Ever had shoulder pain? No??? You are lucky and very unusual. I totally remember my first bout. Scooping really hard ice cream at a school fundraiser, this giant container of vanilla, the table way too high for a short gal like me. Feel that? But I was fine doling it out for a couple hours. It wasn’t until the next day I noticed a dull ache about three inches south of the shoulder joint. Classic. And so began my personal introduction to rotator cuff dysfunction.
Way different than learning about it in a textbook, for sure. But that’s how it’s been in my lifetime. I am the living result of a very active existence moving with a multitude of illuminating misfortunes. A recipient of the inside story on body aches and challenges. Ranging from the annoying to the severe. Low back and hip and neck pain, nerve impingement, foot and knee difficulties, tennis elbow, ankle sprain, patellar fracture, scoliosis, forearm/thumb irritation. Don’t get me started.
My rotator cuff chapter lasted on and off for a decade. In fact, the somatic memory of it is still with me, awakened because I’ve comfort-inducing-slept on my right side too much lately. I did not learn what I needed to know about the necessary rehab and management from books or, sad to say, going for physical therapy. There is such an emphasis in current clinical practice on strengthening and range of motion. The ubiquitous “fingers up the wall” and the predictable tubing external rotation is still the all too common prescription. A treatment that can actually be extremely irritating. I’m sorry if this sounds familiar to you.
On my own, I waded through deep study of the anatomical mechanics and ongoing trial and error and observation. I kept my sights on what was tight and needing release. I experimented my way to creating subtle stability, gained proficiency in shoulder taping. I had a couple cortisone injections. Only then, gradually and respectfully, could strength and range of motion be added in. My healing scenario of three steps forward and two steps back was the same frustrating roller coaster I coach every one else through.
Combine the shoulder’s amazing range of movement, the demands we continually place on it and the delicate way it is pieced together…well, it’s amazing it functions well at all. If you are super-curious, this video will answer all your geeky questions about the mechanics of the fascinating shoulder complex.
In Thursday and Friday Essentials this week we play in this deep shoulder field. We always start with a little slide show of the territory. The imagination is so powerful in healing. We release the entire spine, shoulder blades, legs and organ body and then dive into creating subtle core stability. Warrior 2 will be the perfect simple pose to feel the way the rotator cuff gently cinches the ball of the humerus into the shallow socket of the scapula. To feel the way the gentle cinching is supported by the release and stability we have awakened in our earlier practice. We’ve added the use of blocks and access to a wall to our practice. Don’t have yet? I always offer alternatives.
On Saturday, in once a month Essential Recharge we coast through the territory covered in February. Feel the heart basket in its entirety: thoracic vertebrae, ribs and sternum, heart and lungs and diaphragm, the deep musculature that creates movement. Recharge is for you if you’ve never experienced Essentials. And it’s totally for you if you want a luxurious slow ride through how to be loose, long and strong.
My second vaccine is this Sunday. Which means I will finally be available for in person physical therapy visits in my East Sac studio. Transmission is still an open question, so unless you have been vaccinated, double masking for both of us will be required. I will continue on Zoom probably as long as I remain in practice. It has been amazing to see many of you beyond the bounds of my local geography. It has limitations that the advantages far outweigh.
The shoulders…we can sometimes feel as if we carry the weight of the world there. It’s been said that it’s not the load that breaks you down, it’s the way you carry it. True that. Let’s learn to carry with ease…❤️Bella