I recently completed a Course called, “Management of Chronic Pain for Health Care Practitioners” at Kripalu. I am incorporating these teachings into a holistic approach to foster ease and well being for people living with chronic pain and or other medical issues.
Addressing Chronic Pain
Pain is defined as an unpleasant sensation felt somewhere in the body. It is a sensory and emotional experience that can be acute or chronic, mild or severe. Pain that persists for three months or more is chronic pain.
One in four adults in this country have chronic pain.
I am a chronic pain sufferer. I am also a nurse practitioner, health counselor and yoga teacher, with experience in guided meditation and relaxation.
Did you know?
New research tells us that how you think about your pain can change the way it feels. Chronic pain is complex and there are no instant fixes and one size does not fit all. Long-term medication, with its complications, may not always be the answer. A holistic approach is a better way to reduce the unpleasant effects of pain that can hold you back from living a full life.
I can support you.
I would like to work with you to create an individualized, holistic and evidence- based approach that can reduce your suffering from chronic pain. This approach includes self-compassion, exercise, stretching, gentle yoga, mindfulness, counseling, healthy eating and specific breathing techniques to decrease stress. They have worked for me.
We can work together to design a specific program for you that can foster an improved sense of ease.
· Sessions are private and confidential
· In my studio, in your home, or by phone
· Reduced rates for 6-8 week series available
Please contact me at peacemountainyoga@gmail.com or call 518-329-0729.
If you would like this information on chronic pain as a downloadable flier, click the link below:
To learn more about yoga and meditation’s role in the management of chronic pain management, visit this blog post or go to https://peacemountainyoga.tumblr.com/post/168579576377/more-notes-from-kripalu-a-chronic-pain
Yoga for Rotator Cuff Tear
The rotator cuff is a group of muscles and their tendons that act to stabilize movement of the shoulder. There are 4 muscles called the supraspinatus, infraspinatus, teres minor and subscapularis. They arise from the scapular and connect to the head of the humerus. A rotator cuff tear is when the tendons at the end of the muscle becomes torn. This happens the most often with the supraspinatus muscle. Repetitive movements as in tennis or golf, pitching in baseball, swimming, and weight lifting or even normal wear and tear can cause this injury. Rotator cuff tears are common in older woman and in some cases a tear may go unnoticed. Usually there is shoulder pain especially when lifting the arm . Often rotator cuff tears can be treated non-surgically. For example initially rest and ice is recommended. Anti inflammatory medication or steroid injections can be helpful.
A physical therapist or yoga therapist can recommend passive or gentle range of motion exercises until a formal Rehab Program begins. A Rehab. Program may take up to 10 -12 weeks beginning with passive range of motion and progressing to strengthening and stretching exercises that will foster the gradual return to all activates and sports. There is even a new type of shock-wave therapy, which may prove helpful.
When surgery is needed, there are three surgical options to repair the tear. It can be done arthroscopically, open repair and mini open repair, which combines both open and arthroscopic techniques. Recovery from rotator cuff injury can take 4 to 6 months and a full recovery can take up to a year. The tendon is quite prone to re-injury so precautions must be taken and patience is important. Postoperative movement is limited and for best results patients should not pull, push or lift anything that weighs more than a pound for the first six weeks and driving is not advised. Gradually activities and physical therapy is re-started after the shoulder regains some strength, range of motion and comfort .
The Role of Yoga
There are varying degrees of rotator cuff tears. However involvement with your medical provider and physical therapist is always recommended. Initially Yoga can help the most by encouraging you to “rest” In yoga the type of rest may include Yoga Nidra (Yogic Sleep) This is a deep relaxation technique and a form of meditation. Recovery can be a time to rest, restore and reflect on your own needs. Yoga Nidra is a way to progressively relax all muscle groups and relieve tension in your body. There is also yoga nidra CD’s that can help you fall asleep and ones to ease pain. There are various types of meditation techniques including loving-kindness meditation. A Yoga teacher can guide you in these practices.
It is best to begin your yoga practice after surgery cautiously with restorative and gentle yoga poses. It is essential to avoid shoulder flexion(lifting the arm) and abduction of the arm (spreading arms out wide)j for 4- 6 weeks. Exercises that flex and extend the elbow, wrist and hand can be done . All poses that put weight directly on the shoulder of course must be avoided(i.e.-downward facing dog)
An initial yoga class after surgery can begin with gentle neck and shoulder rolls and shrugs .Forearm and hand exercises can be done especially after a sling was in place including opening and closing the hand and flexing and extending the arms at the elbow. Another exercise is to stretch your arm along a table with your hand on a small towel. Then little by little strengthening exercises can begin such as walking your arms up a wall. (see u tube videos by Dr. Mathew Boes)
Eventually with your doctors approval you can progress from passive exercises to yoga poses designed to actively strengthen and stretch your shoulder muscles. Three poses suggested in an article in Yoga Journal can be helpful when done several months after surgery with your doctor’s permission.(Dr. Paul Jerald, E-RYT 500
- Trikonasana-Triangle pose-and Warrior two pose-strengthens the supraspinatus muscle to stabilize the rotator cuff.
- Purvottanasana-Modified Upward Plank-(I feel this should be done only if you have had yoga experience in the past)
- Jathara Parivartanasana-Revolved Abdominal pose-will strengthen the rotator cuff with the back of the shoulder in contact with the floor
Please note the above poses are only a suggestion and should be done under the guidance or an experienced yoga teacher or yoga therapist. New younger students will need to work up to these poses.
There are many other poses to strengthen your shoulder joint. When you are fully recovered and have completed your Rehab Program begin Yoga Classes with a well-trained teacher. There are many available classes for beginners, often referred to as Yoga, Level 1.
Suggested Reading:Yoga for Healthy Aging-Baxter Bell,MD and Nina Zolotow