The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Neck, Shoulders, Arms, Upper Back › Shoulder pain/injury from hot yoga, to stay or go?
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Neck, Shoulders, Arms, Upper Back › Shoulder pain/injury from hot yoga, to stay or go?
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Have just been to my first three hot yoga classes & I think I may have aggravated an underlying shoulder problem to the point of injuring myself. Am experiencing pain and tingling all around the top of the shoulder (over the joint) and down into my upper arm – also in the back the shoulder just under the joint where, when pressed, it’s like a deep toothache kind of pain. I think this might be from lots of downward dog & overhead poses – I am not very strong. Also my work involves lots of computer work & driving & I think I have had bad posture for almost my whole life! I suspect I have a repetitive strain something-or-other in my shoulder area. Anyway, I really, really want to keep doing this yoga (may even be hooked!) but am scared I will have to stop because the classes have so much strong shoulder work. In the past I’ve had this issue when doing lots of sun salutations in another yoga style & also from swimming. It went away with rest…but I don’t wanna rest from this new hot yoga! Should I keep going? Maybe 3 times a week? Or should I stop?
I relate to your situation and feel your pain! I also have repetitive strain injury in my right forearm, that when aggrivated, causes inflammation in my right elbow, tricep, shoulder, and upper back. I work at the computer all day, with amount of work doubling during January – April for tax season. I am having inflammation right now in my elbow and have not done a class all week. It often comes down to choosing between the ability to work or do some form of exercise, but not both due to too much stress on the body. I am hoping hot yoga is the solution and want to keep going, but am in pain and afraid of making things worse. I will be watching for some kind of response that offers both of us a solution!
Hi Kathy
You know, I think it’s not the downdogs it’s more likely to be the high to low push ups. Before we go on could you tell me whether you lower your body down to the ground from high to low push up? And also tell me if you are doing that with your knees on the ground or with your body in plank? Do you place your hands right in line with your shoulders?
OK, it’s Kim’s turn :cheese:
Are you practising with static poses in the hot room or does your practice involve sun salutations, and downward facing dogs etc?
My initial thoughts are that you both have different issues. Kim, yours will definitely benefit from hot yoga with the counteractive effect of opening up your elbows and shoulders.
Your situation could improve even with a small number of classes per week. I KNOW what it’s like getting stuck at a computer. Have you ever put a timer on for say, 50 minutes and then FORCED yourself to get up and take a ‘bio-break’ and spend 5 of those refreshing rejuvenating minutes doing some yoga that involves your arms and shoulders.
There are some great things you could do either sitting down or standing up without getting out your mat or attracting too much attention. Actually it’s really about maintenance for you. If that resonates for you we can work out what you can do… (my guess is that you’ll have an intuitive hit about what would work)
I shall wait to hear back from you both
Namaste
Gabrielle 🙂Thanks for your quick reply, Gabrielle ( and hello Kim!)
Actually, I think you are right, Gabrielle. The sequence in our class moves from downward dog to high plank, low plank (I do both on my knees) to upright dog to downward dog. This is done heaps during the class. I went today and instead of the planks and upright I did a period of cat pose. Much less pain after class. At the beginning they hold downward dog for a while and that really hurts but by the end of the class the dog is fine. Does it sound ok to keep doing downward dog? So much? I think I’m clear not to do planks at allHi Kathy
Great! I am glad you have now had a chance to prove that to yourself. The problem is that you’re currently needing to build more strength in the torso, shoulder, neck area because right now all the burden of your planks (lowering from high to low) is being borne by your shoulder muscles and causing problems. Stronger muscles are compensating for weaker ones and some muscles top upper back below the neck are probably feeling some strain too.
So, wait til your acute pain has abated. Always focus on proper shoulder positioning (all the time in and out of the studio – if in doubt how, ask). When you start attempting plank and push ups, try first with the knees down, and rather than putting hands under shoulders create a lot more distance between your hands. It will feel as though you are pounds lighter! Over time bring the hands in closer and closer.
Can’t wait to hear how it all works out
Namaste
Gabrielle 🙂Gabrielle,
First of all, thank you for responding and the pain I have been feeling this week has lessened due to lessened activity. However, this is NOT a solution or is even a possibility. I need to get to the root of this and am very motivated. As I am new to yoga and have only done the Bikram hot yoga classes this month, I am doing the exact class each time – with the 26 poses. So, it seems to me, I am doing a combination of both static and dynamic? I have definitely gone thru periods where I take breaks each hour from the computer, do various stretching routines, etc. As nothing has helped me resolve my pain, I have never stuck with anything for long, out of frustration and ignorance. I have a specific routine that therapists have given me in the past, so I assume I should pull that back out. I am wanting to go back to yoga tomorrow and do classes this week. I do not know what I should be aiming for, but I do know tax season begins in January and the next few months will be low or no work at all. This is a good time for me to redouble my efforts and stick to something. AND hello to you Kathy. I am jealous you went to class already! My body NEEDS to stretch, I can feel it tightening up.
THANK YOU Gabrielle for being a source of hope.Hi Kim
What you’re doing (yoga wise) should help you IF YOU are doing the poses in a way that will resolve your problems. Firstly counteracting that bent typing position is important. There are plenty of ways to do that at your desk and of course it happens in your yoga class. There are ways to use a wall too.
However (and that’s the second thing! 😉 ) you want to make sure that when you’re trying to straighten your arms over your head (and in many of the poses) that you are NOT aggravating your problems by creating tightness in your head, neck and shoulders.
There are literally dozens and dozens of posts if not hundreds in this forum about how attending ubiquitous script recited classes is a way to exacerbate this problem (because they remove your ability to create resolution in the body … my techniques however will do that). Please go and look at the free video(s).
You’ll find the one called A Transformational Technique For Your Practice, For Your Life at the bottom of the page.
See if that seems to resonate for you.
Namaste
Gabrielle 🙂Well, Kim, I hope you have been able to make it back to class too by now! Gabrielle, I wonder if I could ask your advice once again? Have been going to class regularly, not doing plank of any kind, and my shoulder is sooooo much better (thanks again). Still a few twinges after class but that’s all. I wonder when you think I could try plank and whether you have any advice about how to introduce it ( with the wider arms as you said above)? Should I wait until I am totally pain free? Perhaps I could throw a few modified planks into class and build up slowly?
Hi Kathy
Your instincts are correct. Start with arms further and yes, place those knees on the ground. You can bring your arms back as and when they’re ready.
Namaste
Gabrielle 🙂 -
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