Massage & Yoga For Shoulders
It is believed that shoulder pain affects 18-26% of adults at any point in time, making it one of the most common regional pain syndromes. “Frozen Shoulder” (Adhesive Capsulitis) refers to a painful, stiff shoulder. The cause is unclear, but the shoulder capsule and connective tissue surrounding the joint of the shoulder are affected causing inflammation and chronic pain.
Luckily, massage therapy and yoga stretches can significantly improve the pain associated with frozen shoulder!
If your doctor approves these therapies for your condition, I recommend my clients to:
Enjoy Regular Professional Massages
Massage increases blood flow to the areas worked, helps muscles relax allowing inflammation and tissue stiffness to reduce. If you reserve a massage with me, I would most likely like to concentrate the service on your upper body in a 50 to 80 minutes Therapeutic Massage. Our Therapeutic Massage utilizes deep tissue practices.
Utilize Oils
If you need to use something for pain — I will not prescribe you anything — but I would recommend using Aveda’s Cooling Oil. I use this oil in my services and in my personal life. It is a cooling, refreshing and lightweight oil that helps with sore and achy muscles.
Try Self-Massage
Treat yourself to a little massage at home! Using a massage ball, very gently roll it over your chest, neck, around the shoulders, and back. When working your back, use a wall to help you stabilize.
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Stretch At Home
The following two yoga poses are especially good for:
- Lengthening the muscles of the shoulders and upper back
- Opening and aligning the extremities
- Creating space between the joints
- Increases circulation to the shoulders by the “squeeze and soak” effect
- Release tension from the neck and upper back
I have taken pictures of myself with different Kramas (steps or variations) of the full expression of the arms on each pose. Take your time, in each step and if it feels right to you, move on to the next Krama. Do both sides and stay longer on your tighter side.
GARUDASANA (EAGLE POSE) ARMS
Notice the difference in the position of the hands in the last two pictures. The second to last picture shows the back of the hands touching and the last picture shows the palms touching.
Once you get your arms in the position for any Krama of the pose the actions are:
- Slightly tilt your chin towards your chest
- Create space between your shoulder blades by relaxing the shoulders away from your ears and away from each other.
- Keep your arms parallel to the earth and your forearms perpendicular to the earth.
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GOMUKHASANA (COW’S HEAD POSE) ARMS
- Slightly tilt your chin towards your chest
- Maintain a healthy curvature of your spine by opening your chest and engaging your abdomen.
Keep both arms perpendicular to the earth by pulling the lower arm toward your body and the upper arm towards your ear.
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Blog written by Mequon Massage Therapist & Yoga Instructor, Angel. Schedule your reservation on the Neroli app, online reservations or call 414.227.2888.
