It’s OK to be “Kneedy”.

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga

Let’s be honest, would competing be half as fun without the cheering crowds? Probably not.

A strong support group is enormously beneficial to your success as an athlete, is it any wonder that your unstable knees require a similar level of assistance?

The muscles tasked with moving your knees don’t do a very good job of stabilizing them and poor range of motion in the hips can lead to added strain. Your body will try to compensate for your hip’s inability to function properly leaving your knees to bear the brunt of the work. Ouch!

PROBLEM: Your thighbone can’t move freely in your hip joint placing excess strain on your knee and forcing the joint to move in ways it shouldn’t.

SOLUTION: Focus on initiating movement from your hips, where you have more strength and stability to draw upon.

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga
There is no quick fix for maintaining a healthy range of motion. It takes time to unlock your hips and regular maintenance is the only way to regain the functional movement that will ultimately prevent knee injuries. Exercises found in the Mitigate Booty Lock Reset Routine are the key to improving range of motion, stability, and injury prevention.

#HitReset to give your knees they support they deserve!

This story is an excerpt from Erin Taylor’s exciting new book HIT RESET: Revolutionary Yoga for Athletes!

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyogaJoin the HIT RESET revolution and yoga coach Erin Taylor will help you find a no-nonsense approach that will make you a stronger, more resilient athlete. HIT RESET is available in bookstores and from these online retailers.

Pump Up Your Injury Prevention

Static stretching just won’t cut it when it comes to cranky calves.
The good news is that there’s one simple maneuver that will ease calf pain and can help prevent lower leg injuries from shin splints to plantar fasciitis.
The calf pump comes in many forms and is a great way to counteract that pesky dense musculature.  This quick fix from Hit Reset will increase circulation, tone, and pliability from your calves down to your feet. Take a look!
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Rock Out 

  1. Come down to all fours.
  2. Straighten your right leg long behind you, without locking the knee, toes tucked under on the floor.
  3. Rock your weight forward and back keeping both sides of your waist even for 10 reps.
  4. Come to stillness and press back strongly through your right heel.
  5. Bend your right knee slightly and then straighten the leg without locking the knee.
  6. Continue to bend and stretch for 10 reps before switching sides.

Hit Reset: Revolutionary Yoga for Athletes

Erin Taylor
Paperpack with full-color interior and photographs throughout.
7.5″ x 9.8125″, 208 pp., $21.95, 9781937715427

Free in October! The jasyoga Hit Reset Video Collection

Follow along with jasyoga found Erin Taylor as she demonstrates video versions of the self-tests inside her book HIT RESET! Once you’ve completed each self-test, you’ll know which resets from the book you can use for better balance, flexibility, and power. 
hitresetjasyoga_legsupwall
“Legs Up the Wall” yoga pose can do much more for you than help you relax.  Use this routine from HIT RESET to reestablish a sense of center and practice maneuvering from there. Lying down with your feet on the wall mimics standing and gives you the opportunity to observe (without the work of standing and balancing) how your body compensates as you start moving your legs around, yielding powerful insights into your imbalances. You are engineered for balance, so it makes sense that you’re at your best when you’re in balance… Then learn more in the Rediscover Balance chapter of HIT RESET: Revolutionary Yoga for Athletes.
Where Is Your Core Weakness?

Everyone could use a stronger core. Where are you weakest? Use this self-test from HIT RESET to assess and correct your core weakness. Your core is the engine for your extremities. It is, fundamentally, your powerhouse… Then learn more in the Strengthen Your Core chapter of HIT RESET: Revolutionary Yoga for Athletes.

Check Your Foundation

Runners, run more efficiently and avoid injuries with proper knee, ankle, and foot alignment.  Use this self-test from HIT RESET to assess and correct your foundation. It all starts in your feet. They’re your foundation and they play a significant role in how your joints align, yet those poor guys get very little attention… Then learn more in the Balance Your Foundation chapter of HIT RESET: Revolutionary Yoga for Athletes.

Save Your Knees!

Use this self-test from HIT RESET to assess and correct your knee alignment. Knees are particularly susceptible to wear and tear because they’re inherently unstable… Then learn more in the Save Your Knees chapter of HIT RESET: Revolutionary Yoga for Athletes.

Hammy Time

What’s going on back there? Use this self-test from HIT RESET to assess and correct your hamstring stretching form. People don’t pay much attention to their hamstrings, other than to moan about how stiff they are. The fact is we could all use a little hammy time… Then learn more in the Unstiffen Your Hamstrings chapter of HIT RESET: Revolutionary Yoga for Athletes.

Are Your Glutes Working Hard or Hardly Working?

Use this self-test from HIT RESET to assess and correct your glute engagement. The fact is, glute max is the boss of your push-off — the action of moving your body forward — in all physical pursuits… Then learn more in the Wake Up Your Butt Chapter of HIT RESET: Revolutionary Yoga for Athletes.

Stiff Hip Check

Athletes with stiff hips often suffer from knee pain and IT Band Syndrome. Are your hips too stiff? Use this self-test from HIT RESET to assess and correct your hip mobility. Athletes often talk about needing to open up their hips. But what does that even mean? Then learn more in the Mobilize & Stabilize Your Hips chapter of HIT RESET: Revolutionary Yoga for Athletes.

