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07.09.2014

Shoulder pain down arm, minute ab workout - Test Out

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The rotator cuff is a shallow 'ball-and-socket' joint where the humerus (upper arm) meets the scapula (shoulder blade).
2-5% of the population will experience Adhesive Capsulitis (Frozen Shoulder), most for no apparent reason. BFST® can greatly reduce the time it takes to move through the 3 stages of Frozen Shoulder.
A symptom is an abnormality that a person recognizes themselves, for example pain or numbness in your shoulder. If you have early stage rotator cuff inflammation or tendonitis you may only experience pain and other symptoms with strenuous activity. Pain in your rotator cuff may happen gradually and is normally associated with movement from repetitive activities, overstraining, or from degeneration of the tendon. An injury to the supraspinatus tendon will often result in rotator cuff pain on top of and along the outside of your shoulder. Subscapularis pain occurs at the back (posterior) shoulder, around the scapula area and can extend up to the top of the shoulder. If the infraspinatus tendon is injured, pain is felt at the front of the shoulder and deep within the shoulder joint.
Teres minor tendon pain develops in the back of the upper arm near the shoulder joint in a very localized area. People with rotator cuff injuries generally find the pain becomes worse at night, especially when lying on the affected shoulder. Generally the amount of pain you experience will depend on the extent of your injury but in any situation you will probably find some relief if you use a pillow to support your arm while you sleep. Weakness in your rotator cuff makes it difficult for you to raise your arm above your head, or extend your arm in front or to the side of you.
Another key symptom of a rotator cuff injury is Crepitus (the clicking, grating, crackling or popping sounds heard and experienced in your shoulder joint when you move your upper arm around).
Recurring or constant inflammation and swelling around the Rotator Cuff or near a bone spur on your shoulder blade will also indicate an injury.
Your ache will often originate from deep inside your shoulder and you will feel tenderness in a general area; this pain will often be worse at night.
If the tear occurs with a traumatic injury you may experience a sharp and sudden pain, a snapping sensation and an immediate weakness in your arm.
This is up to your discretion; however any continued discomfort in your shoulder should be investigated, as it can lead to long term damage. The term "rotator cuff" refers to a group of four tendons that attach four shoulder muscles to the upper arm bone. A fellow yoga teacher confided in me once: “I had quite a scare in my class yesterday – one of my students had dislocated a shoulder. Unfortunately, in our quest for “power” we sometimes can take it a bit too far and our students’ shoulders suffer as a result. Take a look at the structure of the shoulder joint and compare it to the hip joint, both ball-and-socket joints. Another big difference between the two joints is that the hip joint is designed to be a weight-bearing joint, while shoulder isn’t. Now let’s take a look at a typical Vinyasa class, that is usually held together by a Sun Salutation sequence which includes all-too-familiar Downward dog  – Chaturanga – Upward dog combo. Repetitive microtrauma is an impingement that happens because of the shoulder overuse in the overhead position.
On the other hand, if your shoulder joints are not that loose to begin with, you are likely to have difficulty with maintaining proper form as you move in and out of the Downward Dog (which requires external rotation of the shoulders). However you look at it, Downward-facing Dog pose is not an easy or “resting “pose, like many students are led to believe.


