Many seniors have very limited shoulder movement, and chronic neck tension. When I begin to give them simple neck and shoulder movements they feel for the first time in years that they are able to move their neck and shoulders without pain.
I work with them doing Yoga Tune Up® Shoulder Circles, which was inspired by Jill Miller’s specifics on excavating the shoulder joints. Shoulder Circles help to release groups of muscles affecting neck and shoulder tension. I also love this movement for students because they are able to reflect on the extreme elevation from the shoulders and then depress them to the other extreme. They can then be reminded to feel their shoulders, and remember to drop them. Years of shallow breathing creates tremendous tightness and density in the thoracic spine, which leads to a lack of mobility inside the shoulder joint.
Yoga Tune Up® Shoulder Circles are taught in a way that leaves no question unanswered to the student. I had one student who had chronic neck pain from arthritis in the cervical spine, but was rooted in the romboids and upper back compression. I asked him to show me what he has been doing in Physical Therapy and he demonstrated a movement that slightly resembled Shoulder Circles. It was more like an intensely closeted, and far distant lost cousin. Here’s the YTU version below, or you can also see it as part of the 5 Minute Quick Fix for Shoulders video.
I also teach seniors and it makes sense that the elevation and depression of the shoulders as you circle and move the clavicle and the scapula would help to release the tension in the trapezius, rhomboid major and minor, and the levator scaula, trapezius, serratus anterior, pectorialis minor muscles and other connective tissue.
The TYU therapy balls definitely takes some getting used to since they can produce really intense sensations in the muscles. I like the idea of manually rubbing the ball over a student in order to for her to experience some muscular release. The next progression with the blanket also lets students go deeper, but lessens some of the intensity from rolling directly on the balls. These modifications have inspired me to look for ways to modify the positions to best meet the needs of students.
Shoulders, shoulders…. so much work is needed. We sit in front of the computer – just like I am right now, we drive, we cook, we read…
Shoulder openers – movement routines in shoulder routines of Yoga Tune up and balls are a great gift. Ball are a great prep for shoulders stretches and strengtheners. I often alternate: friction, stretch, strengthen, cool…. works like a charm.
Although I am not a senior, I too have chronic neck tension. I will have to remember to include these shoulder circles along with my neck stretches. I like your analogy about excavating the shoulder joints.
The description here is great for seniors and so relative to thier experience.
They are so trusting of the physiclal therapists suggestions and the contrast and language you present is another tool to give relief to a very needy area.
It is something how we take things for granted. I have a hyper mobile shoulder joint and never even paid any attention to that area of my body until I injured it. My shoulder had been frozen for 2 years. Now my range of motion is about 70% back, By doing Yoga Tune Up® Shoulder Circles I wish to fully regain my shoulder health. But most importantly, now I have an intelligence to move forward with my life and I am so grateful.
Great tip to help seniors. It’s an easy and simple movement nevertheless giving good results.
thanks for the tip. i have been asking students to circumduct their arms but am finding that many students actually have trapezius pain the next day, if there is particular weakness in this muscle, due to inactivity… this is a nice way to work up to circumduction.
Seniors too often immobilize themselves from simply not moving. When they do experience pain from movement, they immediately think it’s a bad thing and immobilize themselves even more. You’re right Todd, taking a very slow progressive approach is the way to go with this population.
this is wonderful for seniors, because is such a safe movement, it s a great idea every morning to juice up the shoulder joints specially after sleeping because our shoulders are in a fixed position over night creating tightness and stifness!
A senior friend fractured one of the muscles in her forearm over six months ago. She didn’t let that or a bright pink cast stop her very active lifestyle. The forearm has completely healed. However, compensation for the injured arm resulted in muscular atrophy and pain in the opposite shoulder. Physical therapy has helped the shoulder, but I already see her compensating in other areas, especially her neck and back. I’m hoping that a regular regime of YTU will prevent a pop-goes-the-weasel rotation of issues.
thanks for reminding me what a great, effective, and safe exercise this is. it’s easy to go for the more intricate shoulder circumduction exercises bc they look more fun, but with the arms down, there’s less mechanical stress on the joints as we take it into its full range of motion. i think the only thing is we have to remind people not to translate to the spine.
This is fantastic! and after watching Gil Hedleys Fuzz speech and just by circumducting my shoulders as well as flossing them into int and ext rot I feel even the tension in my neck disapear, thank you Jill!!
I do shoulder circles everytime I notice that I am hunching over the computer. As a result of this consistent practice (so much hunching), my shoulders glide easily through flexion and extension. I love that juicy fluid movement. We did shoulder flossing in our training this weekend and it reinforced the benefit of doing my should circles.
We live our lives with such forward momentum….hovering over computers, driving cars, watching TV, playing cards with friends….not to mention the forward slump so many seniors begin to see as their spines age. Love the Shoulder Circle exercise to counter that! I include it in all my yoga classes especially my Chair Yoga for seniors….they love it and I always hear a wonderful AHHH in the room as they are doing it!
I’m studying Yoga Tune Up as part of the 200 Hour Yoga Teacher Training Course. I grew up in a household with several elderly extended family members, so this article is especially helpful.
It is amazing how helpful just bringing movement to the shoulders can be to chronic pain in both shoulders and neck. My senior parents have felt intimidated by the idea of doing yoga, but these simple movements would be accessible enough for them and give them huge benefit. Thanks for posting!
I love these shoulder circles and I can see them being so beneficial for seniors. We watched a Gil Hedley video in class yesterday that addressed the issue of frozen muscles and how movement is so crucial to their lubrication, range of motion, and overall health. Shoulder circles are simple to teach and simple to perform, and so effective in keeping the shoulders happy.
It’s amazing what a difference shoulder circles can make in relieving neck pain……..no matter what our age. It can be done anytime, anywhere and is a great way to increase mobility in the shoulder joints. We may also find that our breathing improves as we alleviate tension in the shoulders, neck and thoracic spine. Shoulder circles are a definite “staple” of my practice and I will be certain to continue sharing it with my students.