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Shoulder Rolls and Pain
So I took a floorwork class this week and learned some awesome stuff! I finally learned how to do a shoulder roll, but now my neck and shoulder are KILLING me. Is this something that goes away after doing it a lot, or perhaps I did it wrong? Are there any stretches or exercises I can do to alleviate the pain?
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7 Replies
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How new are you to pole?
Should rolls are not a beginner type movement as they require a lot of strength through the core and the triceps. If you don't have the tricep strength to lift yourself as you roll over you compress the cervical spine and cause pain and other issues. Shoulder rolls, shoulder stands etc….also require correct shoulder engagement and 90% of instructors I have seen teach them—have no clue how to teach them properly and safely.
When you don't hurt—lay on your back and go up into a shoulder stand supporting your hips with your hands. Shoulders need to be down and back–as if you were squeezing a coin between your shoulder blades. Having the correct shoulder placement alleviates the pressure on the neck. You will instantly feel the difference.
Does that make sense?
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Oops….forgot to answer your question…
If you give me a better idea of where exactly the stiffness and pain is localized……..I can offer stretches for those specific areas.
I would however also recommend seeing a massage therapist, chiro or physiotherapist depending on your preference. Cervical spine is nothing to mess with with and if you have a compression injury, it should be properly dx and treated by a professional.
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Thanks for your feedback. I started pole in February, and I'm a level 3 in my studio (climbing, no inverts). I'm pretty new. I can feel pain and tightness from the base of my neck and along the top of my shoulder on my back. I feel tenderness along my shoulder blade. My boyfriend gave me a massage last night and said that my muscle on my right side (side I used for rolling) was a lot larger than the left (probably inflammation). That makes me nervous that they would teach shoulder rolls to anyone if it requires certain strength. How do you know when you're strong enough to do them?
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I own and operate my pole and personal training studio as well as teach gymnastics. My requirement for all ages is that they need to be able to a push up—even a modified(ladies) push up. Being able to complete a push up(even just one) is a good indication that the student possesses the necessary strength in their triceps and chest and if they can hold their own body weight without collapsing in the pushup(plank) they have enough core. I have a few others, like plows that we will use for building strength, but even these I only begin teaching to higher level beginner students due to the risk of cervical strain/compression injury.
Do you have Veena's Lessons? If not–I highly recommend. I send my students to purchase lessons once they buy a pole for home.
Veena has excellent conditioning tutorials as well as excellent lessons. I have seen other online tutorials that are paid—-I don't care for them and they are priced considerably higher than Veena's.
Get in and get that neck properly diagnosed. You may have pinched a nerve…. it is definitely a good strain with all that inflammation. REST, professional diagnosis and care are the key to getting better. The dr/chiro/massage/physical therapist will advise you how to care for it properly at home in between seeing them with a mix or heat/ice(depending on their DX) and may suggest anti inflammatory medication as well as stretches etc…..
Keep us posted….
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Reenie gave some great advice and she's right about it not being a beginner move. I just wanted to say I hope you're feeling better ladynocturnal!
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Thanks so much for your replies. I FINALLY got my pole installed at home so did a quick workout and I feel SO much better. Like, the pain is GONE. I will wait until I build up more strength to work on them again. However, I can do a couple of normal pushups, and I'll continue to work on those. I don't have Veena's lessons yet, but I intend to in September or so when my best friend's wedding isn't eating up my money!
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Happy to hear your feeling better!
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