Torn Abductors

Hip abductors critical in walking, the gluteus medius and gluteus minimus are often torn, particularly in athletes in running sports and older and heavy women. Other abductors include the piriformis, the gemellus superior, oburator internis, gemellus inferior, quadratus femoris, and to a certain extent, the gluteus maximus. Serious tears of the gluteus medius and minimus come into play in all standing poses, but since few yoga poses adduct the thighs, few stretch these muscles directly. BENEFICIAL POSES: Salabhasana, Urdhva Dhanurasana, Mayurasana. EXPLANATION: Strengthening the gluteus maximus will take some strain off the medius and minimus, giving tears in the latter muscles a better environment in which to heal. REFERENCE: Kelley K, Slattery K, Apollo K. An electromyographic analysis of selected asana in experienced yogic practitioners. Mov Ther. 2018 Jan;22(1):152-158. doi: 10.1016/j.jbmt.2017.05.018. Epub 2017 May 31. Beazley D, Patel S, Davis B, Vinson S, Bolgla L.Trunk and hip muscle activation during yoga poses: Implications for physical therapy practice. Complement Ther Clin Pract. 2017 Nov;29:130-135. doi: 10.1016/j.ctcp.2017.09.009. Epub 2017 Sep 14.