Downward Facing Blog

Interestingly, and most importantly, shoulder pain often arises due to lower part of the neck or upper part of the back. Treatment for shoulder pain in part depend on the cause. Therefore, in order to treat shoulder pain, you need to identify the area where the pain occurs. Although the commonest cause is related to the neck (cervical spine), and treatment is most effective directed at this area, there are a few exceptions:

1. Along the top of the shoulder, radiate into the side of the upper arm into the deltoid muscle, and further down the arm (may even spread into the fingers): maybe related to nerve impingement originates from the neck.
2. Inner side of shoulder blade (the side nearest to the spine): referred pain in the neck.
3. Pains occur over the shoulder blade area: spastic of trapezius and underlying muscles, due to overuse or trauma of the muscles.
4. Pains occur under the shoulder blade: it’s a warning signal related to a pain from one of the organs in the body.

• Under the left shoulder blade: problem in the stomach or chest.
• Under the right shoulder blade: gallbladder inflammation or gallstones, or maybe related to problem in the liver or duodenum.

Shoulder is a complex musculoskeletal component. Its very stability relies on the strength of 4 muscles, which together form rotator cuff - the major player in the integrity of the shoulder joint. I am such a nerd when it comes anatomy. However, I am also well aware that it is not everyone’s cup of tea. Hence, I am not going to bore you with a elaborate anatomy lesson; a quick look at the diagram should suffice.

 There are of course many muscles involved in the mechanics of shoulder, it is however the rotator cuff that is most vulnerable to tears, strains, sprains and inflammation. This, together with upper body weakness and poor postures aggravet our shoulder; making the shoulder girdle highly vulnerable to stress, pain and injury.

Here’s a few simple steps you can perform. Not only are they good for existing shoulder pain but they are also excellent warm-ups for other forms of exercises such as weight lifting, swimming and golfing. You may even find them great poses to do during the day to break away from stressful, monotonous motions at work.

1. Shoulder shrug

With your torso in an upright position (sitting or standing),

1. Inhale and shrug the shoulder up toward your ears.

2. Hold the breath as you roll the shoulder back.

3. Begin to exhale as you squeeze the blades in together.

2. Gomukhasana (cow face) arms

 Repeat this arms position three times on each side. Remember to:

1. Keep the chin parralel to the floor, about an apple distant away from the collar bones.

2. Upper elbow should be visible from the front, not hiden by the head.

3. Both hands are pulling away in a gentle “competition”.

4. Use a belt, strap or towel if it’s uncomfortable to bring your fingers to interlock.

3. Garudasana (Eagle) arms

Make sure the two arms are tightly hugging. If possible, press the palms tight together. Start with the elbows at shoulder level:

1. Move the arms slightly to the right as you exhale..

2. Move it back to the starting position on your inhalation.

3. Exhale and bring it to the left.

4. Bring it back to the starting position as you inhale.

5. Move it up to chin level as you exhale.

6. Back to starting position and repeat 3 times for different arms positions.

These simple postures teach us to engage and strengthen the rotator cuff muscles, which is crucial to preventing common shoulder injuries for yogis and non-yogis alike. If you have a pain that is associated with neck pain, my next article teaches you  how to fix your own neck pain, as well as some asana modifications that will change your practice for good.