Hurt my neck with this posture

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kfi2000
Participant

June 20, 2011 at 2:51 pm

Post count: 108

#2146

I’ve been practicing since September 2010 with the usual challenges along the way, but no injury. A couple of weeks ago, I was coming out of this pose when suddenly both sides of my neck suddenly cramped badly. I made it through the rest of class ok. Next class, the exact same thing happened. By the third class, I was noticing tightness in my neck by Triangle (when looking up to the ceiling, worse on the left), and the tightness became worse as class continued. I ended up having to skip much of the floor series. I talked to a teacher who said I should be letting my head hang back when coming out of Fixed Firm (I clearly was not), much as we do when coming out of Camel.

I’ve taken a week off, had a deep tissue massage, and am dying to get back to class, but I don’t want to keep aggravating the situation.

I’d appreciate your insight on how to prevent such an injury in the future, and how to ease back into class safely. I suspect that not only was I not letting my head hang back, but my shoulders were scrunched up a bit when I tried to push myself upright.

Thanks!

-Kristin

jacky0403
Participant

June 29, 2011 at 7:31 am

Post count: 10

#8688

Hi,

You need to do practice under strict supervision of the instructor,otherwise you will face the same situation

kfi2000
Participant

June 29, 2011 at 2:35 pm

Post count: 108

#8691

Agreed, and I have talked the instructors to death about it! I’ve asked for corrections if they ever see anything even slightly out of alignment. Fortunately, by modifying some postures (particularly those that can put tension in the neck/shoulders, like Half Moon), I’ve been making gradual progress. Not quite back to normal yet, but close!

It has been interesting viewing the class from a different perspective, as now I am highly aware of where my shoulders are in poses, and make a conscious effort to keep them down and the neck relaxed.

Thanks,

-Kristin

Gabrielle (The Hot Yoga Doctor)
Forum Owner

June 29, 2011 at 10:44 pm

Post count: 3048

#8692

Hi Kristin

Yes, keep your head back! Actually there are 2 things to do when you are coming up from supta. Either head back or lead with the head. NEVER in between. My guess is that you strained your neck when you came up with your head by leading with your chin and hunching your shoulders (YOUCH!). Of course what you must do is use your hands and elbows to initially push yourself up. The other thing to do as you’re coming up is to separate your knees more and you’ll be surprised how much more easily you’ll manage!

Namaste
Gabrielle 🙂

kfi2000
Participant

June 30, 2011 at 1:03 am

Post count: 108

#8693

Thanks! At the time I didn’t know what the heck I did, but after obsessing about it, I believe you are right. I do use my hands/elbows to come up, but as I was explaining what happened to the instructor, I was sort of half imitating it and immediately realized my shoulders were hunched up, and I could feel the tightness in the neck.

In one class it was ok, but I believe repeating it kind of ingrained the injury into my poor seizing muscles.

The only posture I still have trouble in since hurting my neck is Triangle…..with the left arm up. Once I move my arms to perpendicular, within seconds I can feel the neck tightening, so for now I’m leaving the arm down and keeping my head midline (facing the mirror). I can do the other side fine.

And you can bet I take my time coming out of of Fixed Firm, and make sure the head hangs back. I hadn’t thought of leading with the head, I’ll ponder that in my next class.

Thanks for the feedback!
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