Jump to content
IndiaDivine.org

How to build strength in shoulders?

Rate this topic


Guest guest

Recommended Posts

Annie,

 

Do push-ups. If you find it hard, do it with your knees on the

floor. But do remember to do push-ups the way you do chaturanga.

You do not need weights. Make it a point to do as mucch as you can

on one day then add a couple more the next.

 

 

 

 

 

ashtangayoga, "anniegurton" <annie> wrote:

> Okay, so I just posted a message saying that by persevering with

> your practice, pains and problems are eventually overcome, but no

> amount of practice seems to build strength in my shoulders.

> I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice

and

> still can't jump forward to bring my feet squarely between my

hands,

> or jumpback from sitting. I do a bastardised version of both.

> I also can't do backbends (lifting up from lying down) because of

> lack of shoulder strength.

>

> I do believe that the practice is designed to build strength and no

> other body building should be necessary.

> Does my original maxim about perseverence still apply? Will I

> eventually build shoulder strength? And if so, when ? Or in this

> case, should I start weight training to supplement?

> Advice would be welcomed,

> Best regards, Annie

> www.yogagoa.net

Link to comment
Share on other sites

Annie, trust in the practice. Of course keep at it, and of course

you will see increases in strength and lightness. Be careful

when you encounter pain, however; always vigilant to distinguish

between "opening"/bearable and "youchie!"/hurt kind of pain...!

 

Attention to alignment helps; try to imagine a square forming

between the hands, elbows, shoulders and floor when in

chatvari. Work the bandhas (for lightness and less likelihood of

injury) and, as importantly, keep the legs strong, the feet flexed,

heels pushing out, hamstrings engaged....

 

No weight training necessary- bearing your own weight in

practice is ample. Don't fall into thinking that other venues could

help cheat your way to "advancement"; they don't...

Link to comment
Share on other sites

Do push-ups. But going down chin, chest and knees only much like in

surya namaskar (inhale deeply through nose), exhale through mouth as

you push your body up. Do it gradually. Start with twelve, then

twenty-four, until you are able to do thirty through time. If you find

it difficult then start with women's push-up when the starting

position is with your knees, shins and insteps on the floor. Weight

training tends to create more injuriy for someone whose main practice

loosens the joints.

 

Cheers!

 

ashtangayoga, "anniegurton" <annie> wrote:

> Okay, so I just posted a message saying that by persevering with

> your practice, pains and problems are eventually overcome, but no

> amount of practice seems to build strength in my shoulders.

> I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice and

> still can't jump forward to bring my feet squarely between my hands,

> or jumpback from sitting. I do a bastardised version of both.

> I also can't do backbends (lifting up from lying down) because of

> lack of shoulder strength.

>

> I do believe that the practice is designed to build strength and no

> other body building should be necessary.

> Does my original maxim about perseverence still apply? Will I

> eventually build shoulder strength? And if so, when ? Or in this

> case, should I start weight training to supplement?

> Advice would be welcomed,

> Best regards, Annie

> www.yogagoa.net

Link to comment
Share on other sites

ashtangayoga, "anniegurton" <annie> wrote:

> Okay, so I just posted a message saying that by persevering with

> your practice, pains and problems are eventually overcome, but no

> amount of practice seems to build strength in my shoulders.

> I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice

and

> still can't jump forward to bring my feet squarely between my

hands,

> or jumpback from sitting. I do a bastardised version of both.

> I also can't do backbends (lifting up from lying down) because of

> lack of shoulder strength.

>

> I do believe that the practice is designed to build strength and no

> other body building should be necessary.

> Does my original maxim about perseverence still apply? Will I

> eventually build shoulder strength? And if so, when ? Or in this

> case, should I start weight training to supplement?

> Advice would be welcomed,

> Best regards, Annie

> www.yogagoa.net

 

its true that practise is designed to build strength and no other

body building should be neccessary, but in the beginning when you

have no upper body strength weights kind of give you a kick start

allowing you to lift yourself into back bends and so forth...thats

when you begin to build the strength and as you carry on practising

you will find you no longer need the weight training.

most people have some upper body strength to start off with

espicially if you have a physical job or are used to other forms of

physical exercise, but some of us never really use the muscles we are

supposed to in everyday life due to our increasingly sedentary

lifestyle, believe me weights will help, you im not talking body

builder level, just some light shoulder/chest press and lat pulldown

using 12-15 reps, this will tone and strengthen your muscles not

build them up too big. then once you get a little stronger you can

ditch them altogether as ashtanga is great weight bearing exercise.

you could carry on as you are without the weights but may find it

becomes frustrating and also painful, this in turn will make you

dread your practise rather than look forward to it.

Link to comment
Share on other sites

ashtangayoga, "tinazym" <tinazym@h...> wrote:

> Annie, trust in the practice. Of course keep at it, and of course

> you will see increases in strength and lightness. Be careful

> when you encounter pain, however; always vigilant to distinguish

> between "opening"/bearable and "youchie!"/hurt kind of pain...!

