Trigger points, or muscle knots, can cause pain, tenderness and limited muscle mobility. Some of main culprits for trigger points include: poor posture, overexertion, a sustained injury or birth trauma. Massage, acupressure, application of heat or ice, or nonsteroidal anti-inflammatory drugs are common treatments. Yoga, which stretches the muscles, is another treatment that alleviates the tenderness. Yin yoga, in which poses are held for longer periods of time, concentrates on specific muscle groups and stretches connective tissue. Each of the poses are held for three to five minutes to target trigger points and relieve tension.
Things You'll Need
- Loose clothing
- Yoga mat or towel
Yin Yoga Postures
Wear loose clothing when practicing yoga. Place a yoga mat or towel on the floor for comfort. Remove your shoes as they can be restrictive.
Stretch the hip flexors, sacral-lumbar arch and quadriceps with the Saddle pose. Sit down on your heels with the tops of your feet flat against the ground. Lean back with your hands placed firmly behind you until your lower back creates an arch. Come down onto your elbows for an advanced pose. Hold the pose.
Relieve tension in the shoulders, upper back and middle back with the Melting Heart pose. Kneel on the floor. Position yourself on your knees with your hands placed firmly under your shoulders. Keep your feet flat against the ground. Walk your hands forward and drop your chest to the ground. Your arms should be outstretched in front of you with your hands shoulder-width apart. Align your knees to your hips. Hold the pose.
Stretch the lower spine, hamstrings and quadriceps with the Dangling pose. Stand up with your spine straight. Position your feet hip-width apart. Bend your knees slightly with your feet planted firmly on the ground. Fold forward and grab each elbow with the opposite hand. Allow your head to hang freely. Hold the pose.
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