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Yoga Therapy for Shoulder Pain and Injuries
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Yoga Therapy for Shoulder Pain and Injuries
By Yogesh Varun
Our life styles affect our bodies. They can lead to tensions, give rise to weakness in the muscles attaching the neck to shoulders and the ribcage to the shoulders. One problem leads to another if we neither prevent nor cure it.
The Cause
With modern technology, we seldom use the landline to make calls now. We are constantly on our mobiles. We use FaceTime on iPhone or iPad; Skype to chat over the Internet etc. We do not seem to live without the mobile. In future, could we be talking to ourselves and go crazy?
Few people sit idle when travelling either on the train or on the bus. Most of them - small or big kids (senior citizens) - are looking down, reading a newspaper, a magazine, texting messages or playing games on their mobiles or PSP! Some are dosing off in their seats. They all sit out of alignment.
At the Office, most people sit in front of their computers all day. They place their elbows on the desks with incorrect height of their chairs. They cross their legs. When they are on the phone, they cradle the handsets between the neck and shoulder without holding them.
All these examples lead to incorrect postures. Even when we rest, we sleep on one side pressing on our shoulders. Sometimes, our shoulders are strained; our necks become stiff.
The Consequence
Shoulder injuries are very common in both sports and daily life. Common shoulder injuries include sprained joints, dislocated shoulders, bone fracture, instability in the shoulder girdle, inflammation in the muscles attached to the collar bone etc.
The Cure
Shoulder joint is the most flexible as it has a high range of rotation. So maintaining equal flexibility and strength is important. Here are some Yoga asanas to prevent and manage shoulder pain:
With modern technology, we seldom use the landline to make calls now. We are constantly on our mobiles. We use FaceTime on iPhone or iPad; Skype to chat over the Internet etc. We do not seem to live without the mobile. In future, could we be talking to ourselves and go crazy?
Few people sit idle when travelling either on the train or on the bus. Most of them - small or big kids (senior citizens) - are looking down, reading a newspaper, a magazine, texting messages or playing games on their mobiles or PSP! Some are dosing off in their seats. They all sit out of alignment.
At the Office, most people sit in front of their computers all day. They place their elbows on the desks with incorrect height of their chairs. They cross their legs. When they are on the phone, they cradle the handsets between the neck and shoulder without holding them.
All these examples lead to incorrect postures. Even when we rest, we sleep on one side pressing on our shoulders. Sometimes, our shoulders are strained; our necks become stiff.
The Consequence
Shoulder injuries are very common in both sports and daily life. Common shoulder injuries include sprained joints, dislocated shoulders, bone fracture, instability in the shoulder girdle, inflammation in the muscles attached to the collar bone etc.
The Cure
Shoulder joint is the most flexible as it has a high range of rotation. So maintaining equal flexibility and strength is important. Here are some Yoga asanas to prevent and manage shoulder pain:
Ardha Navasana (Boat Pose - Shoulder Stretch)
Sit on the floor with your legs straight in front of you. Lean back and press your palms firmly on the floor. Now raise both legs either straightening them or bending your knees. Keep lifting your naval and chest up or you can rest the legs on the floor if it is too much on the upper back and the shoulders. Stay for 30 seconds and relax. Repeat this a few times. This pose strengthens the arms and shoulders.
Sit on the floor with your legs straight in front of you. Lean back and press your palms firmly on the floor. Now raise both legs either straightening them or bending your knees. Keep lifting your naval and chest up or you can rest the legs on the floor if it is too much on the upper back and the shoulders. Stay for 30 seconds and relax. Repeat this a few times. This pose strengthens the arms and shoulders.
Dolphin Plank Pose
Bend your knee and interlock your fingers just like positioning for a headstand. Step back and straighten your body in plank, press your elbows and forearms firmly onto the ground, lift your shoulders right on top of the elbows. Grip the toes under and stretch your heels back and shoulders forward, suck the abdomen into the body. Keep your back flat like a tabletop. Stay in the pose for 20 to 30 seconds with normal breathing. This will strengthen the shoulders and the core muscles.
Bend your knee and interlock your fingers just like positioning for a headstand. Step back and straighten your body in plank, press your elbows and forearms firmly onto the ground, lift your shoulders right on top of the elbows. Grip the toes under and stretch your heels back and shoulders forward, suck the abdomen into the body. Keep your back flat like a tabletop. Stay in the pose for 20 to 30 seconds with normal breathing. This will strengthen the shoulders and the core muscles.
