What Is Scapular Tear?
The scapula is a bone placed in the upper back that is triangular. The arm is moved with the help of this bone. The scapula surrounds and supports the complex system of muscles that work together.
What Is the Cause of Shoulder Pain?
Pain is caused by poor posture or the type of work done, such as heavy lifting. It can also appear in the shoulder joint because of the injury. While playing sports, rotator cuff tear or strain can happen. Impingement in the shoulders can happen due to excessive time spent swimming. Pain can be relieved by developing a regular yoga practice.
What Are the General Considerations for Practicing Yoga With Shoulder Pain or Injury?
When there is stress in the body, tension accumulation results in tightness in the shoulders and other parts. Yoga for shoulder pain will help to release tension and tightness. It also relieves shoulder pain that is caused by chronic conditions. General considerations are to avoid lying directly on one shoulder or placing weight on shoulders and avoid bearing weight through arms and shoulders if there is fracture or shoulder pain. To reduce the load on the shoulders, support the head and torso with props such as pillows, blocks, and bolsters. Avoid poses with arms behind the back and moving arms or shoulders into their range of motion.
What Are the Yoga Poses for Scapular Tears?
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Mountain Pose: This pose helps strengthen the shoulder area muscles. It engages the serratus anterior muscle by reducing the shoulder range of motion. In this pose, stand with feet together and arms placed on the side. Press the shoulder blades together and then separate them as much as possible. This position is held for thirty to sixty seconds.
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Cow Face Pose: When there is a limited range of motion in the shoulder, this pose helps to improve that range. In this posture, sit with legs crossed, and reach behind the back with the left arm. Try touching the shoulder blade if possible and hold. Repeat this pose on the other side.
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Cat Cow Pose: This pose will help to stretch the chest, neck, shoulders, spine, and lower back. Start with the tabletop position. While inhaling, arch the spine down and gaze up, and while exhaling, round the spine up, tuck the tailbone, and relax the head down by drawing the chin to the chest.
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Seated Cat Pose: This pose can help to stretch tense shoulder muscles. While doing this pose, sit cross-legged and inhale deeply, interlacing fingers behind your back. Arms should be fully extended, and lift the fingers toward the ceiling to elongate the muscle in the shoulder.
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Thread the Needle Pose: This posture stretches the shoulder through the neck and upper back. This pose begins with a tabletop position. The right hand is brought as far forward as possible. Then thread the left hand under the right arm. Relax the left shoulder and left cheek on the yoga mat. Hold this position and repeat on the opposite side.
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Round Warrior Pose: Start in warrior II pose alignment by placing the right foot forward. Learn the torso's weight toward the right leg and rest the right elbow onto the right knee. Press down against the thigh and resist that energy by pressing the thigh into the arm to lift and lengthen both sides of the waistline. Spiral and rotate the chest to face toward the left and strongly activate the core. Reach the left arm toward the ceiling and turn the palm to face behind with your finger close to the face. Sweep the left arm behind the back, bend the elbow deeply, and loop the fingers around the right thigh. Keep the stability in the core and the length on the right side body, slightly lean the weight of the torso toward the right and down toward the floor, and slide the right arm underneath the right knee. Bend the elbow deeply, reach the right hand on the opposite side of the right thigh, and interlace the finger behind the back. Hold this position for a few breaths and then repeat on the other side.
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Plank Pose: This pose adds more load to stabilize and strengthen the rotator cuff.
What Are the Yoga Poses That Can Be Modified for Scapular Tear?
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Baby Cobra Pose: The upper body is lifted in the cobra pose, but this pose only requires lifting the shoulders and chest. This pose places less force on the shoulder.
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Warrior II Pose: Place hands on the hip versus extending them in opposite directions. This will reduce the tension on shoulder joints and muscles. This pose helps in neck and shoulder pain injuries.
What Are the Common Ways Yoga Can Lead To Shoulder Injury and Should Be Avoided?
Yoga can lead to shoulder injury if done with poor technique, not having proper alignment during the pose, using excessive effort, previous injury to the area, and inadequate instruction from the yoga teacher. Yoga should be avoided when sharp and stabbing pain, tingling, and numbness occur. Use yoga modification poses here if possible.
Conclusion
Scapular tears are highly variable from one person to the other, so try finding out what yoga poses work best for the body. Stop any yoga poses that cause discomfort and consult the physician for further guidance.
