Rowing is a popular sport that requires a lot of upper body strength and endurance. However, it can also be a source of shoulder pain and injury for some athletes. Rowing with bad shoulders can be challenging, but it is not impossible.
With proper understanding of shoulder anatomy, rowing mechanics, and preventative measures, rowers can continue to enjoy the sport while minimizing the risk of shoulder injuries.
Understanding shoulder anatomy and rowing mechanics is essential for preventing shoulder injuries. The shoulder joint is a complex structure that involves the interaction of multiple muscles, tendons, and bones.
When rowing, the repetitive motion of the arms and shoulders can put a lot of strain on the rotator cuff muscles, leading to inflammation, pain, and even tears. Proper rowing technique and posture can help reduce the risk of injury by distributing the load evenly across the shoulder joint.
Identifying common shoulder injuries from rowing is also crucial in preventing further damage. Some of the most common shoulder injuries in rowing include rotator cuff tendinitis, impingement syndrome, and bursitis.
These conditions can cause pain, weakness, and limited range of motion, making it difficult to perform daily activities, let alone rowing. Early diagnosis and treatment can help prevent further damage and speed up recovery time.
- Understanding shoulder anatomy and rowing mechanics is crucial in preventing shoulder injuries.
- Identifying common shoulder injuries from rowing can help prevent further damage.
- Preventative measures and safe rowing practices can help minimize the risk of shoulder injuries.
Understanding Shoulder Anatomy and Rowing Mechanics
Rowing is a low-impact exercise that can be an excellent option for individuals with bad shoulders. However, before delving into rowing, it is essential to understand the shoulder’s anatomy and rowing mechanics.
Muscle Groups Involved
Rowing involves several muscle groups, including the arms, back, and upper body. The shoulder muscles, including the rotator cuff, rhomboid, and latissimus dorsi muscles, are also involved in the rowing movement.
The rotator cuff muscles are a group of four muscles that surround the shoulder joint. They help to stabilise the shoulder joint and allow for the arm’s movement. The rhomboid muscles are located in the upper back and help to retract the shoulder blades. The latissimus dorsi muscles are the broadest muscles in the back and are responsible for pulling the arms down and back during the rowing motion.
Rowing Technique and Shoulder Movement
During the rowing motion, the shoulders move in a circular motion, with the shoulder blades retracting and the arms extending and flexing. It is essential to maintain proper form during the rowing motion to avoid shoulder injuries.
The rowing stroke begins with the arms extended, and the shoulders relaxed. As the rower begins to pull the handle towards their chest, the shoulders begin to retract, and the arms flex. At the end of the stroke, the arms are fully flexed, and the shoulders are fully retracted.
It is crucial to avoid shrugging the shoulders during the rowing motion, as this can put unnecessary strain on the shoulder muscles. Instead, the rower should focus on pulling the handle towards their chest using their back muscles while keeping their shoulders relaxed.
In conclusion, rowing can be an excellent exercise option for individuals with bad shoulders. Understanding the shoulder’s anatomy and rowing mechanics can help to ensure proper form and avoid shoulder injuries. By focusing on the back muscles and keeping the shoulders relaxed, individuals with bad shoulders can still enjoy the benefits of rowing.
Identifying Common Shoulder Injuries from Rowing
Rowing is a physically demanding sport that requires repetitive upper body motions, making the shoulders vulnerable to injury. In this section, we will discuss the common shoulder injuries that can occur from rowing, including their types, symptoms, and diagnosis.
Types of Shoulder Injuries
There are several types of shoulder injuries that can occur from rowing. These injuries include:
- Shoulder Impingement Syndrome: This occurs when the tendons or bursa in the shoulder become inflamed and irritated due to repetitive overhead motions.
- Rotator Cuff Tear: This is a common injury in rowers, which occurs when the tendons in the rotator cuff tear due to overuse or injury.
- Tendinitis: This is an inflammation of the tendons in the shoulder, which can occur due to repetitive motions.
- Bursitis: This is an inflammation of the bursa in the shoulder, which can occur due to repetitive motions or injury.
- Frozen Shoulder: This is a condition in which the shoulder joint becomes stiff and painful, making it difficult to move.
- Shoulder Dislocation: This occurs when the upper arm bone pops out of the shoulder joint, causing pain and immobility.
- Cartilage Tear: This is a tear in the cartilage that cushions the shoulder joint, which can occur due to injury or overuse.
Symptoms and Diagnosis
The symptoms of shoulder injuries from rowing can vary depending on the type of injury. Some common symptoms include:
- Pain in the shoulder joint or upper arm
- Swelling or inflammation in the shoulder
- Stiffness or limited range of motion in the shoulder
- Weakness in the shoulder or arm
To diagnose a shoulder injury, a doctor will perform a physical examination and may order imaging tests such as an X-ray or MRI. Treatment for shoulder injuries may include rest, physical therapy, medication, or surgery, depending on the type and severity of the injury.
In conclusion, rowing can cause several types of shoulder injuries, including shoulder impingement syndrome, rotator cuff tear, tendinitis, bursitis, frozen shoulder, shoulder dislocation, and cartilage tear. If you experience any symptoms of a shoulder injury, it is important to seek medical attention promptly to prevent further damage and promote healing.
Preventative Measures and Safe Rowing Practices
Rowing can be a strenuous activity, especially for those with bad shoulders. Proper preventative measures and safe rowing practices can help reduce the risk of injury and allow rowers to continue to enjoy the sport.
Proper Posture and Form
Maintaining proper posture and technique while rowing is crucial to prevent shoulder injuries. Poor posture can lead to muscular imbalances and instability, putting unnecessary strain on the shoulder joint. Rowers should focus on keeping their shoulders relaxed and down, their chest lifted, and their core engaged. They should also avoid hunching over the oars and instead sit up tall with a straight back.
