I'd like to EXTEND an invite, to stop your hyperEXTENsion!

My previous blog post mentioned a mild elbow injury that I was experiencing after practicing yoga and attempting to lift weights.  Safe to say, I now feel 100%!  My body naturally healed itself over time as I was extremely aware of my injury and took precaution.  Since this occurrence, I have elbow fever and constantly look at elbows in my yoga classes or at anyone in general.  What I’ve noticed is that there are countless amounts of people who hyperextend in the elbow.  I never realized how common it was until my new obsession went full force. 

What I’ve found is that most people ARE aware that they hyperextend, but do not realize how often it happens or the injurious affects it has on their bodies.     

  • Hyperextension is common in the elbows, knees, and hips.  In regards to the elbow, hyperextension occurs when it is bent beyond comfortable range of motion.  This overstretching damages bones and ligaments which can cause serious injury.  

These injuries occur mostly during strenuous activity.  For example, when practicing yoga.  The common yoga postures that overstretch the arm for those who hyperextend are:

  • Downward Facing Dog
  • Plank Pose
  • Side Plank
  • Warrior 1 and 2
  • Wheel Pose
  • Postures involving interlaced fingers with hands behind the back.  
  • Handstand
Notice how this woman’s bottom elbow is hyperextended.

Notice how this woman’s bottom elbow is hyperextended.

The elbow is bent back in the wrong direction in these postures.  With the weight of the body adding extra pressure to the elbow, this can cause major injury and permanent damage.  

What to do?  Try these tips which have helped me with my elbow issues! 

·         Be aware of your body in space

·         Micro bend your elbows in weight bearing postures or exercises

·         Don’t lock out your arms

·         Drop to knees in Plank Pose or Side Plank

·         Drop to forearm in Downward Facing Dog, Side Plank, Plank Pose

If you are one to hyperextend or have elbow injury, taking precaution is an important step in keeping your body healthy.  Whether you are working out or maneuvering through daily activity, keep in mind a few of these easy tips.  It helped me out so I'm sure it can help you!  Namaste!