Shoulder Pain

Yoga Discussion General Yoga
#1

First off, yes I know what you guys say isn’t medical advice, but having posted here before I know that some of you make enough sense that I’d rather take your advice than that of a lot of doctors, so tell me what you think and whether I listen to it or not is on me. I’m also going to see a good physio if this doesn’t go away soon.

Basically most of my exercise is strength training and I’ve had about a year lay off from that because of tendon issues in my arms (tendonitis/osis fingers to shoulder, and that pain has gone away and was never anywhere near this far into my shoulder, this also feels different).
I’ve recently been very slowly increasing intensity on what I’m doing with that and I think in doing chin ups hurt something in my shoulder, the pain is exactly where the teres minor or teres major is (not sure which or what they do), I used to do a lot of chin ups and my guess is that something got weaker after so long without being trained. I’m now committed to improving my health, which means being injury free, so obviously no heavy strength training with the upperbody until this is fixed.

It’s persisted for a few weeks, doesn’t hurt when I do anything, just when I’m not doing anything.

Currently I’m resting it, but doing some (very light) strength work purely for the shoulder which involves holding a 5kg dumbbell in each hand (pain is in both shoulders) and keeping my arms straight moving it with the shoulder in various positions. I’m also attempting light stretching but haven’t a clue what’s going to help it or not so it’s infrequent. I’m also taking contrast showers (hot water, cold water, hot water, repeat) because… no idea, blood drawn into the muscle then blood flow increase, or something? They’re supposed to be good for this sort of a thing.
Obviously also eating a clean diet (not clean by yoga standards, but limited processed foods and no junk).

So anyway, what yoga stuff can I apply to this? And yes, I know “yoga” is more about state of mind and the stretching is just a means to that, tell me to meditate, tell me to stretch, I don’t care what the advice is as long as it’s good.

#2

Hello Aaron,

I tend not to comment to frequently on the medical community as they don’t typically appreciate my position. But I would like to see a shift in phraseology away from “go see your doctor” to “visit your health care practitioner of choice”. I find it absolutely astonishing how members of a yoga community could instantly advocate a visit to a person who uses either drugs or surgery to heal. That being said, there are certainly times for a good diagnostician and setting of a bone fracture.

Shoulders are very complicated critters. First, when there are connective tissue issues - tendons and ligaments, it’s best not to continue working with weight (in my opinion). Connective tissue is secondary support structure and it means the body is or has been working beyond the muscle ability. So to go back at it seems like a formula for continuing the strain on that secondary structure.

Second, pull ups and chin ups [wide grip, narrow, reverse, etcetera] can be very hard on the primary and therefore the secondary support structure in the shoulder. In some cases it is not a matter of whether one is doing these sorts of things but how they are being done - much like an asana practice. Trikonasana itself can be fine. Doing it without the front hip in-joint can lead to hip replacement.

With connective tissue issues I’d not do much in the way of weight work. Instead some exploration of movement and perhaps the use of a theraband or other stretchy thing. What would be done would depend on what was painful and what was not - flexion, extension, adduction, abduction, internal/external rotation.

I would also be applying sunbreeze and organic untoasted sesame seed oil to the affected area every 30 minutes when accute, exponentially reducing the applications over time. Pranayama and breath/light work would be very helpful as would proeper rest and a diet including the three primary functions in Purna Yoga? - hydration, oxygenation, and an alkaline diet.

Then, of course there is the emotional or energetic work for us to unearth what is behind this weight of the world on our shoulders. What is our burden and how are we unwilling to move forward in our living.

This is a relative complete protocol. Doing only physical work may abate the issue but that would likely be a temporary abatement without the deeper workings.

#3

That actually makes sense. Which is surprising because there are a couple of concepts in there that haven’t made sense before (sounded like delusional crap, previously).

Thanks for the response.

#4

“Delusional crap” in the yoga context falls under the heading of Avidya (ignorance) which is one of the Five Kleshas or obstacles to our growth, evolution, transformation or, dare I utter the E word…enlightenment.

In fact the delusion crap is one of the things we’re supposed to be addressing in Yoga. Unfortunately the watering down of yoga makes it a bit of a rail drink and worth about the same price.

#5

First off, it’s awesome that you’re being proactive and listening to your body—pain that lingers at rest definitely deserves attention. I had a similar shoulder issue from overdoing pull-ups after a break and found that supported bridge pose and reclined eagle arms helped open the back and shoulder gently without strain. Also, yoga nidra helped me stay mentally grounded when I was frustrated with slow healing. For deeper health checks, I once called the Quest Diagnostics phone number to schedule a test for inflammation markers—it gave me peace of mind. Keep the shoulder work light, stay patient, and heal smart!