Posture and Balance in Athletes

Do you consider yourself to be an athlete?  Well, even if you’re a “wanna be” athlete, you’ll want to know how to best keep your body ripe for action! Yes, athletes in great shape can experience hip and back pain. Sitting for periods of time in between your action filled sports can create tight hip flexors. As I write this, we're sitting on IH 37 in very slow traffic, trying to commute from my brother’s ranch in Southwest Texas to Lake Travis. Our backs are saying "Woah is me!" Luckily, in 5 hours we will be home again and ready for a light walk to get everything moving and grooving again. But what really happens with all this sitting? Even short periods of sitting in front of the t.v. (aka watching football or binge watching reality shows--not my favorite things to do). 

Does your pelvis look like a tea kettle pouring water down the front of your legs?  

If your pelvis dips forward, it can place additional strain on the low back. It's a simple equation of balancing out which muscles are overused and which muscles are underused. In yoga and pilates, you can balance out this ratio. Do you ever find yourself feeling limited in your hip mobility? Have you ever risen from the couch or the car seat and felt a twinge in the hips? Runners as well as football players may feel a strong pull in the hips or groin area.  

So, let's take charge and make the body happy again.

Wait, how about low back pain? Did you know that your pelvis supports your entire body? It's the shock absorber in between the upper and lower body. Athletes who lift weights or perform repetitive twisting motions may find tightness and nerve compression that makes running sports uncomfortable and "heavy" feeling.  Do you know why?

Your body is so dang smart that it will do anything you ask it to do.  Hopefully, you know how to properly guide your body to move the right way.  Let me explain this as succinctly as possible.  You have muscles that provide balance and posture and you have muscles that move your limbs.  Both are crucial for a happy healthy active lifestyle.

So, where to start? 

Start by having someone assess your four natural spinal curves.  Are they in alignment?  Spotting any posture irregularities is your first clue of what to fix.  This is where your Yoga Therapist or other wellness expert can assist. 

Read on for more specific information or, sign up with me and I'll help you rebalance your body in time to celebrate the new year!

Check out Yoga by Dayna

Tight Muscles That Contribute to Pain

Tight Lower Back Muscles and Low Back Pain

The erector spinae and quadratus lumborum muscles support the spine but can become tight due to poor posture or overuse.

• Tightness here reduces spinal mobility and increases compression on vertebrae.

• This can cause stiffness, pain, and reduced shock absorption during athletic activities.

• Common in athletes who lift weights or perform repetitive twisting motions.

Tight Calf Muscles and Achilles Pain

The gastrocnemius and soleus muscles make up the calf and attach to the Achilles tendon. When these muscles are tight, they pull excessively on the tendon, leading to pain or tendinopathy.

• Tight calves reduce ankle dorsiflexion (the ability to flex the foot upward).

• Limited ankle mobility forces other muscles and joints to compensate, increasing injury risk.

THIS WEEK'S SCHEDULE AT YOGA BY DAYNA

Monday, Dec. 29th	Wednesday, Dec. 31st
9:15 am Judy & Andy (V) 10:30 am Christine (V) 12 pm Delicious Deep Stretch 2 pm Angela & Jim (D)	9:00 Carol & Chris (D) 10:30 am Jenny (D) 12:15 pm Judy & Andy (V) 2 pm OPEN!
Tuesday, Dec. 30th	Thursday, Jan 1st
9:00 am Christina (S) 10:15 am Mat Pilates 11:30 am Michael (V) 2 pm JohnFrank & Kim (S)	10:30 am OPEN! Friday, Jan 2, 2026 10:30 am Judy & Andy (V) 12 pm OPEN! VIRTUAL ONLY

HAPPY NEW YEAR FROM SAN DIEGO, TX!