Massive shoulder issue

Yoga Discussion General Yoga
#1

Hello everyone,

I actually started this thread earlier today but phone ran of battery…
So here goes…
I’ve done something terrible to my deltoids but I dont’ know how to deal with it now, and I could really appreciate some feedback.
I recently started yoga teacher training in a new studio, and after 4 years of being in large classes with no attention to my alignment, I find myself in a brilliant little studio which much attention to my alignment.
I have received a lot of attention to my shoulders in downward dog, my teachers keep coming and rounding them inwards, if that makes sense.
I find this rounding manouvre very very difficult, but I want to persevere.
So yesterday, in a fit of excitement and determination, I put all my strength into rounding my shoulders as much as i could, possibly past the point of my range of motion. At the same time, I dipped my head as low to the ground as possible. It felt good at the time.
However, last night I could not raise my arms. I could raise them strauight in front of me, but not to the sides, unless my palms were facing upwards.
Its better this morning.
But seriously, what on earth did I do to myself?
Is there any way to correct my shoulder alignment in downward dog without repeating this terrible deltoid strain?
Any feedback deeply appreciated…
:slight_smile:

#2

Could you kindly be more specific about the action we’re discussing?

It would be very helpful to know whether you are moving the shoulder joint or the shoulder BLADE. And, with said movement(s) whether “rounding them inward” means moving them away from or toward the spine.

Otherwise this will wind up as coffee talk and you’ll secure ten opinions based on very little data.

gordon

#3

Dear Gordon,

Thank you very much for your reply.
As requested, here are the specifics:
I was in downward dog, as per usual in my “incorrect alignment”, which involved my deltoids shrugged up very close to my ears, scapulae proximal to my neck, and arms which have often been described as “alligator arms”, almost pronating.
It is in this position that I have performed downward dog for 4 years, and it has felt fine and in fact, rather pleasant.
The teachers in my new studio have each in turn tried to correct my arm position, such that my upper arm is in fact supinating, rather than pronating, so to speak.
I rather over excitedly, decided to over supinate my upper arm, with my hands planted firmly on the ground, with my scapulae proximal to my neck, and my deltoids practically in contact with my ears, all the while dipping my head trying to reach the mat, as it felt fun to do at the time.
I did no yoga over the weekend, only cardio, which seemed to help. Then yesterday I performed downward dog in the kindest way possible to my body, I actually pushed my scapulae down my back, thus increasing the distance between my deltoids and my head, all whilst trying to supinate the upper arm ever so gently. So far so good, thank god. I really dont’want an injury.
Did I do the right thing yesterday? It seemed a much gentler and appropriate alignment for downward dog.
But my shoulder tightness is very frustrating and is an artefact of all the triathlons and aikido training I did during my 20’s. (I’m 36 now) I am hoping it dissipates soon, I am wondering whether taking glucosamine supplements might help to encourage the soft tissue to elongate a bit more.
Thank you for your time.
And by the way…I don’t drink coffee. Champagne is much better.
Regards,
Sophie

#4

Kindest way possible. Yes, absolutely.

The alignment of the humerus in the shoulder joint mandates an ability to find and use the serratus anterior. It is that muscle which externally rotates the upper arms, bringing them to an aligned position (which I’ll not refine here because it is too complex for mere words and what I write isn’t always what is read).

Lack of opening in the shoulders, or “shoulder tightness” as you put it, is a completely different conversation - though of course a physiological inhibitor in the topic we’ve got going here.