Stiff Shoulders

Athletes, especially swimmers and ball sport athletes, often have stiff shoulders! Try this self-test to see if you can improve your range of motion. Use this self-test from HIT RESET to assess and correct your shoulder blade alignment. There’s a lot going on in your shoulders. Despite what you might think, each of your shoulders is made of two joints… Then learn more in the Sort Out Your Shoulders chapter of HIT RESET: Revolutionary Yoga for Athletes.

Side Body

Use this self-test from HIT RESET to assess and correct your side bend form. While not as contained or specific as areas such as your hips and hamstrings, your side body warrants just as much time and attention… Then learn more in the Unstick Your Side Body chapter of HIT RESET: Revolutionary Yoga for Athletes.

CLICK HERE to see the introduction to the jasyoga Hit Reset Video Collection.

Toe-ga

Do you pay more attention to what goes on your feet, then what’s going on with your feet? Time to flip priorities!  Maintaining foot strength can improve stability and create a strong foundation for your movement. 
When it comes to balance, start from the bottom up. This quick toe stretch from Jasyoga is an easy way to wake up your feet, ease tension, and prevent lower leg injuries. 

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga

Go Knuckle to Knuckle 

  1. Find a comfortable seat.
  2. Wedge your fingers in between the toes of the opposite foot.
  3. Try to get your finger knuckles against your toe knuckles so that your toes spread as wide as possible.
  4. Gently press your free thumb into the arch of your foot.
  5. Use your hand to circle the ball of the foot around, and move the toes around as much as you can.
  6. Continue for a minute or 2 before switching sides.

To hear more from Hit Reset author Erin Taylor, sign up for The Monthly Reset!

Hit Reset: Revolutionary Yoga for Athletes

Erin Taylor
Paperpack with full-color interior and photographs throughout.
7.5″ x 9.8125″, 208 pp., $21.95, 9781937715427

You need your knees!

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga

We race around without paying much attention to proper joint alignment, when our form falters our knees suffer. Because the knee joint relies heavily on ligaments for stability it is particularly vulnerable to compensation, wear and tear.  Aligning your stride and building a solid foundation takes work, but your knees will thank you for the effort!

PROBLEM: If your knees aren’t tracking forward over your ankles, they’re not aligned and will be less stable, increasing your risk of injury. The same is true if you’re a chronic knee-locker—the joints become unstable and that instability will only continue to increase and worsen over time.

SOLUTION: The basic lunge is one of the most fundamental movements and mastering it is key for preventing injuries. By practicing variations on this classic pose you can create optimal alignment, stabilize your joints, and increase fluidity in the muscles supporting the knee joint.

Assess your alignment with the Hit Reset SELF-TEST!

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga

Now that you understand how your knees are compensating for misalignment, focus on Reset Routines that will improve stability and prevent knee strain on and off the mat.

#HitReset and make a pledge to save your knees!

This story is an excerpt from Erin Taylor’s exciting new book HIT RESET: Revolutionary Yoga for Athletes!

How hip are you? And how are your hips?

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyoga

We know that our “hips don’t lie” and chances are your hips are screaming some truth at you right now! So what are they saying? Your hips are capable of a dynamic range of motion, but typical forward-oriented movement (walking, running, and cycling) only flex and extend your hips. When the hip muscles responsible for rotation (turning out and in) and abduction/adduction (moving out to the side and back in) are not used, they become stiff  and sleepy.

PROBLEM: The small muscles of your hips are there to provide a foundation for optimal alignment, allowing the larger muscles can do their job effectively. Weak hip muscles lead to instability making you more susceptible to knee, hip, and back pain.

SOLUTION: Incorporate lateral (side-to-side) motion to offset your typical forward-oriented activity. By waking up your hip stabilizers and strengthening the underused muscles, you will create a more stable and efficient stride.   

The Hit Reset SELF-TEST will reveal where your hips need help!

When you’ve identified the stretches that are most beneficial to you, work on strengthening your hip helpers with Reset Routines to maintain optimal range of motion and prevent back/IT band strain.
How are you going to mobilize and stabilize with #HitReset?

This story is an excerpt from Erin Taylor’s exciting new book HIT RESET: Revolutionary Yoga for Athletes!

Chill Out with a Restorative Yoga Routine for Athletes

HIT RESET: Revolutionary Yoga for Athletes by Erin Taylor jasyogaIf your AC stopped working you would reset it, right? The same logic applies to our bodies. 
Heat and humidity make for great beach days, but training in extreme weather conditions can push us to the limit physically. Avoid fatigue and overwork by incorporating a post-workout cool down into your Reset practice.
Whether temperatures are scorching, you’ve just finished a sweaty workout, or you’ve had a stressful day, take time to cool down. This restorative routine from Jasyoga will help to lower your body temperature, bring ease to common areas of tension, and re-establish balance in your body. 

Jasyoga Cool It

Crank Up Your Cool Down 

  1. Grab a chair or ottoman, or head to your sofa.
  2. Lie down on your cool floor, bend your knees, and rest your lower legs on your chair/sofa.
  3. Spread your arms wide, turning your palms to face up.
  4. Breathe in through your lips as if you were drinking from a straw… breathe out through your nose…
  5. Continue to breathe deeply and cool off for 5+ minutes.

To receive more helpful tips from Hit Reset author Erin Taylor, check out The Monthly Reset.