Articles authored by Karen Nicoll
ASANAS FOR SHOULDERS
(Published in Australian Yoga Life magazine Issue 10 March 2004)
In this article, we will look at the basic anatomy of the shoulders and at some ways that will help to keep the shoulders flexible and strong.
Our shoulders are affected by virtually everything we do, for example sitting for long hours at a desk or a computer, driving, doing repetitive movements and even how we sleep at night. Our jobs and daily activities contribute to many of us having rounded shoulders and collapsed chests. Even when we "relax” in our armchairs, the shoulders can slump forward.
When we feel emotionally stressed or under pressure, the shoulders tend to tense up towards the ears. The general tendency is for the shoulders to become tighter and weaker unless we regularly stretch and strengthen them.
It is helpful to think of the shoulders consisting of three parts.
1. The actual shoulder joint
2. Where the neck meets the shoulders
3. Where the scapulae (shoulder blades) sit over the ribs
The actual shoulder joint
The actual shoulder joint is a ball and socket joint where the ball (the humerus) fits into a shallow socket (the scapula). There is another joint where the scapula (shoulder blade) meets the clavicle (collarbone).
Being a shallow ball and socket joint, the shoulder joint is designed for maximum movement. It is held in place by four muscles, often referred to as the rotator cuff muscles.
The tendon of one of these rotator cuff muscles, the supraspinatus can get inflamed if it gets jammed between the humerus and the top of the part of the scapula. When the supraspinatus tendon is inflamed it is classed as tendonitis and pain may be felt directly over the tendon or somewhere in the top of the arm. Any asanas that trigger pain in this area are best avoided.
Most of the movements we do with our arms involve internal rotation, where the arms and palms are turning inwards eg writing, driving, chopping food, typing and swimming.
To counteract the many internal rotation movements we do, it is important to also use and strengthen the muscles involved in external rotation.
To do an external rotation of the arms, stand with your arms by your sides, palms facing your body and then turn your arms so the palms face forward. This simple movement opens the chest and activates the external rotator muscles.
The muscles used in external rotation can be strengthened while in positions where the weight is taken through the arms. This is done by slightly rolling the tops of the arms and shoulders out and down eg Ahdo Mukha Svanasana (Down Dog) see Fig 11. With so many internal rotation movements performed throughout the day, the pectoral muscles at the front of the chest shorten and tighten. This contributes to the shoulders rounding forward. Chest openers, such as when we link our hands behind our back and then take the arms away from the body see Fig 3, will stretch and lengthen the pectoral muscles.
The main muscles that connect the neck to the shoulders are the trapezius and levator scapulae. When these muscles are chronically tight, they tend to draw the shoulders up towards the ears and restrict movement in the shoulders. If the neck muscles are tight, they will contribute to tight shoulders, and if the shoulders are tight they will contribute to tension in the neck.
To help relax your shoulders also include some neck stretches in your routine. Asanas such as Marjarasana (Cat) see Fig 7, gently stretch the neck. While doing the yoga asanas, keep your neck relaxed, especially when taking the weight through the arms. Also, remind yourself to drop your shoulders down and away from your ears.
The scapulae
The scapulae form a joint with the humerus and clavicle bones, but they don’t form a true joint with the ribs. The scapulae float over the ribs and rely on muscles to hold them in place.
The serratus anterior muscles are very important muscles for the stability of the scapulae. The serratus anterior muscles sit under the scapulae and insert into the ribs looking like a hand of bananas. When they are strong, they help to stop the scapulae collapsing in towards the spine. The serratus anterior muscles are strengthened in asanas where the weight is taken through the arms. One of the easiest ways to strengthen the serratus anterior muscles is to kneel on all fours and then stretch one arm overhead and hold parallel to the floor see Fig 8. A stronger option is Chatuspadasana (Plank) see Fig 12b. It is particularly important for them to be strong in asanas such as Ahdo Mukha Vrksasana (Handstand) and Sirsasana (Headstand) or the scapulae can collapse in towards the spine and not give adequate support. Arm balances require strong shoulder muscles as well as arm and wrist strength.
