rotator cuff

In the final installment of Yoga for Firefighters, Shoulder Edition series, we will put together the poses from Parts 1 and 2 into a sequence.

First, get comfortable. Wear something that allows you to move freely, but not so loose that it falls over your head. Second, since you are going to be on the ground, I suggest you use a yoga mat. If you don’t have a mat, try a beach towel. You may want to consider a little extra padding for your knees, you can fold up a blanket or towel for this purpose.

And finally a word about music. There is a big debate in the yoga world about whether you should play music while doing/teaching yoga. I am on record as a big, fat YES. Maybe it’s just my mind being a bit too dark and twisty to be alone in, but I like a little distraction.

That being said, the classic, new age yoga music is not my thing. Instead, I use a wide mix of music for yoga, tunes that I like but are not too upbeat. I have found old Motown is the universally accepted genre, but use what you like.

Let’s start out with a brief warm up. I like to use a simple vinyasa as a warm-up. What’s that you say, a vin-what-sa? Vinyasa is a fancy yoga word for breathing and moving, all at the same time, it’s gets the circulation going and gives you a chance to practice a little deep breathing.

It’s quite easy, start out by standing with your hands down at your side. With a big inhale, roll your palms up, thumbs back and lift your arms up over your head. Pause.

Then with a big, exaggerated exhale, bend your knees, to protect the low back, and swan dive down over the legs to a forward fold. Get yourself a nice roll going at a comfortable pace, inhaling up exhaling down, and continue for a full minute.

Here are some forward fold pointers.

After this brief warm up, let’s start out by getting and holding the shoulders in proper alignment with Extended Mountain/Upward Salute for 5 long breaths.

The details of this pose, as well as, Reverse Tabletop and Spinal Balance are here: http://nextlevelyoga.net/2015/04/29/yoga-for-firefighters-shoulder-edition-part-2/

Extended Mountain Pose or Upward Salute

After Extended Mountain, let’s work on some strength in Reverse Tabletop. Take this pose two times for about 3-5 long breaths, with a 30 second rest.

Reverse Tabletop works the same as Upward Plank, it is a personal preference thing.

After Reverse Tabletop, lets stretch out the back of the shoulder in Thread the Needle, for about 30 seconds to 1 minute per side (or 5-10 long breaths). The details of this pose, as well as, Anterior Shoulder Opener and Puppy pose are here: http://nextlevelyoga.net/2015/04/26/yoga-for-firefighters-shoulder-edition-part-1/

Thread the Needle pose

Now let’s hit the deck and move into Anterior Shoulder Opener for about 30 seconds to 1 minute per side (or 5-10 long breaths).

Anterior shoulder opener

From here, push up to hands and knees, and move into Puppy pose for 30 seconds (5 breaths).

Puppy Pose.

Finally, let’s finish this thing with a nice Supine Spinal twist for at least a minute per side.

Reclined Spinal Twist

For those of you who don’t need the visual, here is a list of the poses and times:

Warm up Swan Dive Vinyasa 1 minute

Extended Mountain/Upward Salute, 5 breaths

Reverse Tabletop, two sets 3-5 breaths each

Thread the Needle, 30 secs/1 min. each side (5-10 breaths)

Anterior Shoulder Opener, 30 sec/1 min. each side (5-10 breaths)

Puppy Pose, 30 seconds (3-5 breaths)

Supine Spinal Twist, 1 minute each side (10 breaths)

Total time- about 10 minutes

Give this a try a 3 or 4 times a week and see if you notice a difference in your shoulder health and performance.

If you are interested in trying an all-level yoga class, I have an open class which meets on Wednesday evenings at CPW Health Center, contact me for more information. Also, if you would like a live Yoga For Firefighters class, contact Lt. Joe Clark, or the Toledo Firefighters Health Plan and let them know you are interested.

Tara Kestner, RYT 200

In part two of this Yoga for Firefighters, Shoulder Edition, we will cover a craze which appears to be sweeping the nation, labrum issues. It seems like everyone has a piece of this particular action, just ask Kevin Love. I cannot count the number of times someone has sidled up to me after a class and said “what have you got for a bad shoulder.” After a little bit of q & a, I usually find out the person has some sort of labrum damage.