Tadasana (Mountain Pose) - Elbows on the Wall
Stand in Tadasana with your legs hip width apart. Now keep the forearm on the wall and the elbow at shoulder level with the other hand on your waist. Standing firmly pressing the feet down onto the floor and lift your chest upwards. Press the forearm in to the wall and pull your armpit and the side chest away from the wall. Stay for 30 seconds with normal breathing. Repeat the same on the other side. This strengthens the upper arm - bicep, tricep, deltoid and the pectoral chest.
Stand in Tadasana with your legs hip width apart. Now keep the forearm on the wall and the elbow at shoulder level with the other hand on your waist. Standing firmly pressing the feet down onto the floor and lift your chest upwards. Press the forearm in to the wall and pull your armpit and the side chest away from the wall. Stay for 30 seconds with normal breathing. Repeat the same on the other side. This strengthens the upper arm - bicep, tricep, deltoid and the pectoral chest.
Adho Mukha Svanasana
(Downward Facing Dog)
Stay in cat pose on your knees, placing your palms underneath the shoulders. Now tuck and grip the toes on the floor and raise the pelvis up and backwards facing up to the ceiling. Spread all your fingers and press the palms onto the floor and pull your arms up into the shoulders, lock your elbows and upper arm bones into the shoulders. Pull your back facing upward and your head facing downwards. You may keep your knees bent, so you can keep your back flat and shoulders firm. Stay for 30 seconds and come back on your knees and rest in Balasana (Child Pose). This will open and strengthen the shoulders as the back and shoulders affect each other.
(Downward Facing Dog)
Stay in cat pose on your knees, placing your palms underneath the shoulders. Now tuck and grip the toes on the floor and raise the pelvis up and backwards facing up to the ceiling. Spread all your fingers and press the palms onto the floor and pull your arms up into the shoulders, lock your elbows and upper arm bones into the shoulders. Pull your back facing upward and your head facing downwards. You may keep your knees bent, so you can keep your back flat and shoulders firm. Stay for 30 seconds and come back on your knees and rest in Balasana (Child Pose). This will open and strengthen the shoulders as the back and shoulders affect each other.
Purvottanasana (Front Raising Pose)
Sit on the floor with your legs stretched in front. Keep your palms on the floor on the sides of the hips, with your fingers pointing towards your legs. Bend your knee and place the feet hip width apart. Now press the palm and the feet firmly down to raise the hip up, keeping your hands straight, tilt you head backwards. Stay for 30 seconds and come down. This strengthens the wrists and ankles, improves the movement of the shoulder joint and muscles.
Sit on the floor with your legs stretched in front. Keep your palms on the floor on the sides of the hips, with your fingers pointing towards your legs. Bend your knee and place the feet hip width apart. Now press the palm and the feet firmly down to raise the hip up, keeping your hands straight, tilt you head backwards. Stay for 30 seconds and come down. This strengthens the wrists and ankles, improves the movement of the shoulder joint and muscles.
Most importantly, increase your awareness, then you understand what, where and why there is the pain. This will help prevent, heal and protect your shoulders against injuries.
Vasisthasana (Side Plank)
Start with Adho Mukha Svanasana (Downward Facing Dog). From there, turn your body to the right side and raise your right hand up at your shoulder level and keep your right foot on top of the left foot. If you find it difficult holding, you can bend your left knee and place it on the floor. Now press the left palm on the floor and keep raising the entire side body up to the ceiling and lift the chest up, abdomen tucking in. Stay for a 20 to 30 seconds and come back to Adho Mukha Svanasana. Repeat the same on the other side. This strengthens the shoulders and the arms; the arm the joints the wrist, elbow and the shoulder joint.
Start with Adho Mukha Svanasana (Downward Facing Dog). From there, turn your body to the right side and raise your right hand up at your shoulder level and keep your right foot on top of the left foot. If you find it difficult holding, you can bend your left knee and place it on the floor. Now press the left palm on the floor and keep raising the entire side body up to the ceiling and lift the chest up, abdomen tucking in. Stay for a 20 to 30 seconds and come back to Adho Mukha Svanasana. Repeat the same on the other side. This strengthens the shoulders and the arms; the arm the joints the wrist, elbow and the shoulder joint.