The rhomboid muscles connect the scapulae to the spine. When we take the arms overhead, the bottom part of the scapulae need to move out and upwards, away from the spine. If the rhomboid muscles are tight, the movement of the scapulae will be restricted. For instance in Ahdo Mukha Svanasana (Down Dog) see Fig 11, if the rhomboids are tight and the scapulae restricted, then the arms may not straighten and the upper back may stay rounded. The arm stretch of Garudasana (Eagle) see Fig 4, will stretch the rhomboid muscles.
Shoulder flexibility in one direction doesn’t automatically mean flexibility in another direction. Ideally, we want flexibility in all directions. Circling with the hands on the shoulders see Fig 1, give the shoulder joints a good range of movement and help to bring a good flow of blood deep into the joints to nourish them. The variations of Gomukhasana (Cow Head) see Figs 6a and 6b, are also an excellent way to keep or gain good flexibility in the shoulder area.
Some asanas can tighten muscles if practised too often without appropriate counterbalancing asanas. With strengthening, the muscles can shorten, causing tightness in the muscles. Muscles need to be stretched as well as strengthened. For instance Ahdo Mukha Svanasana (Down Dog) see Fig 11, strengthens the pectoral muscles at the front of the chest. Too many Down Dogs can end up tightening the pectoral muscles, if not counterbalanced with asanas that stretch and lengthen the pectorals eg Setu Bandhasana (Bridge) see Fig 13.
To get balance in your asanas practice, include asanas that bring your arms forward eg Chatuspadasana (Plank) see Fig 12b, as well as ones that take your arms behind your back eg Reverse Prayer pose see Fig 5b. This also ensures that you balance strengthening with stretching.
It is common for one shoulder to be weaker or tighter because we perform so many asymmetrical movements. As we do the yoga asanas on both sides, imbalances can be evened out (though it may be helpful to spend longer on the weaker or tighter side).
When there is restricted movement in the shoulders, there can be a tendency to arch the back and tilt the pelvis to gain more movement in the shoulder area. This particularly occurs in asanas such as Gomukhasana (Cow Head) see Fig 6b and Reverse Prayer Pose see Fig 5b. So, focus on keeping your pelvis steady by not tilting it. This ensures that you maximise the movement around the shoulder joints.
During the day, take time to drop your shoulders down and to open your chest. If you spend a lot of time at a desk, computer or at the wheel of a car, take regular breaks to move your neck and shoulders. Some of the following asanas can be practised while sitting at a desk. If you are feeling emotionally tense, notice if your shoulders have crept up or rounded forward. If they have, then take a deep breath and relax them on the out breath.
The following program will give your shoulders a good range of movement and help to keep them strong. If you have tight or weak shoulders, do this program at least three times a week. It will also help to prepare you for the stronger asanas eg Sirasana (Headstand). Keep your neck relaxed throughout and don’t do anything that causes any strain. Remind yourself to drop your shoulders down and away from your ears. If your shoulders start to round forward, then broaden across your back and open your chest. Gradually build up the strength in your shoulders and arms. Remember to keep breathing slowly and deeply!
If comfortable, hold each of the positions for at least three deep breaths, unless otherwise stated.
Fig 1 Stand or sit in a comfortable position. Let your shoulder blades relax down your back and broaden across your upper back. Have your chin about parallel to the floor to help lengthen your neck. Bring your fingertips to your shoulders. Circle your arms. Three times in each direction. Keep your pelvis steady to maximise the movement through your shoulder joints.
Fig 2 Link your hands in front of you and then stretch your arms up over your head turning the palms to the ceiling. Keep your pelvis steady, relax your neck and drop your shoulder blades down your back.
Fig 3 Link your hands behind your back and stretch your arms back. Keep your pelvis steady and feel the movement coming from your shoulder joints rather than your neck. Keep your chin parallel to the floor. Feel the stretch in your pectoral muscles at the front of your chest. This is a chest opener.
Fig 4 Garudasana (Eagle). This is the arm part of Garudasana (Eagle) that will stretch the rhomboids between your spine and scapula. Bring your arms out to the sides at shoulder height, then cross the right arm over the left in front of you. Also cross your hands if possible. Either keep your elbows near your chest or to maximise the stretch, bring your elbows up to shoulder height. Keep your neck relaxed so there is no pulling in your neck. Repeat with the left arm on top.