In my previous post, cleverly titled Shoulder Edition, Part 1, I covered the shoulder structure. Building on that, we will delve into the details of the glenoid socket and labrum. By the way, the labrum is in the shoulder and hip, if you are thought it was a part exclusive to females, you are going to need some remedial anatomy work, and that’s a whole other post.

The glenoid socket is rimmed with a fibrous tissue called the labrum. Injury to the labrum can happen either through trauma or repetitive action. Common occurrences include falling on an outstretched arm, a sudden pull when trying lift a heavy object or a violent overhead reach. Know anyone who might do this as part of the their job? If a labrum tear is diagnosed, anti-inflammatory drugs are usually prescribed and surgery may be necessary.

Once a labrum tear is healed enough that the person is cleared for activity, yoga can be helpful to regain mobility in the shoulder joint. Certain poses can strengthen and condition the rotator cuff muscles which support the shoulder structure. Finally, by increasing the circulation to the area, the labrum and other connective tissue is conditioned and will hopefully develop more elasticity and tone.

Here are a couple of examples. First, assuming the inflammation has passed and the joint pain has subsided, we need to re-determine the right alignment of the shoulder, to do that try Extended Mountain pose (also called Upward Salute). This may seem like simply reaching your arms in the air, but there is more to it than that.

Extended Mountain Pose or Upward Salute

Stand with your hands by your side, turn your palms up rotating your thumbs back, then sweep the arms up overhead. Once up there, allow your shoulders to sink down away from your ears and slightly back, then notice how your shoulder feels in this proper alignment. You may be surprised how difficult this is to hold properly. Hold for 3-5 long breaths, then lower arms and repeat 2 more times.

Next for flexibility, try Reverse Tabletop (or Upward Plank). This pose will stretch and strengthen the pectoral attachments at the front of the shoulder. I prefer Reverse Tabletop, but many people like Upward Plank. They accomplish the same stretch, choose the one you like.

Reverse Tabletop works the same as Upward Plank, it is a personal preference thing, choose the one you like.

For Reverse Tabletop, sit on the ground with your hands several inches behind the hips, fingers pointed toward your feet. Place your feet on the floor, at least a foot from your butt. Lift your hips until your torso and thighs are parallel with the floor, adjust your feet as necessary. Press your shoulder blades against your back to lift your chest, allow your head to fall back as far as you can without compressing your neck.

Upward Plank is simply Reverse Tabletop with straight legs, flattening the soles of the feet, reaching toes for the floor. There is more leverage at play in Upward Plank, which can make it more intense. Hold for 3-5 breaths, sit back on the floor, rest, then repeat one more time.

Upward Plank Pose

Finally, let’s work on strengthening the back rotator cuff muscles, which are usually the weak sister of that group of muscles. We will do this in a reclined pose called Supine Spinal Twist.

Supine Spinal Twist

Lie on your back with your knees lifted directly over your hips. Extend the arms out palms facing up, pressing the forearms firmly into the floor, activating the backs of the shoulders. If this is too painful, try the cactus arm version with a 90 degree bend in the arms, pressing elbows firmly on the floor.

Now, allow your knees to drop to one side. Adjust the knees so that BOTH shoulders stay fully anchored on the floor. That means you are going to have to adjust the height of the knees and probably the degree of bend as well. Gently press the upper back into the floor forcing the rear rotator cuff muscles to contract. Hold for about 1 minute on each side.

These are a few more of the many yoga poses that can help with shoulder issues. In the final installment of Yoga for Firefighters, Shoulder Edition, I will put together a short sequence you can do everyday to help relieve shoulder pain and condition the shoulder for better performance.

Tara Kestner, RYT 200

Next Level Yoga

Yoga designed for real life.

Yoga for Firefighters, Shoulder Edition, Part 3- The Sequence

Yoga For Firefighters, Shoulder Edition, Part 2