press heels to the floor

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last update: 30.12.2018
Trivia name: Lying on roll
Level: A

Classification

Classical: posture in a lying position
Physiological: Strengthening the hip extensors, both the gluteus maximus and the hamstrings, as well as the autochthonous back muscles

Contraindication

In principle, all lumbar spine disorders that worsen under flexion, such as disc hernias, are just as little a contraindication as those that worsen under extension, such as spinal canal stenosis, facet syndrome and spondylolisthesis, as the posture should be performed in such a way that the lumbar spine remains in its physiological lordosis. In individual cases, however, the last group of disorders in particular can lead to discomfort or an increase in symptoms if it is not possible to perform the movement in the posture purely as hip extension. The pull of the iliopsoas, especially if it is shortened, can also lead to discomfort or an increase in discomfort.

Preparation

Follow-up

Diagnostics

Instruction

Lie in savasana.
Slowly press your heels harder and harder onto the floor. The shoulders are firmly on the floor, the head is not pressed to the floor. Depending on the strength of the autochthonous back muscles and the hip extensors and the flexibility of the hip flexors, the pelvis can be lifted.

Details

This exercise is primarily used to strengthen or regulate hypertonicity in specific parts of the autochthonous back muscles. It is very similar to purvottanasana in the variations with the legs extended, except that there are no flexibility requirements for the shoulder joint and the use of force can be scaled as desired. In purvottanasana, on the other hand, a certain minimum amount of strength is required to lift the pelvis off the floor at all. This exercise is therefore also suitable for those who are so limited in the development of strength due to injury, illness or pain that purvottanasana is not an option. On the other hand, with regard to the autochthonous back muscles, purvottanasana has the advantage that it moves from a greater sarcomere length towards extension when the buttocks are lowered, which is a very harmonious strengthening exercise.
In cases of significantly restricted hip flexor flexibility, it will be impossible to release the pelvis from the floor with the knee joints extended because this would require hip extension. This would only be possible with flexed knee joints. Both versions are possible and fulfill the purpose of the exercise, but the exact geometry of the lumbar spine is slightly different in both cases and it is necessary to find out which is more suitable in the specific case.
Due to the use of the powerful gluteus maximus as a hip extensor, there will be a clear tendency for the thighs to turn out at the hip joints. The extent to which this should be completely suppressed must be decided individually in each case.
In the case of a significant hyperkyphosis of the thoracic spine, the part of the thoracic spine that is most prominent dorsally will rest on the floor instead of the shoulder section. This does not fundamentally call into question the benefit of the exercise, but the head will then only rest on the floor with a clear reclination. If this is uncomfortable, it must be supported.
In addition to strengthening certain parts of the autochthonous back muscles, it also strengthens the hip extensors, above all the gluteus maximus as the main strength extensor, but also the hamstrings due to the extreme lever arm on which it extends the hip joints. It can therefore also be used well for disorders of the knee joint that benefit from greater muscular stabilization. In addition to the gluteus maximus, other muscles of the pelvitrochanteric musculature(dorsal hip musculature) are involved, so it is also worth trying with a DGS.

yogabook

asana: press heels to the floor