BellaOnline Forums Health and Fitness Yoga Shoulder rehab question

Hi! I've been practising yoga off and on for several years (off usually due to life circumstances). This past July I separated my left shoulder, and its still in the healing process. I haven't been able to continue my practise, and sadly I let it slide. I'm determined to pick it back up and continue as I was before, but I'm finding a lot of the asanas difficult because of my movement limitations. Can anyone give me guidance on which asanas are best to help me strengthen and increase my range of motion? I'm getting pretty desperate to get back to full power, lol. Thanks!

Hi Sioux,

Sorry to hear about your injury. When a person is recovering from any kind of health problem the first thing you must focus on is healing. Before you concern yourself with getting back to normal activity, be sure your doctor agrees with everything you're doing.

Recently, I posted an article about shoulder stretches you may find helpful. This is part of a complete set of body stretching articles that will be finished within the next few weeks. You may want to start with the Neck/Head stretches and simply work you way down.

Your mind should be on sending healing energy to your shoulder and using the parts of your body that are stronger to get as far into any pose as you comfortably can go. Never over-extend yourself or cause yourself pain.

Here's the link:

Shoulder Stretches

For the rest of my stretching articles:
Yoga Stretches

Good luck to you!

Nancy Welker
BellaOnline Yoga Editor

Thanks Nancy. I have been listening to my body and only going as far as I can without pushing too far. Physiologically everything is where its supposed to be, but I was mis-diagnosed at the time of my injury, so I spent 4 weeks in a restrictive shoulder sling. I've been fighting tight and atrophied muscles ever since. I will read your article and let you know how things are going. Thanks again!

Well, I tried the stretches, and everything went o.k. The only trouble I had was with the last one, Pat Yourself on the Back. I have no problem reaching my left shoulder blade with my right arm, but I can barely touch my right shoulder with my left hand. I'm incredibly frustrated!! Any suggestions??

Just a quick note to let you know that my orthopaedist and I have decided that surgery is my best option. He'll be removing scar tissue from the A/C joint, checking for minor tears that my MRI may not have caught, and then removing 1/2" from the tip of my collarbone. It sounds worse than it is - I've done the same thing with my right shoulder. My yoga practise will be on hold for a bit, but I'm looking forward to full range of motion soon.

Sioux, my prayer for you is that you recover quickly and completely should you proceed with the surgery. Post back and let me know how you are doing!

All the best,

Nancy Welker
BellaOnline Yoga Editor