Yoga for Injuries: When You Can’t Bear Weight on Your Arms

Injuries happen, especially when you’re working hard at your sport. And when they do, it can be tough to sit still! This yoga practice will give you some options to move a little even if you’re not able to put weight on your arms due to a wrist, forearm, elbow, or shoulder injury.

Note: The information contained on Flat Mat Yoga’s website and YouTube channel is of a general nature and cannot be a substitute for the advice of a medical professional. Please consult with a physician or other health care professional before engaging in any physical activity, regimen, routine, program or exercise that may be presented in these materials. Flat Mat Yoga does not give medical advice or engage in the practice of medicine.

 

Yoga for Injuries: When You Can’t Bear Weight on Your Legs

Injuries happen, especially when you’re working hard at your sport. And when they do, it can be tough to sit still! This yoga practice will give you some options to move a little even if you’re not able to stand.

Note: The information contained on Flat Mat Yoga’s website and YouTube channel is of a general nature and cannot be a substitute for the advice of a medical professional. Please consult with a physician or other health care professional before engaging in any physical activity, regimen, routine, program or exercise that may be presented in these materials. Flat Mat Yoga does not give medical advice or engage in the practice of medicine.

Yoga for Ankle and Foot Stability and Mobility

If you’re feeling like your feet and ankles are super stiff–perhaps from cramming them into roller skates or climbing shoes–or you’re coming back from a lower limb injury, this video is for you. This practice will help you regain some mobility around the foot and the ankle joint, as well as strengthen the muscles that help create stability and support.

Post-Workout Yoga Practice

Need a stretch after a run, a bike ride, roller derby practice, or any other workout? This quick video hits all the right spots, so you have no excuse why you can’t get in a stretch after working out.

Hip Strength and Stretch for Roller Derby

If your hips are hurting, stretching might not be what they need. This yoga practice will take you through some strengthening moves for your outer hips–super important for stability and balance!–and you’ll finish up with some gentle opening.

Yoga for Neck and Shoulder Mobility

Give your neck and shoulders a tune-up with this sequence that combines stability and opening to help you move better. Whether you skate, climb, run, or sit at a desk and type–or some combination of those–there’s something in here to help your upper body feel less grumpy.

Yoga for Crossovers

If you’re struggling with crossovers, these stretching and strengthening moves will help you make them happen. Work on your crossovers off-skates to build the core and hip support to do them on-skates! You’ll want two blocks or thick books–kneepads are optional to help recreate what happens on the track.

Low Back Rehab for Roller Derby

Feeling the hurt from practice last night and constantly turning left? You probably need some post-roller derby low back rehab. This video of mostly symmetrical movements for the lower back will help you get things back in balance and carry on with your day.

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