Fig 5a Cross your forearms behind your back and hold onto your forearms or elbows. Keep your pelvis steady so your lower back doesn’t arch.
Fig 5b Reverse Prayer Pose. For a stronger stretch, bring your hands into prayer position behind your back. This is another chest opener, stretching the pectoral muscles as well as the forearms and wrists.
Fig 6a Gomukhasana (Cow Head). Bring your right arm over your head and rest your right hand behind your neck. Take hold of your right elbow with your left hand. Gently stretch your elbow behind your head without tensing your neck and keep looking directly forward. Repeat to the other side.
Fig 6b A harder variation is to take your left arm up your back to meet your right hand. If your hands don’t meet, an option is to use a belt over your shoulder to link your right and left hands. Repeat to the other side. This asana stretches the muscles around the scapulae, as well as the triceps at the back of the top arm.
Fig 7 Marjarasana (Cat). Come down onto your hands and knees. Inhale and dip your spine to look forward, then as you exhale round your back and drop your chin to your chest. Repeat three times. This will stretch your upper back and neck.
Fig 8 Stay on your hands and knees and take a moment to broaden across your shoulders. Lengthen your neck and have your neck in line with your spine as you look at the floor. Take your right arm up next to your ear, parallel to the floor. Hold then release and repeat
with the other arm. This helps to strengthen the serratus anterior muscles that are under the scapulae.
Fig 9 Pose of the Child. Take your buttocks back towards your heels and stretch your arms out in front of you along the floor. Have your hands about shoulder width apart. Slightly roll the tops of the arms out without rolling your elbows out. This gently releases the tendons at the top of the arms.
Fig 10 Little Dog Stretch. Come up onto your hands and knees. Keep your arms shoulder width apart and stretch your arms out along the floor. Have your head in line with your spine. Bend your elbows slightly if you feel tight. Slightly roll the tops of the arms and shoulders out.
Fig 11 Ahdo Mukha Svanasana (Down Dog). Come onto your hands and knees with your hands shoulder width apart and your hands under your shoulders. Rise onto your toes and straighten your legs. Keep you arms straight as you drop your chest between your arms, have your head in line with your spine. Either stay on your toes or take your heels to the floor, with your feet parallel. Slightly roll the tops of the arms and shoulders out to activate the external rotator muscles. Broaden across your shoulders as you take the scapulae away from each other to strengthen your serratus anterior muscles.
Relax into Pose of the Child see Fig 9.
Fig 12a Half Plank. Start on your hands and knees. If your abdominal muscles are not very strong or if your have lower back problems you might like to draw the abdominal muscles in slightly. Bring your pelvis forward and use your abdominal muscles to stop your back going into a back bend. Broaden across your shoulders. Half Plank helps to strengthen the shoulders.
Fig 12b Chatuspadasana (Plank). If your arms, shoulders and abdominal muscles are strong enough, straighten your legs. Broaden across your shoulders but don’t let your shoulders roll forward. This is one of the best asanas to strengthen your shoulders, especially the serratus anterior muscles.
Relax into Pose of the Child.
To further strengthen the serratus anterior muscles, exhale as you stretch into Ahdo Mukha Svanasana (Down Dog) and inhale as you move into Chatuspadasana (Plank). Repeat a few times and finish in Pose of the Child.
Fig 13 Setu Bandhasana (Bridge). Lie on your back with your knees bent and feet flat on the floor. Have your ankles directly beneath your knees with your thighs and feet parallel. Lift your pelvis and spine up off the floor to where your back is comfortable. Link your hands together on the floor and stretch your arms away from you. This is a chest opener to stretch the pectoral muscles.
Release down and squeeze your knees to your chest.
Fig 14 Savasana (Corpse) Stretch your legs out and have your arms beside you with your palms facing up (to externally rotate your arms). Breathe deeply for a few minutes as you relax your shoulders.
Karen Nicoll is a member of the IYTA and teaches yoga and meditation in Newcastle.
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