clevelandclinic Verified Way to go, Hannah! ๐๐ 3-year old Hannah, born with cerebral palsy, has fun while learning to walk with our pediatric physical therapists at #ClevelandClinicChildrens!
We couldn’t think of a better way to celebrate National Physical Therapy Month than a walk around campus. Our therapists use play to work with children and their families on developmental skills, strength, flexibility, mobility and more!
This transitional and restorative yoga pose provides a full-body stretch
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
From beginnerโs yoga to more advanced practices, downward dog is one of the most popular posesโฆwith a few common misconceptions.
Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended โ which increases your risk of injury.
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
What is downward dog?
Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. Itโs often used as a transition between movements, like sun salutations. Itโs also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.
You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.
How to properly do downward facing dog
Facing dog pose wonโt usually be your first movement when doing yoga. Before trying it, itโs best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.
Once youโre warmed up and ready to go, follow these steps:
Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
Spreading your fingers wide, press down into your hands and tuck your toes (almost like youโre using them to grip the floor beneath you).
As you exhale, bring your hips up and back, as if thereโs a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to โpushโ the ground away from you and keep your arms active.
Keep your legs straight and, if itโs comfortable for you to do so, try to drop your heels down to the floor.
Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
When youโre done, exhale and move into your next pose or slowly lower yourself to the floor to enterย childโs pose.
โDownward facing dog isnโt about keeping your heels on the ground or holding it for long periods of time,โ clarifies Lorring. โItโs really about making sure youโre going to a place thatโs comfortable for you, so you can adjust your body as often as you need in this pose.โ
Facing dog pose variations
If you have a hard time getting down on your hands and knees, try this wall variation:
Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.
For a more challenging stretch that deeply engages your hips and hamstrings:
While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.
Downward dog benefits
Downward facing dog provides a full body stretch, while also strengthening and working your:
Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when youโre in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:
โFacing dog pose tries to improve flexibility but also builds the strength to control that flexibility,โ says Lorring. โIf youโre feeling excessive stress to a certain part of your body, then youโre probably holding the pose for too long or youโre trying to go into a range that youโre not ready for. We can help you get there.โ
If youโre planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.
โThe core muscles provide stability for the entire body as it moves,โ says Smith. โThese muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.โ
Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.
Getting started with your core
To get your core muscles in shape, you need to exercise.
โOur bodies were made to move, so any physical activity is really important,โ says Smith.
She recommends these specific core-strengthening exercises below.
The first one engages the deep muscles in the abdomen, called the transverse abdominis. โThese muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,โ says Smith.
โThe more you work on these muscles, the more it will become second nature to hold these muscles tight when youโre lifting grocery bags, doing yard work or any other kind of physical activity,โ says Smith. This will help support your body.
Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.
Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. โItโs better to take your time, maybe do fewer reps, but with better quality,โ she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.
Move on from the core
Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.
Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.
With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. โYou donโt have to be in pain to make gains,โ she says.
Beginner exercises for core strength
For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.
Abdominal bracing
Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.
Bridge
Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.
Clamshell
Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Donโt let your pelvis roll back during the lifting movement. Hold for 5 seconds.
#MondayMotivation: Albert Einstein said… โLife is like riding a bicycle. To keep your balance, you must keep moving.โ Sign up for our #LoveActivity resources to get the nation moving: http://bit.ly/2WrzXD9
One of my favourite things is to do some exercises with patients. Basic stuff for knee or shoulder pain but it is so rewarding to have something to offer other than tablets. Someday there will be a gym in my practice with physical therapists and I will be prescribing exercise.
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“A strong core is essential to yoga. These are some supplemental yoga poses to add to your routine. Having a strong core will also support your posture. โ
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