Tense and Painful Shoulders - VeggieBoards
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#1 Old 10-23-2008, 04:45 PM
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I am nearly twenty years old, and I've been a dancer for quite some time. Since I do a lot of physical activities, it's understandable that I often get sore and tense. My shoulders are terrible. They are incredibly tense all the time, and it physically hurts if someone applies pressure to them, especially near my neck. I know that I need to get this fixed soon or it will spiral out of control. Massage? Heating pad? What are some options here?
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#2 Old 10-23-2008, 05:03 PM
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well im a massage therapist so i am of course going to recommend getting a massage. there are many things you can do to help relieve your pain however. tense neck and shoulders is most commonly caused from stress, so of course number one advice is to try to reduce stressors in your life (easier said than done i know!).

neck rolls are very helpful and can be done anywhere anytime, try to focus on bringing your ear towards your shoulder and stop in places that hurt and hold it there for a few deep breaths.

yoga is a great for dancers, have you tried yoga before?

my favorite pose for tight neck/shoulders is Threading the Needle, i can send a link if u don't know this one and want to try it, just let me know.

also i highly recommend a c-spine pillow (it is one of those pillows with a dip in the middle that supports your neck in an aligned position when you sleep on you side or back) because sleeping in the wrong position can cause chronic neck/shoulder pain. our muscles are supposed to rest when we are sleeping, if they are kinked into an awkward position every single night they can become shortened and cause a lot of pain.
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#3 Old 10-23-2008, 05:06 PM
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Yoga, stretching, ice packs, massage, and chiropractic care. You'll feel great.
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#4 Old 10-23-2008, 10:25 PM
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yeah, i cannot live w/o my "apple core" shaped pillow that GSG mentioned!
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#5 Old 10-23-2008, 10:33 PM
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Quote:
Originally Posted by greensgood View Post


my favorite pose for tight neck/shoulders is Threading the Needle, i can send a link if u don't know this one and want to try it, just let me know.

i'd like to see the link too; can you post it here?

"Somewhere along the way, someone is going to tell you, 'There is no "I" in team.' What you should tell them is, 'Maybe not. But there is an "I" in independence, individuality and integrity." Â George Carlin
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#6 Old 10-24-2008, 09:02 AM
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here are links to threading the needle pose:



http://www.yogabasics.com/asana/post...eadneedle.html



http://www.youtube.com/watch?v=iJTOc...eature=related



i also have been very happy with daily free yoga on this site:



http://www.yogatoday.com/
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#7 Old 10-24-2008, 09:06 AM
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Quote:
Originally Posted by LucidAnne View Post

yeah, i cannot live w/o my "apple core" shaped pillow that GSG mentioned!



i meant to mention that sometimes these pillows can be a bit pricey (costco has them for good price sometimes) so to know if you like it or it helps w/o having to buy one, try rolling a dish towel or sheet into a log shape and put it in your pillowcase so it supports your neck, it is a bit awkward to get the roll in the right place on your pillow but it should make your neck more aligned. if you feel better after sleeping like this a few nights, a c-spine pillow is a good investment.

some people can only sleep on their tummy's and this pillow kind of sucks for that, however it is not good for your back and neck to sleep on your tummy so this habit should be broken anyways.
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#8 Old 10-24-2008, 09:18 AM
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oh, cool, i'm going to go check those links.

"Somewhere along the way, someone is going to tell you, 'There is no "I" in team.' What you should tell them is, 'Maybe not. But there is an "I" in independence, individuality and integrity." Â George Carlin
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#9 Old 10-25-2008, 05:37 AM
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With neck rolls, be sure that when you are going to the side (towards the shoulder) you also bend your neck a little forward to decrease the compression in your spine or you could not only increase the tension you already have, but cause other problems as well. (In yoga teacher training now and that was one of the things stressed during last month's class)
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