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Neck, Shoulders & Upper Back Care – Choosing Asana

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Adaptation

Overview

In this lesson, we explore considerations for choosing and adapting asana for students experiencing neck, shoulder or upper back issues.

Objective

Apply knowledge of anatomy and of neck, shoulder and upper back issues to choose and adapt asana.

What You'll Get

Explain which poses are generally not recommended for students with neck or shoulder issues or excessive rounding in the upper back. Describe the factors which increase the likelihood of a student using poor form in repetitive vinyasa, thereby putting their shoulders at risk. Note practices that may help to release associated tension and ways you might assist students in increasing awareness that supports upper back, shoulder and neck care. Give examples of types of asana that may help to correct some common physical imbalances related to upper back and shoulder issues and describe the vital importance of employing a mindful, safe progression of shoulder strengthening. Describe practices that can help to strengthen the shoulder girdle without engaging in risky weight-bearing asana and sequences that can support class planning for neck, shoulder and upper back care.

Poses to Avoid

Sirsasana (Headstand)

For neck issues, many experts avoid Headstand as it places pressure on the cervical spine and aggravate existing neck problems.
In the case of kyphosis, also, Headstand is not safe due to the fact that the thoracic spine “is not properly aligned to channel weight.” (Bill Reif)
However, see information provided in this section regarding Headstand Prep as part of strengthening practice for those who are ready, and when close supervision is possible and alignment risks can be eliminated.
Salamba Sirsasana

Sarvangasana (Shoulderstand)

Although neck stress is less than in Headstand, Shoulderstand can also aggravate existing neck problems.
And as with Headstand, those with kyphosis cannot properly align themselves in such inversions.
Salamba Sarvangasana

Repetitive Vinyasa

If there is any misalignment of the shoulder joint in weight-bearing poses such as Plank, Chaturanga, Downward Facing Dog and arm balances, repetitive practice can lead to more issues, such as pinching the bursae or tendons of the shoulder and exacerbating neck compression. (Amber Burke)

Misalignment in such poses is more likely among:

New students
Students with rounding in the upper back – because these students have internally rotated shoulders, they are vulnerable to shoulder injury in such poses
Students with occasional shoulder or neck pain
Students who have become fatigued after repeated vinyasa

For Kyphosis

FOR KYPHOSIS, AVOID SPINAL FLEXION

[The quoted expert] does not recommend that yoga students with kyphosis do poses that flex (round) the spine, which would reinforce their undesirable postural habits and may even lead to more fractures for those whose kyphosis is caused by osteoporosis and osteoarthritis. “For those with a fragile, kyphotic spine stemming from one of these diseases, even the spinal flexion that comes from hugging the knees to the chest while lying down could cause vertebral collapse,” he explains. – Amber Burke

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