Relieve Rotator Cuff Pain with these 5 MOVES in 7 DAYS!
Relieve Rotator Cuff Pain with these 5 MOVES in 7 DAYS!
The rotator cuff consists of muscles and tendons that hold the shoulder in place. The rotator cuff allows mobility in the arms, such as the action of lifting and reaching up.
A rotator cuff injury can be diagnosed by an X-ray or an MRI to find out the degree of tear or degeneration.
What are the CAUSES?
A rotator cuff injury or a strain can happen due to a sudden impact on the arms when falling down on an outstretched hand, leading to rotator cuff tears in the rotator cuff tendon instead of the muscles.
Another cause could be due to repetitive action over time, such as in the case of athletes who overuse their shoulders. This leads to rotator cuff tendonitis, which often involves irritation and swelling of the tendons of the rotator cuff muscles.
In both the cases above, in a long run, tear and degeneration most likely will occur.
What are the SYMPTOMS?
Some of the symptoms are –
- Limited mobility of the shoulder and the arms
- Little to severe weakness in the muscles around the arm
- Waking up in pain on the affected side especially after lying on that side through the night
- Crackling sounds while trying to move the arms
- Recurrence of pain in the same area of the arm while doing repetitive movements
Fortunately, most of the above symptoms do usually improve with rest. However, apart from rest and limiting overhead activities and activities that cause shoulder pain, one should consider muscle strengthening and joint conditioning exercises to restore movement and strengthen the shoulder.
Some of the target muscle groups around the shoulders and muscles surrounding the joints are –
- Deltoids (front, back, and over the shoulder)
- Trapezius muscles (upper back)
- Rhomboid muscles (upper back)
- Teres muscles (supporting the shoulder joint)
- Supraspinatus (supporting the shoulder joint)
- Infraspinatus (supporting the shoulder joint)
- Subscapularis (front of shoulder)
- Biceps (front of the upper arm)
- Triceps (back of the upper arm)
With these 5 simple Yoga Moves, we will be focusing on stretching and improving the strength of the muscles and tendons mentioned above and therefore, alleviating all the symptoms once and for all.
And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.
MOVE #1 (Adduction of Forearms)
Sit/ Kneel/ Stand tall. With an inhale, press the forearms and palms firmly together, and with an exhale, lift the arms vertically up towards the ceiling (photo on the left). Hold the pose for 10 counts.
With an inhale and exhale, drop the palms and forearms forward, pointing the fingers horizontally away from the body (photo on the right). Hold the pose for 10 counts. Repeat the pose alternatively.
MOVE #2 (Dynamic Modified Planking)
Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.
With the next inhale and exhale, slowly push the hips back (behind the knees). Keep the palms at the original position as you extend the arms and shoulders away from the palms for a good stretch (photo on right). Hold the pose for 10 counts. Repeat the pose alternatively.
MOVE #3 (On fours to downward facing dog)
Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed behind the hips (photo on left). Bear good weight onto the palms through the shoulders and arms, by pressing the palms firmly onto the mat and pushing the body away from the mat. Hold this pose for 10 counts.
With the next inhale and exhale, tuck the toes and gently push the knees off into a downward-facing dog pose, with the arms and shoulders extending away from the palms. Hold the stretch for 10 counts. Repeat the pose alternatively.
MOVE #4 (Thread the Needle)
Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.
On inhale and exhale, slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the mat, then gaze toward your left. Hold this stretch for 10 counts. Repeat on the left arm. Hold this stretch for 10 counts.
Repeat the pose on both sides.
MOVE #5 (Extended Puppy Stretch & Variations)
Come onto the fours, with palms at shoulder width, stacked below the shoulders and knees at hip distance, placed below the hips.
On and inhale and exhale, begin to walk your hands out in front of you. Allow your chest to melt toward the floor as you slowly extend your neck to look forward (Photo on top left). Alternatively, one can choose to place the forehead on the mat (Photo on top right) OR drop the chin and chest completely on the mat (Photo on the 2nd row)
Spread your fingers and press your palms firmly into the mat. Keep your arms active and lift your elbows slightly off the mat. On the next inhale and exhale, deepen into the stretch by reaching your hips up and back. Meanwhile, continue to let your chest melt down toward the floor.
In addition to what was mentioned above, this very common condition can be improved, simply by making a few modifications to your lifestyle. One can apply an ice pack, heat pack, or hot water bottle on the affected area to soothe the pain or limit overhead activities.
We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with these movements, WE ASSURE YOU that you will feel relief soon.
GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain.
We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR discomfort!