Standing wide-legged bend
After my shoulder surgery on January 6, I met with my doctor four weeks after the surgery for my first post-op follow-up. At that time she told me that due to the nature of the surgery which involved the use of a human graft, the recovery is going to be quite slow. It could take up to a whole year before I gain full range of motion and strength. Of course, since using human graft is a relatively new procedure, not much data is available from actual case studies to make a good, realistic assessment of the recovery time. It is not even clear what "full recovery" means. In my doctor’s estimate I may regain full range of motion; however, I may gain only about 80-85% of my previous strength in my arms and shoulders. These follow-ups will continue every four weeks for the next few months.
My current yoga practice
Despite limitations in the arm and shoulder movement, I have been able to maintain my full yoga routine which I practice early in the morning. I am usually up at about 4 – 4:30 AM. After my morning ablutions, I start my practice at around 5:30 AM. The practice lasts approximately 2 hours and 15 minutes:
- Pranayama 30 – 35 minutes
- Meditation 30 – 35 minutes
- Asana 65-75 minutes
Given the situation with my shoulder, I am unable to do any of the asanas that involve movement of the arms and shoulders. For example, I am unable to practice these poses: bhujangasana (cobra), dhanurasana (bow), downward facing dog, plank, any pose that involves raising the arms up and overhead etc. However, despite this obvious limitation, I am still able to do most of the standing, seated and reclining poses that do not involve arm/shoulder movement. In fact, I have been able to spend a little more time on asanas that involve flexibility in the knees, ankles, hips, thighs etc. I have also been spending more time working on the core. As a result I have noticed some improvement in flexibility in many of these areas.
Some of the main asanas that are a part of my daily routine are:
- Warrior 1, 2 and 3
- triangle pose
- Hanumanasana
- Kapotasana (pigeon)
- tree pose and variations
- camel pose
- standing wide-legged forward bending pose
- seated poses like head-to-knee pose, seated forward bending pose, seated wide-legged twisting pose, seated wide-legged forward bending pose
- reclining leg stretches, reclining leg rotations, bicycle moves, pawana-muktasana variations
- boat pose and variations
- bridge pose
- reclining and seated twisting pose
- and a few more …
The pranayama practice includes: kapalabhati, along with bandhas; ujjayi pranayama, rapid breathing, bhramari (humming bee), alternate nostril breathing with the practice of retention and bandhas. Every now and then I also include sama-vritti (square wave), and interrupted breathing (step-wise) in my practice.
As preparation for meditation I have been doing mostly breath awareness as well as the trataka (candle gazing) practices. After doing these for about ten minutes, I transition to my mantra meditation.
All in all, it is a very satisfying and energizing practice. As time goes by and shoulder/arm begin to gain some strength and range of motion, I will start adding some of the weight-bearing poses like the downward facing dog etc.
I would love to hear your experience with your home practice, especially if you are practicing with any kind of a handicap.
I want to thank you for your post. I am going to have my shoulder surgery in two weeks. I started taking a beginning yoga class about 3 months ago. I love practicing yoga and I am sick knowing I am not able go to my yoga class for the next several weeks. My doctor said I will be in a sling for 6 weeks. After reading your post I now know that with my doctor’s guidance I can still continue to practice yoga using some of poses you listed. Thank you!
Hello Irene,
Wishing you all the best with your surgery. My suggestion would be to stop “being sick” with your situation. Life brings a variety of turns and twists, not necessarily pleasant. However, unless we learn to accept it all gracefully, we are only inflicting pain on ourselves! Just my two cents …
Hi Subhash,
May I ask how’s your recovery and how much range of motion you got back? I am also considering a shoulder surgery and likely it’s the only option for me after more than 2 years of pain and modified yoga practice. I practice ashtanga mysore style 6 days a week for quite some years. knowing that i may never be able to do some asanas that i used to be able to is not easy and sad. And I think he path of recovery is not going to be easy too. Did you get a “full recovery” after a year now?
Thank you!
Hi May, As I mentioned in a subsequent article (http://yogawithsubhash.com/2017/05/19/my-shoulder-update-deja-vu-rotator-cuff-re-torn-yet-again/) my rotator cuff got re-torn again. So now I am living with a torn cuff. Previously though, I had surgery on both shoulders – right shoulder in 2002 and left in 2005. Both those went well and I regained almost full functionality both in term of ROM as well as strength. Shoulder surgery, when successful, is quite effective. You should definitely consider it.
Hi May Wong! I AM RESONATING WITH YOUR MESSAGE HERE. I would like to know how are you after your surgery and were you still able to practive ashtanga?
After the surgery, my rotator cuff was torn again during PT. I am managing quite well despite the tear and am able to practice almost 80% of the asanas.
Dear Sir,
I had a Humerous Bone fracture surgery. Philos plates were placed with 9 screws.
I have yet to regain full motion of my Arm and shoulder, due to excessive muscle stiffness. It is almost 6 months now. Physiotherapy being done. My age is 59. I had been doing Yoga earlier.
will Yoga asanas help and how much.
Thanks
raghavendra Rao
Gentle yoga asanas under the guidance of a yoga instructor should definitely help.
Hi Subhash
I have read this thread with interest. I have always enjoyed yoga but currently out of action. Five weeks after shoulder surgery and 10 days after pelvic floor surgery 10 days ago I am a wreck. I seem to be suffering from an inordinate number of headaches, trying to stay off the pain killers but really struggling with out them. Trying to keep constipation at bay with softeners, have had redundant rectal tissue removed.
What to do, can you suggest some practices for me. One more week in the sling and 5 more weeks recovery for pelvic floor
Hi Stephanie, I am sorry to hear about your health situation. While you are still in recovery, you may attempt various pranayama practices and meditation. This should give you energy as well as some mental calm to help you deal better with recovery. For constipation, look up instructions for Laghu Shankha Prakshalana on my blog and try it out. Wishing you all the best.
I was really surprised to see bridge pose in your list!! Typing this now, I’m thinking perhaps you did the pose withOUT rolling your shoulders and clasping your hands under your lifted torso?
Hi Priscilla, since this was almost four years ago, I don’t recall the details of my practice at that time. Much has changed since then – I re-tore my rotator cuff during PT around the summer of that year. I opted not to go for another procedure. I have learned to live with this limitation. Due to my regular yoga practice, some of the muscles adjoining the torn muscles seem to have gained strength and I am able to do some of the weight-bearing poses, like the downward dog, cobra etc. Of course, there are many that I can’t do. Fortunately, there is no pain in my shoulder and I am able to enjoy my daily practice.