Shoulder pains are inconvenient, they can make normal tasks hard to do, here’s how you can relieve the pain
People have shoulder pains for different reasons, sometimes it’s temporary or as a result of bad posture. Other times it can happen as a result of heavy exercise, too much strain on the shoulder, a rotator cuff tear, a fracture, or wrong techniques used during stretching.
A common misconception people have is that people who stretch are immune to certain pains, these couldn’t be far from the truth. I stretch regularly and yet still have shoulder and neck pain (I have a very bad sleeping posture) but the good news is, unless it is a pain from an injury or tear yoga can help relieve discomforts and pains in the shoulder.
First and Foremost, it is good to know the kind of shoulder pain you’re experiencing, some shoulder pains can be treated at home through exercise while others need professional help. If you have any of the symptoms below then you may need to see a doctor:
- A deformed shoulder
- Swollen shoulder
- A numb or weak arm or hand
Anatomy of the Shoulder and Neck
The shoulder is made up of two joints the acromioclavicular joint and the glenohumeral joint. The acromioclavicular joint is where part of the shoulder blade (scapula) and the collar bone (clavicle) meet. The glenohumeral joint is where the ball (humeral head) and the socket (the glenoid) meet. Tendons attach muscle to bones while the muscles move the bones by pulling on the tendons. Ligaments are soft tissues that hold bones to bones. The anatomy of the shoulder makes it possible for injuries to occur in any part of the shoulder.
The neck and the shoulders are connected by the levator scapulae muscle, this muscle is attached to the top four cervical vertebrae and helps with lifting the shoulder blades and bending the neck.
Before you start the main stretches, it is advisable to warm up with some neck stretches. These stretches are very effective, so try them out to help relieve your pain
Cat-Cow Pose:
How-to: Start on your knees in a tabletop position with your hands and wrist directly below your shoulder and your knees set shoulder-width apart below your hips. Keep your head in a neutral position with your eyes facing the floor.
As you inhale curve your lower back and lift your head up, your core engaged(this is the cow pose). As you exhale arch your spine and bring your head and pelvis down keeping your shoulder and knees in the same position(this is the cat pose)
Seated Twist Pose (Easy variation):
How-to: Sit with your legs crossed and back straight. Place your left hand on your right knee, and your right hand on the ground behind you, externally rotate your right arm, and point fingers away from your sacrum. On the exhale, twist your torso to the right while turning your head in the same direction. Stay here and inhale.
Exhale, keep turning your shoulders right while you turn your head left (shoulder and head should be in opposite directions). On the inhale, straighten your back more, untwisting slightly. With each subsequent exhale, gently lean your head toward the left shoulder, further stretching the right side of the neck.
Thread the needle:
How-to: In tabletop pose, place the left hand into the middle of the mat underneath the chest, inhale as you extend the right arm up to the ceiling, and exhale as you thread the right arm underneath the left arm, keeping length in the right arm as you thread. Press the right shoulder and the right ear onto the mat, as close as you can keeping the hips in the same position as before. Hold this position for 8 seconds taking deep breaths throughout. Switch sides and repeat.
Repeat these poses several times a day and watch your shoulder pain slowly go away. Remember these are only beginner stretches so if you feel you need something more intense you can always try out the intermediate stretches.
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