shoulder trouble

[Librarygirl]

I don't think this is technically an injury (yet) but I want to do anything I can to avoid getting there!

I've been noticing a tightness/stiffness/pain? in my shoulders. This has been most noticeable in yoga class, but I also feel it during strength training (especially cuban snatch or the "L" in YWTL). I'll post some comparison photos in a sec, but first a description of the pain, last night as an example:

During an extended forearm sequence during class I felt intense achy, uncomfortable, unable to hold one of these pose more than a few seconds. Now, the following morning, I feel more moderate aching and a strange warmth in my shoulders as well as my wrists and elbows (during class I felt it in shoulders only). Oh and I'm not sure if this is related, but I've always been one of those people who responds to stress by pushing my shoulders up around my ears, and I sit at a computer most days.

I'm wondering if there are pre-hab exercises, or stretches or something else I should be doing to improve this. (or should I just avoid doing these poses?).

For example, I can do this with no pain or discomfort:

but this is very challenging (ignore the leg in the air, it is the arm/shoulder position that is the problem):

similarly, I can't even get into this position:

but this is ok:

finally, this pose has been an issue that we (my teacher and I) think might be related. I can get into the position and hold it, but I can't come out of it smoothly--basically I come down and inch or two then flop hard onto the ground:

Ok, sorry for the novel length post, but maybe someone has some ideas for me? Thanks!

[UConnJulie]

Sounds like it might be coming from your neck ... fix your ergonomics and postural issues and it will likely resolve.

[Librarygirl]

Thanks so much for responding Julie.

I'll admit I am a little confused.

My neck isn't stiff and it doesn't hurt. I get that these areas are connected I just don't understand why I wouldn't also feel it in the neck if this is what caused it...

If you have any suggestions about how to fix my ergonomics and my postural issues I would be happy to learn more.

[UConnJulie]

Anything that you feel in both sides, with neurological symptoms like feelings of warmth, the cause is generally central. Also, you describe sitting with your shoulders up under your ears, which is contracting your upper traps and levators and will have an impact on your neck since that's where those muscles attach. Finally, your symptoms are there in picture 3 (where the neck is really extended) but not in picture 4 (where the neck is in neutral).

If you post a picture of your workstation and photos of yourself in a relaxed position (ie not flexing) from the front, side, and back I am happy to make recommendations.

[lovelyn]

Hi. I'm new here.

I have to agree with UConnJulie. It sounds like your neck. You said you work at a computer a lot. It's not uncommon for people who work at computers to have neck problems. When you work, sit in your chair with a relaxed yet straight posture. Your arms and shoulders should be relaxed. You should have to look down to see your computer screen. It's best if you look slightly up because that allows for the natural curve in your neck.

You can loosen your neck and shoulders with self-massage. I like to squeeze and release my muscles. Experiment and see what feels best to you. You might want to see a professional massage therapist. I advocate self-massage because a lot of people can't afford to see a therapist regularly. If you can, see a professional. It's always nicer to have someone else give you a massage.

You should be able to ease the achiness with regular self massage and some stretching. You know your body best. Experiment and be aware of what feels like it's helping and what doesn't.