Your rotator cuff consists of four muscles--supraspinatus, infraspinatus, teres minor and subscapularis--and the tendons that attach them to the bones. The muscles and tendons connect the upper arm bone, or humerus, to the scapula, or shoulder blade, and help stabilize your shoulder.
According to the Mayo Clinic, gentle exercises, such as yoga, can help heal a minor rotator-cuff injury and keep the shoulder muscles limber. The Mayo Clinic also recommends daily stretching and strengthening for the muscles in your chest, shoulders, upper arms and upper back to help prevent further injury.
Causes
Some possible causes of a rotator cuff injury include aging, strenuous movement, poor posture, repetitive stress, weak shoulder muscles and heavy overhead lifting.
Considerations
See your doctor before starting any therapeutic exercise program and especially if your shoulder pain is severe, if it is difficult to move your arm or if your pain continues for more than a week.
Yoga for Shoulders
Alignment-based yoga styles such as Iyengar and Anusara can help improve your posture, stretch and strengthen your shoulder muscles and maintain integration of your upper arm bones in your shoulder sockets. Before class, inform your yoga teacher about your injury so he can guide you safely through your practice. Look for special workshops that focus on healing and strengthening shoulders.
Muscle Functions
According to Julie Gudmestad, licensed physical therapist and certified Iyengar teacher, your rotator cuff keeps your humerus in place as you move your arm upward, forward, backward or sideways.
The supraspinatus at the top of your scapula helps lift your arms overhead; your infraspinatus and teres minor at your upper back help external rotation; and your subscapularis, on the front part of your shoulder blades, helps internal shoulder rotation.
Poses to Try
In an article entitled "Arm Yourself Against Injury," Gudmestad recommends poses that involve light weight-bearing on the arms to strengthen the four rotator cuff muscles. Begin on your hands and knees and, with your arms fully integrated in your shoulder sockets, lift one arm forward next to your ear. Repeat on the other side.
To open your front body and get a good stretch, try the arm positions of the Eagle and Cow Face Poses. For the Eagle Pose, start with arms outstretched, then bring them forward. Bend both elbows and cross one on top of the other, so the backs of your hands touch each other. Lift your elbows and lengthen forward as you draw your shoulders back and downward. Repeat on other side.
For the Cow Face Pose, keep one arm at your side and raise the other overhead. Bend both elbows to clasp your hands behind your back. Use a strap or belt if they don't reach. Repeat on other side.
A more challenging exercise is to move from Downward Facing Dog into Plank Pose and then back to Downward Facing Dog. The book "Light on Yoga" by B.K.S. Iyengar contains information on how to do yoga poses in proper alignment.
References
- MayoClinic.com; Rotator Cuff Injury
- "Yoga Journal"; Arm Yourself Against Injury
- "Light on Yoga"; B.K.S. Iyengar; 1966
