp the simplest 20 ~ 30 is sufficient. Each exercise, time at 1 ~ 1.5 hours, should not be too long. Posture is ease of movement, emphasizes inner peace. The duration of each action and 3 ~ 5 times around the same time breathing. If the Starter is unable to accept a position, can be changed in time.Postural exercises cause injury causes are manifold, and athletic environment, exercise, mental state, and so has a relationship, not simply attributed to the Yoga itself, otherwise this traditional health preservation method will not last long.
Chen Shi yi: any sports can cause injury.
As the nation continues to deepen, people should be aware that participating in sport, it may cause injury. On the select yoga posture, naturally also encounter this problem.First of all, special requirements may result in damage in action.
In the clinic, we will encounter some patients often have legs crossed "Lotus-" action, over time, meniscus squished, and wear. At the same time, due to the lower lateral try to contact the ground, forming a reversal of the femoral head, can cause damage to soft tissue stretch around the hip. If the femoral head and acetabular interface repeated collision, also evoked the "hip impingement syndrome", cause painPain.Secondly, the yoga posture exercise is easy to damage the site mostly knee, shoulder, hip, and other joints.
Yoga postures primarily exercise flexibility, joint flexibility and stability in part contradictory. Some actions will "pull", joint stability with lower, bring on the injuries risk.Human physiological structure of weak links varies, as known in ancient Greece myth hero Achilles, although the blooded of Hercules, Achilles heel is weak.
Because there are individual differences, on the same part of the body posture, practitioners possible injury, some practitioners are safe.How to avoid Yoga injuries?
Reporter: since the yoga posture and other campaigns in the same way as may cause injury.
In response, general practitioners should take precautions to safeguard your health?Song of light:
1. Select a soft body positions of yoga.
2. "
Warm-up "activities is indispensable. Many people do no posture for preparatory activities, it is often said that "warm up", may lead to actions is not the norm.3. the temperature to be appropriate.
Postural exercises, to maintain the proper temperature, not too low, otherwise it will cause the body rigid, motion and deformation.Chen Shih-Yi:
1. Select a qualification and reputation of a good Yoga training institutions.
Some quick success in training institutions or trainer, itself does not meet the appropriate qualifications to conduct proper guidance practitioners, and you cannot discover practitioners.2. compliance with law, to practice to be gradual.
Some people tend to cling to "express" mentality that action harder and longer the more effective. As everyone knows, this is a violation of the movement, easily lead to injury.3. Select the campaign with its own criteria.
Each individual physical condition and demand, training content and methods should also be adjusted accordingly. If you do not consider their own situation, there is injury risk. In particular, osteoporosis, and joint diseases, cardiovascular diseases, cancer, to think again. These patients if you want to practice yoga, through specialist assessment.4. do a good warm-up activities.
Before participating in any sport, should be fully ready warm-up activities. You can select in accordance with the personal hobby running, jumping, push ups, active limb joints, stretch and massage muscles, so that the body slightly sweating.5. muscle soreness should cease the practice.
Muscle soreness is to some extent a protection mechanism against Yoga practitioners, if there is pain feel stuck, not far from possible damage.Reporter: sports injuries cause more complex, once in a yoga posture, muscle, limbs and other problems, how to deal with in the first time?
Chen Shih-Yi:
1. muscle stretch injury if warm-up activities fully, muscle strain injury is less likely.
Once the injury time with ice cold compress, prevent wound congestion. The old idea that muscle strain injury need to recover slowly, without special treatment. With the advancement of sports medicine, awareness of the muscle strain, the possible scarring in injury Department, muscle shortening. Once again, the scar will affect the whole muscle contraction, leading to secondary injury. Therefore, even if just muscle strain, guided by the physician.2. the limb and joint injuries mainly ligaments, cartilage, bone labrum of injury.
If unexpected, to go to the hospital in a timely manner, such as CT and MRI can determine checked. As a result of these injuries, lack of blood supply parts are generally unable to self-limiting. Do you want to repair of minimally invasive surgery, and at least rest 2-3 months.Yoga breathing control meets science?
Reporter: Yoga attention to breathing control.
Some beginners in practice, feel dizzy, Yoga breathing rule meets the scientific doubt. You on this?Song light: respiratory control is an important part of yoga.
People's emotions and consciousness and breathe a certain relationship, when breathing can be good control, the consciousness is more clear, more stable attitude. Such as a go-between, waits with bated breath for a moment you can concentrate on doing. Therefore, breathing and not simply to "fill oxygen", but rather a conscious adjustments, adjusting the tempo in order to achieve the objective of peace of mind.Yoga breathing has many rules, the beginner should take its course, not required.
As for some people, the practice may after dizziness and incorrect breathing methods.Chen Shi yi: respiratory gas exchange to achieve and maintain adequate exercise the necessary oxygen.
For example, in the running process, the timely adjustment of respiratory rhythm is necessary, to maintain a good state of motion.Proper breathing control on yoga practitioners is useful.
But too long, rapid breathing, may cause respiratory alkalosis, causing dizziness or syncope. A recent report, a swimmer at the end of the game after the collapse, is caused by the hyperventilation. So, no matter how Yoga practitioners take the respiratory ways, should not be contrary to the normal physiological function, nor too fast.Yoga is not a replacement for weight loss plan
Reporter: many people want to rely on the yoga posture exercises to lose weight.
So, it's like a certain posture in advocacy advertising, is to lose weight "short cut"?Chen Shi yi: "Yoga postures can quick weight loss", attracted many young women.
But in General, there is no "short cut" to lose weight.Cause obesity due to genetic factors, metabolism problems, bad habits, etc.
If you exclude a priori and pathological factors, bad habits are the result of the "culprit" obesity. The correct weight loss method, should be guided by the doctors, from the exercise, diet, changes in daily living skills, SystemFix weight loss program, and for a long time.Yoga posture, weight loss exercise mode can be one of a kind, but cannot replace all the weight loss program.
Reporter: many people trying to "high-temperature Yoga for weight loss".
40¡æ around exercise various postures, try to eat a vegetarian meal, drink water. In this way what is the impact on the human body?Chen Shi yi: If a long time in high temperature environment, can lead to dehydration, a serious imbalance in the body also can cause heat shock.
From a medical perspective, does not advocate one exercise, especially in patients with hypertension, coronary heart disease, and prudent.
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