Do you, or someone you know, have a constant ache or pain in the shoulder area? This is very common in sports such as tennis or baseball, and trades such as painters and carpenters. Weightlifters, and yes Yogis, are also prone to shoulder injury. Whether from overuse wear and tear, or a specific injury, the good news is that I can help.

The rotator cuff is a group of muscles, tendons, and connective tissue that surround the shoulder joint. The rotator cuff attaches the upper arm bone/humerus to the shoulder blade/scapula, and also helps to lift and rotate your arm.

Rotator cuff injuries and tears are extremely common, and if caught early on, can most often heal with physical therapy, some good massage, and specific strength exercises.

Symptoms of a rotator cuff injury or tear might include:

• Dull pain in your shoulder
• Weakness or limited range of motion in your arm
• Pain when you touch your head or reach behind your back
• Grinding or crunching sound when moving your shoulder
• Trouble sleeping

There are always compensation patterns to consider when we have an injury. When there is a rotator cuff problem, guess what muscles can often get misused...those muscles that you always want to have massaged, at the top of your shoulder, upper back, and neck. These are the trapezius, levator scapulae, and rhomboids.

Here are a few tips that can help with a tear or chronic shoulder issues.

• Roll and massage your trapezius, levetor scapulae, rhomboids, lats, and pecs. Use a variety of soft balls, firmer balls, and foam rollers. Join me for my upcoming rolling class, details below, to truly experience the bliss of self massage.
• Work at passive and active internal and external rotation of the shoulder and arm. Resistance bands are a great tool for these exercises.
• Do a variety of rowing style exercises. Changing your relationship to gravity can help target different areas, as well as support your back.
• Protraction and retraction of the scapula - think move your shoulder blades away from your spine, then squeeze them towards your spine.

Here is a lovely yoga quote that always resonates with me.

"Let your effort balance your ease, your strength balance your flexibility, your breath balance your rhythm."

Your body, no matter your age, activity level, or injuries...we all need to work at balancing strength and stability, with mobility and flexibility. One does not counteract the other.

Be consistent, 15 minutes every day is better than one hour once/week.

Private yoga sessions are a great way to target your own body's specific needs, and get a personalized program to help you through chronic pain and injury. Please spread the word.

Watch for a few updated new videos to hit my video library this month, including one specific for rotator cuff...coming soon!