Yoga for Shoulder Rehab The Rotator Cuff Supraspinatus
Yoga for Shoulder Rehab
The Rotator Cuff Supraspinatus Infraspinatus Teres minor subscapularis
Secondary stabilizers Trapezius Rhomboids Latisimus dorsi Pectoralis major and minor Serratus anterior Triceps
Bones that make the frame Scapula Humerus Ribcage Clavicle/sternum
Cartilage (soft parts) The labrum The capsule
Movement Rotation (circumduction) Abduction Adduction Extension Flexion
Standard exercises Overhead press Lateral raise Upright rows Internal/External rotation therabands Shoulder shrugs Incline bench press
The better way! Mountain Down dog Bridge Shoulder stand Plank Lord fish
Mountain
Downward Facing Dog
Bridge
Shoulder Stand
Plank
Lord of the Fish
Crow
Pointers for injured shoulder Work first to mobilize the shoulder girdle Control pain (spasm) flare up with usual measures After flexibility is gained, work on muscle “tone” and continued flexibility (exhale and push) Once accustomed to movement, advance to shoulder challenging poses
Understand pathology Most common injury is rotator cuff overuse and inflammation/tear The space between the humerus and the acromial arch is narrow thus creating a “guillotine” especially if the scapula moves poorly (as in fatigue or sloppy movment) Once injured, the shoulder joint collects more fluid than it is used to holding (bursa) Frozen shoulder ensues causing smaller space and poor perfusion of muscle and tighter shoulder space etc
Surgical pathology Once the movement of the scapula is impaired, the humeral head will not sit correctly in the glenoid fossa and it will start to clunk out of space tearing labrum (cartilage) or muscle (supraspinatus) Attempt physical therapy with a ‘shoulder trained therapist’ Time for surgeon or injection with conventional medicine ……. or…….
Alternative pathology With poor healing comes the introduction of ‘stagnation of energy’ Meridia’s in TCM or Nadi’s in Ayurveda Acupuncture or Marma therapy Less invasive would be Qi Gong or Yoga (with massage to both arts)
Integrative pathology The antiinflammatory diet Specific supplements for the short run Topical oils Homeopathy Energy healing Massage (thai, deep tissue, hot stone, lymphatic) Tens unit/sling
Supplements Tumeric Vitamin D 3 Omega 3 fish oil White willow bark, shark cartilage, oregano, ginger, holy basil Helicrysium, tea tree, traumeel, frankinsence. Menthol, marjoram
Circulatory benefits Lymphatic movement Synovial wringing Muscle perfusion Proprioceptive training
“Side” benefits Balance Counter pose Flexibility Breath control Mind stilling Core strength Improved digestion
The Saguil Approach See the proper healthcare providers trained in shoulder injury (including PT’s) Use sling when necessary and TENs 3 -4 times a day Stick to the diet for a month or two Supplements for the same Acupuncturist (electro, auricular and moxa) Back up prolotherapy
The Saguil Approach Weight training is building muscle using eccentric and concentric movement around a joint Yoga is stilling the mind to balance the body-it involves more than just “a pose” Yoga in sanskrit means “union”, the union mind body and spirit, (an entire science of existence from 5000 years ago)
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