This specialised 30 min yoga class is specifically for hip trochanteric bursitis. That’s an inflammed bursa in the outer hip region. It’s also suitable for gluteus medius tendinosis or tendinopathy, as these 2 injuries usually present together. This sequence specifically avoids positions and poses that stress the bursa and the tendon and importantly it focuses on poses that work to strengthen & heal the tendon and the bursa.
I also created a PDF program based on this sequence to further support your hip healing journey.
You can download it for FREE here:
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There are 2 things you want to avoid when working with a bursitis and tendinosis and they are passive stretch & compression. In this class we’re avoiding laying down on the affected side to avoid compression.
If you do end up laying on your affected side for any poses, then I recommend laying on a blanket or cushion to reduce the compression.
The block in between the legs in the side lying exercises (clam and side leg raise) here is minimising the stretch on the top glute med tendon, which is also important to help improve healing in the bursa and tendon.
Although the figure 4 stretch at the end is a 'hip opening' stretch, in this position the hip is abducted, not adducted and so doesn't stretch the gluteus medius tendon and compress the bursa. It's a safe hip opening pose for trochanteric bursitis.
Learn more about hip bursitis in yoga and how to to manage this common source of outer hip pain:
• HOW TO MANAGE OUTER HI...
See my full blog article with answers to further questions like:
HOW CAN I HELP MY TENDINOSIS HEAL? And HOW LONG WILL IT TAKE?
HOW TO STRENGTHEN YOUR TENDON THE 'RIGHT WAY'.
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I'd love to know how this class felt in your body. Leave me a comment and let me known if you have any questions!
Namaste X
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See all of my classes and offerings at cathyaganoff.com.au
Yoga is one of the best ways to build functional strength in the body :)
4 окт 2024