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tight shoulders

 
 

suzanne
Novice

Mar 21, 2001, 6:26 PM

Post #1 of 7 (115 views)
tight shoulders Can't Post
I have really tight shoulders (actually really tight muscles in/around my armpits that close my shoulders) and it is a majorly noticable problem for me in backbends to the point that it's painful. I do lots of dog pose, shoulderstand, Vipira Dandasana (over a chair and without support) and even lying back over a bolster to open up my chest. I'm wondering if anyone has any suggestions for more restorative postures to open them that I could hold for longer periods of time to help get them to open up? Restorative poses really helped me release tight groins (supta virasasa, supta badha konasas, etc.); I'm hoping there is a similar solution to releasing my shoulders. Any suggestions?

JOjo
Novice

Mar 22, 2001, 5:09 AM

Post #2 of 7 (114 views)
Re: tight shoulders [In reply to] Can't Post
Gomukhasana

Diane
Novice

Mar 29, 2001, 8:37 AM

Post #3 of 7 (113 views)
Re: tight shoulders [In reply to] Can't Post
Hi Suzanne,
I have the same problem as you so can fully understand. What I do, in a restorative sense is
lay over a block - the block being placed length wise across my thoracic region. I ensure I have enough height for my head so my neck isn't shortened and I find this gives me lift into the thoracic and opens the chest which subsequently helps release the shoulders. Do you have a spike also? I find laying on a platform or bench over a spike covered with a blanket, is also a great passive way of opening the chest. Good luck with it.

Narendra
Novice

Apr 1, 2001, 5:10 AM

Post #4 of 7 (112 views)
Re: tight shoulders [In reply to] Can't Post
I also do face the same problem and I am unable to do dog pose for long time. the shoulders ache and its embrassing that I am unable to follow my class.I suggest that you should do half uttanasana wherein the hands should be bent from the elbow and supported over the window sill.This shall help in opening the chest and building the shoulders.Secondly try sarvangasan with chair holding the hand on the back leg or bending at the elbow and holding the seat.

erin
Enthusiast

Apr 22, 2001, 5:17 PM

Post #5 of 7 (111 views)
Re: tight shoulders [In reply to] Can't Post
The shoulder joint responds well to repetitive movements. Restorative type poses will probably not give you the results you are looking for.

Try Gomukhasana moving repeatedly and very quickly from side to side, really swing the arms and reach before making the clasp. Holding the pose for a long time does not give the same results.

Purchase a set of wall ropes and learn to use them. They are very fun and you may get some priceless looks from your neighbors if they happen to peer into your studio : )

erin
Enthusiast

Apr 22, 2001, 5:36 PM

Post #6 of 7 (110 views)
Re: tight shoulders [In reply to] Can't Post
To Narendra,
If you are having shoulder pain in adho mukha svanasana you may be sinking into the armpits and shoving them towards the floor. Try the opposite action of lifting up through the armpits and lengthening them by reaching out through the arms. This should bring instant relief to the shoulder and allow you to stay in the pose.
Also, do not concern yourself with trying to keep up with the class - this is the ego talking - focus on your own needs : )

Snow Leopard
User

Jun 30, 2001, 8:43 PM

Post #7 of 7 (109 views)
Re: tight shoulders [In reply to] Can't Post
di,

What is a "spike". This term I am not familiar with. I find taking asanas apart rather than working with a full position is often helpful with tight areas of the body. I suggest my students not only use Gomukhasana but learn Adho Mukha Svanasana arm and shoulder girdle work more properly without going to full pose. I also like working with Namaste behind the back as done in Parsvottanasana and often using a stick to assist in that. Always thread the body through the arms (eye of the needle) in all asanas to help with shoulder openings.

 
 
 


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