This is an example of another common trend that we see in yoga classes (the one that strained my shoulders all those years ago) – placing too many movements that involve the same joint in a row.
Both your shoulders and your wrists are being strained by asking them to bear weight in one pose after another after another without any break in between.
These types of injuries are common in young athletes who use their arms overhead for swimming, baseball, and tennis; and those who do repetitive lifting or overhead activities, such as construction or painting. Listen, I am not saying that you should stop your Sun salutations or Side planks (unless you already have shoulder pain – then you SHOULD stop them!) I am saying that we as teachers have the responsibility to protect our students’ shoulders by limiting the cumulative stress that we place them under. In words of wise sage Patanjali “Unnecessary suffering must be avoided.” It makes much more sense to prevent shoulder injuries rather then heal them later. This has to be the most brutally honest articles I have read with shoulder issues from practicing Yoga.
I have an irritating ache in the left arm-shoulder area after an improper rise to a head stand (I tried to rise with straight legs, which caused a lot of pressure on the left arm), and I wonder what could exactly happened. I am IT professional and sits and work all day long on computer and then i had this very bad shoulder pain which never gone even after sterioid injection and physiotherapy. Please guide what can help me to protect my shoulder and reduce the pain with the help of Yoga. Thanks for this, I actually stopped going to a Ashtanga (very physical) class because it strained my shoulders too much (and i am not unfit).
Cervical facet syndrome describes neck pain due to degenerative (wear and tear) issues of the spinal structure.
Cervical radicular pain is due to pain arising from the nerve structures, producing pain down the arm, chest or head. Cervical dystonia is pain arising from muscular structures, producing pain and contractures. However, if you have a rotator cuff tear you may experience more weakness and targeted pain, which interferes with your ability to sleep at night and greatly affects your mobility.
It can also occur immediately following a trauma, such as a fall onto your arm or a lifting injury. It can radiate down the outside of your upper arm reaching down to the thumb side of your forearm.
Depending on the severity, pain may reach down the outer part of the arm and into the hand. Pain may extend up your arm or you may experience tingling all the way down to your fingers.
This pain can range from mild, to moderate, to sharp, although it can be difficult to pinpoint. There is generally a gradual onset of pain, which flares up when you move your shoulder in any direction, especially overhead or out to the side.
That means that asking your shoulders to bear weight might be useful for the purpose of muscle strengthening or even improving bone density, BUT it is just not equipped to handle prolonged or repetitive weight bearing activities. What it often means is that the tendon of the supraspinatus muscle gets sandwiched between the bones of the shoulder blade and the arm. It is usually the result of a combination of factors: inherent joint instability, muscular imbalances and repetitive large stresses on the static and dynamic shoulder stabilizers. I love your blog, but this article in particular really spoke to me, a repeat sufferer of shoulder injuries.
Kids hang and do handstands and all sorts of things without issue, and their shoulder functions properly until it learns a poor pattern.
Another idea would be to check out other yoga traditions that limit the number of Sun Salutations and overall stress that it placed on the shoulders. I practice hot vinyasa yoga pretty much daily and suddenly three weeks ago I got a horrible deep pain in my shoulder.


Yes, Sun salutation-based yoga practice is probably too much for you right now, but there are many other styles that don’t stress the shoulders as much. My biggest observation is that in the list of recommended advice there is no mention of specifically training the shoulder complex to be able to handle doing downward dogs or planks.
Often students need a dedicated developmental program to strengthen and mobilize their shoulders.
I feel I am someone who has good shoulder strength and body awareness, so knowing now that I don’t need to do 10 sun salutations leading to shoulder pain and that maybe only two is just as good. Indeed, there is no need for countless Sun Salutations to have an effective yoga practice, especially if you know that your shoulders are prone to crankiness. If you allow your pain to persist, you will eventually experience pain at rest or with no activity at all. In the shoulder joint, on the other hand, it’s not even a socket, it’s more like a shelf, formed by the glenoid cavity on the side and the acromion process on the top. Supraspinatus is one of four rotator cuff muscles that assists in lifting the arm and stabilizing the shoulder joint. Let’s say you are someone who has pretty loose shoulder joints (which makes them less stable). For now I would recommend that you avoid any weight-bearing activities until the inflammation goes down. I have full range of motion in my left shoulder but experience a lot of soreness and sometimes stiffness.
What I have found through my Yoga patients is that Yoga itself doesn’t train the kinetic chains properly to achieve healthy stable shoulders.
I follow a more relaxed Yoga class which remains physical but does not insist on this continuous (flow) Downward dog – Chaturanga – Upward dog combo ! Since the fit is not very tight, the mobility of the shoulder is much greater, which allows us to do all the fun things we want to do with our arms.  However, this mobility comes at a price – it makes the shoulder joint less stable and more prone to dislocation and other injuries. You sit at your desk all day typing with your shoulders internally rotated (which over time will cause muscular imbalance).
Gomukasana your upper arm is EXTERNALLY rotated, which places it in a more favorable, less stressful position. Instead of the bony structures, the shoulder joint must be held together by muscles, tendons and ligaments. Then at the end of the day you head out to a power yoga class and start loading up your shoulder joints with repetitive Downdogs and Chaturangas. It’s really hard to say how long it will take to heal, as it depends on the extent of damage, how fast your body heals in general and whether or not your shoulders keep getting irritated. On the inhale lift the arms slightly turning the thumbs out and widening your chest, on the exhale return to the starting position.
I had an inkling that yoga was not conducive to my shoulder healing but I thought it was in my head so I kept on pushing. While moving through this sequence, you are asking your shoulder joint to negotiate a delicate dance between flexion, extension, internal and external rotation, all while bearing weight.
On top of that, you are probably moving fast trying to keep your heart rate up, which makes your shoulders even more vulnerable. You would then raise your arm from here maintaining the external rotation and fold it into Gomukasana. For now it would be better for you to work with range of motion movements instead of asking your arms to bear any weight.



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