Yoga tips for beginner

hi this is Alex and I want to answer question and we use this in a moment

the question is what do you consider the best postures for women who complain

frozen shoulders ok so we're starting with the yoga assumption assumption that

yoga can actually do something

we're starting with the assumption that a yoga pose could do something so let's

just break that down for a second i personally would not start with poses

what we want to start with is one of two things one of three things the very

first thing you should do if you haven't yet

you don't remember it let's check out google Headley's video on youtube

it's called the fuzz speech the fuzz speech by feel heavy

you've got to check this out because it in a short nutshell it shows the one of

the fundamental reasons we could get a frozen shoulder as many reasons could be

mental could be emotional could be physical as a source as a reason we

might be further but but in a two large degree

there's a sense that this won't move and then tissue builds up around

so for the person who's that for who that is the case that the tissues won't

work others pain involved then posed the last thing i would do one of the last

things i would do tip to preempt to set the shoulder up for success those two

things anymore

one is pain free movement and two is to introduce change from the outside

so patriot movement might look something like this and walk in and I see this

shoulders present it hurts if I move it p on here

it hurts to move beyond here without knowing anything else

one thing you can do to empower me is to start working with pain free movement

now if we really opened up to being created to let go of assumption

terms and even what we think may never know we might just start out with

what's simple movement don't give me success without pain

now what this does is it starts to connect movement with joy

with pleasure if this feels good or the very least doesn't feel bad that my

nervous system says let's have some more than I like that

so we can start to build the movement pattern many many exercises you could do

you can take any exercise and start with this idea of successful movement in a

pain free range of motion

breathing relaxing align the nervous system to learn and you can develop

bigger and bigger movements

now the next level of specificity and skill would be to say what is the

shoulder do what going to do and what can we take it to do next

so remember that there's a few specific range of motion that build up all the

movement patterns one is elevation depression internal rotation external

rotation a bead option

horizontal a deduction take it away from it like a deduction bringing it to the

middle you can take it beyond the midline

but essentially have a deduction a deduction

we've got collection and we've got extension if I forgotten you add it to

the list below right to it but I think that's awesome

we can combine them in the movement is called circumduction

so question one thing to do very specifically in very skillfully would be

to assess someone children and ask them to do each one and assess them rate them

score them how they do on each one and then we can track progress along all of

those ranges of motion and what's beautiful is you don't have to have any

exercise repertoire to simply say let's do a little bit of a production

ok hurts their great let's hang out right there and play with a few other

movement patterns and just let it be gentle with the nervous system allow for

success

if I can't take my hand out here with pic with being completely pain free then

strengthening challenging and loading it with force in a pose might be a horrible

idea for some a box . into shoulder flexion inflection is only one of about

nine ranges of motion that I can do might not be the best use of my energy

and time to try to help her shoulder that's really you know very upset

we're going to move the patterns is number one now I'm holding this yoga to

the ball because this is one of the best tools

it's squishy so it's gentle as a therapy call some of the best tools you could

possibly use to introduce movement on your own from the outside

now you can get our offer you can get a great body worker and i can recommend to

people they are going to really really help you if they know what they're doing

but this is a great way to to work with yourself and you've got all sorts of

wonderful muscles that will affect your shoulder

so again without knowing anything about wine that shoulder is frozen in the

first place

we know that the heck minor is a really rich source of really your rotator cuff

muscles your SuperSpeed NATO's you teres minor interest in infraspinatus your

subscapularis you can take in there with your thumb

these are muscles that are really super wonderful central movement from the

outside then working in to adopt by your laps your straightest emptier all these

muscles are

really wonderful to introduce movement on the outside and you don't have a

therapy ball

you can use an apple more seriously

you can just work from the outside and so most subtle movement from the outside

concerns a break up scar tissue and introduce my circulation to allow for

for the movement that needs to come into healing to happen

so these are the two things

pain free movement patterns in your basic directions of movement for the

shoulder play with pain free movement patterns that injury that involve all of

your joints including your neck is much more skillful and highly leveraged that

a particular pose you can do and then once you've got a good foundation

through the movement and through soft tissue or that you do on yourself or

someone else introduces 40 then you deserve to challenge yourself with

particular poses a health for a bit longer period of time

always keeping in mind that would actually creates healing heal

here is the connection between the effort you're producing and the sense of

ease and comfort that you're holding

when you work too hard he actually did some damage survey to hold the original

definition of an awesome

and even if younger which is that intersection that the the place in meant

the middle between effort and ease

so I hope that's helpful to really think through what would be really beneficial

for someone with a frozen shoulder and any questions email me at alex at

Plescia . com