Why does shoulder stand hurt my neck?

Neck and shoulder tension is one of the most common aches and pains I see as a Physical Therapist.  Our culture is completely infused with activities that place our bodies in a poor sitting posture, like working on computers and driving our cars.  This position brings the shoulders and head into a forward position causing the neck muscles to strain.  

When the head and shoulders are in this forward shape as it's "default position", this is how the body is postured when approaching shoulder stand.  In the case of Saturday's 9:30 mixed level class, a student was feeling neck tension because her body was actually performing a neck stand instead of a shoulder stand.   Using the muscles of the neck to support her entire body weight, thus causing unnecessary stress to those muscles. 

Before lifting the hips off the floor, try squeezing the shoulder blades together behind you and lift the hips into bridge pose.  This squeezing will create a small crease between the shoulder blades, allowing them to contact the floor and the spine to lift slightly.  Placing a folded blanket under the shoulders can also increase the amount of space necessary for the neck to float away from the floor and place even more body weight on the shoulders themselves.  This small amount of space will help alleviate unnecessary pressure on the neck and open more space for breath.  If you're a student working with neck and shoulder pain, be present when approaching this posture.  Work in stages as you lift and notice how you're feeling each step along the way.  Be sure to find a position that allows your body to relax and feel the shoulders firmly rooted, not the neck!

Happy practicing!
If you're experiencing aches and pains that you'd like to eliminate, please contact me.
Scott Donroe, MPT
301.461.7161

 

 

Posted on Sunday, October 4, 2009 by Scott

2 comments (Add your own)

1. joanna wrote:
i would like to see more posting about why we feel certain pains in certain positions! especially foot and ankle pain in warrior 2!!!

October 23, 2009 @ 11:04 AM

2. Scott wrote:
The feet and ankles are activating very differently in Warrior II. The front foot is pressing both inner and outer edges firmly into the floor to support the front knee bend. As the knee works out over the angle, there should be sensation moving all around the feet and ankles as they draw energy up from the earth.
The back foot and ankle are pointed at an angle somewhere between 45-90 degrees depending on flexibility. Again, both inner and outer edges are working down into the earth to create lift in the back leg, especially through the inner thigh. Sensation can be felt swirling around the entire leg, especially the outside edge of the lower leg, down to the ankle.
Pain and sensation are very different things. I consider pain as something that results in injury to the body, where sensation is a momentary discomfort that resolves once the body position is changed. Working through uncomfortable sensation is a part of yoga because it's through this that our bodies become more flexible, strong and balanced. The next time you feel an uncomfortable sensation, take a deep breath and fully experience the discomfort. If it feel injurious, back off and feel what the result is. If the sensation resolves, it's probably ok to melt back into the pose and breathe.

October 24, 2009 @ 12:35 PM

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