>

> Attention to alignment helps; try to imagine a square forming

> between the hands, elbows, shoulders and floor when in

> chatvari. Work the bandhas (for lightness and less likelihood of

> injury) and, as importantly, keep the legs strong, the feet flexed,

> heels pushing out, hamstrings engaged....

>

> No weight training necessary- bearing your own weight in

> practice is ample. Don't fall into thinking that other venues

could

> help cheat your way to "advancement"; they don't...

 

i agree but weights isnt all bad, like i said some of us dont even

have normal shoulder strength to begin with, so light weights if done

with the instruction of a qualified teacher can help tremendously to

strengthen the muscles around the joints and so prevent pain and

injury. i dont look at it as cheating rather supporting weak muscles

in the beginning.

Link to comment
Share on other sites

Just keep doing practice. I just turned 50. It took me a long time

to

lift up & jump back but I kept trying. It took 5 years & I thought I

might never get it. Then one day it just happened. It may have taken

a long time compared to other people - but this is MY practice & your

practice is uniquely YOUR practice. That's all that counts.

 

 

 

ashtangayoga, "anniegurton" <annie> wrote:

> Okay, so I just posted a message saying that by persevering with

> your practice, pains and problems are eventually overcome, but no

> amount of practice seems to build strength in my shoulders.

> I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice

and

> still can't jump forward to bring my feet squarely between my

hands,

> or jumpback from sitting. I do a bastardised version of both.

> I also can't do backbends (lifting up from lying down) because of

> lack of shoulder strength.

>

> I do believe that the practice is designed to build strength and no

> other body building should be necessary.

> Does my original maxim about perseverence still apply? Will I

> eventually build shoulder strength? And if so, when ? Or in this

> case, should I start weight training to supplement?

> Advice would be welcomed,

> Best regards, Annie

> www.yogagoa.net

Link to comment
Share on other sites

re jumping back while sitting: that takes A LOT of core strength

coming from the psoas. i can't do this either. but i am working on

strengthening this area. take 2 blocks or even phonebooks and place

by your hands. sit crosslegged and place your hands on the blocks and

simply lift your butt off the floor. you'll definitely feel that

psoas becoming engaged. if you can, lift your feet and butt off the

floor. and if you can go further lift your feet and butt and swing it

all back into chaturanga. using the blocks has definitely helped me

get in touch w/ my psoas and core. i find this a great tool. hope it

helps.

 

ashtangayoga, "anniegurton" <annie> wrote:

> Okay, so I just posted a message saying that by persevering with

> your practice, pains and problems are eventually overcome, but no

> amount of practice seems to build strength in my shoulders.

> I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice

and

> still can't jump forward to bring my feet squarely between my

hands,

> or jumpback from sitting. I do a bastardised version of both.

> I also can't do backbends (lifting up from lying down) because of

> lack of shoulder strength.

>

> I do believe that the practice is designed to build strength and no

> other body building should be necessary.

> Does my original maxim about perseverence still apply? Will I

> eventually build shoulder strength? And if so, when ? Or in this

> case, should I start weight training to supplement?

> Advice would be welcomed,

> Best regards, Annie

> www.yogagoa.net

Link to comment
Share on other sites

WOW ! I just did a practice and tried some push-ups.

Yes, they are definitely the thing for shoulders, but WOW ... I

could only do two at a time! I couldn't believe it! So much for

starting with 12!

I ended up incorporating a pushup into every chaturanga, and even

that I found *REALLY* hard. So, Yes you are right, that's obviously

the action I need to do.

The good thing about only being able to do two at a time is that I

should improve fairly fast - it will be interesting to see how many

I can do in six weeks / six months time.

Many thanks for the advice. Namaste.

 

ashtangayoga, drdaryl <no_reply> wrote:

> Do push-ups. But going down chin, chest and knees only much like in

> surya namaskar (inhale deeply through nose), exhale through mouth

as

> you push your body up. Do it gradually. Start with twelve, then

> twenty-four, until you are able to do thirty through time. If you

find

> it difficult then start with women's push-up when the starting

> position is with your knees, shins and insteps on the floor. Weight

> training tends to create more injuriy for someone whose main

practice

> loosens the joints.

>

> Cheers!

>

> ashtangayoga, "anniegurton" <annie> wrote:

> > Okay, so I just posted a message saying that by persevering with

> > your practice, pains and problems are eventually overcome, but

no

> > amount of practice seems to build strength in my shoulders.

> > I *am* 53 and took up Ashtanga at 50, BUT, I do regular practice

and

> > still can't jump forward to bring my feet squarely between my

hands,

> > or jumpback from sitting. I do a bastardised version of both.

> > I also can't do backbends (lifting up from lying down) because

of

> > lack of shoulder strength.

> >

> > I do believe that the practice is designed to build strength and

no

> > other body building should be necessary.

> > Does my original maxim about perseverence still apply? Will I

> > eventually build shoulder strength? And if so, when ? Or in

this

> > case, should I start weight training to supplement?

> > Advice would be welcomed,

> > Best regards, Annie

> > www.yogagoa.net

Link to comment
Share on other sites

Join the conversation

You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

Loading...
×
×
  • Create New...