Strength Training and Conditioning
Strength training and conditioning can also help prevent shoulder injuries. Rowers should focus on strengthening the muscles that support the shoulder joint, including the rotator cuff and scapular stabilizers. Resistance bands and light weights can be used to target these muscles. Additionally, incorporating exercises that improve overall stability and control, such as planks and side planks, can help reduce the risk of injury.
Warm-Up and Cool-Down Routines
Proper warm-up and cool-down routines are essential to prepare the body for rowing and aid in recovery. Rowers should start with light aerobic exercise, such as jogging or cycling, to increase blood flow to the muscles. They should then perform dynamic stretching exercises, such as arm circles and shoulder rolls, to improve range of motion and flexibility. After rowing, a cool-down routine that includes static stretching can help reduce muscle soreness and prevent injury.
Rowers should also listen to their body and adjust their training load accordingly. Overtraining can lead to fatigue and increase the risk of injury. By following these preventative measures and safe rowing practices, rowers with bad shoulders can continue to participate in the sport they love with confidence and knowledge of how to protect their shoulders.
Treatment and Management of Rowing-Related Shoulder Pain
Rowing is a physically demanding sport that can lead to shoulder pain and injuries. If you experience shoulder pain while rowing, it is important to take immediate action to prevent the injury from getting worse.
If you experience shoulder pain while rowing, stop immediately and rest the affected area. Apply ice to the injured area for 20 minutes at a time, several times a day. This will help to reduce inflammation and pain. Avoid using heat on the injured area as this can increase swelling.
The PRICE method (Protection, Rest, Ice, Compression, Elevation) is an effective way to manage acute injuries. Protect the injured area from further damage by avoiding activities that cause pain.
Rest the affected area to allow it to heal. Apply ice to the injured area to reduce inflammation. Use compression, such as a compression bandage, to reduce swelling. Elevate the injured area to reduce swelling and improve blood flow.
Rehabilitation and Recovery
If the pain persists, seek medical attention from a doctor or physical therapist. They can diagnose the injury and recommend a rehabilitation program to help you recover. Rehabilitation may include exercises to improve shoulder strength and flexibility, as well as manual therapy to reduce pain and improve range of motion.
It is important to avoid activities that cause pain while recovering from a shoulder injury. Gradually return to rowing and other activities once the pain has subsided and you have regained strength and flexibility in the affected area.
In conclusion, shoulder pain is a common problem among rowers, but it can be managed effectively with the right treatment and management. If you experience shoulder pain while rowing, take immediate action to prevent the injury from getting worse. Use the PRICE method to manage acute injuries and seek medical attention if the pain persists. With the right rehabilitation program, you can recover from a shoulder injury and return to rowing with confidence.
Alternative Exercises and Activities
If someone has bad shoulders, they may still want to keep fit and active without putting too much strain on their upper body. Here are some alternative exercises and activities that can be done instead of rowing:
Low-Impact Cardio Options
Indoor cycling is an excellent low-impact cardio option that can be done instead of rowing. It is a great way to get the heart rate up without putting too much strain on the shoulders. Cycling can also help to build lower body strength, which is beneficial for overall fitness.
Another option is to use other cardio machines such as the elliptical or the stair climber. These machines can provide a full-body workout without putting too much strain on the shoulders.
Strength Training Without Strain
Strength training is an important part of any fitness routine, but it can be challenging for those with bad shoulders. However, there are still ways to build strength without putting too much strain on the upper body.
One option is to focus on lower body exercises such as squats and lunges. These exercises can help to build lower body strength without putting too much strain on the shoulders.
Another option is to use weights that are lighter and easier to handle. This can help to reduce the strain on the shoulders while still allowing for a good workout. Forearm exercises can also be helpful in building overall strength without putting too much strain on the shoulders.
Finally, yoga is an excellent way to build strength and flexibility without putting too much strain on the shoulders. Yoga poses such as downward dog and plank can help to build core strength, while poses such as warrior II and triangle can help to build lower body strength.
Kuogelea ni mchezo unaopendwa sana ambao huhitaji nguvu nyingi za sehemu ya juu ya mwili na uvumilivu. Hata hivyo, inaweza pia kuwa chanzo cha maumivu ya bega na majeraha kwa wanariadha fulani. Huenda ikawa vigumu kupiga makasia ukiwa na mabega mabaya, lakini si jambo lisilowezekana. Kwa kuelewa vizuri anatomia ya bega, utaratibu wa kupiga makasia, na hatua za kuzuia, wapiga makasia wanaweza kuendelea kufurahia mchezo huo huku wakipunguza hatari ya kujeruhiwa bega. Kuelewa anatomia ya bega na uendeshaji wa mashua ni muhimu ili kuzuia majeraha ya bega. Kiungo cha bega ni muundo tata unaohusisha mwingiliano wa misuli, tendoni, na mifupa mingi. Wakati wa kupiga makasia, mwendo wa mikono na mabega unaorudiwa-rudiwa unaweza kusababisha mkazo mkubwa kwenye misuli ya kiwiko cha mzunguko, na kusababisha uvimbe, maumivu, na hata machozi. Mbinu sahihi ya kupiga makasia na msimamo wa mwili waweza kusaidia kupunguza hatari ya kujeruhiwa kwa kugawa mzigo kwa usawa kwenye kiungo cha bega. Kutambua majeraha ya kawaida ya bega kutokana na kupiga makasia pia ni muhimu katika kuzuia uharibifu zaidi. Baadhi ya majeraha ya kawaida ya bega katika kupiga makasia ni pamoja na uvimbe wa tendinitis ya rotator cuff, ugonjwa wa impingement, na bursitis. Hali hizo zaweza kusababisha maumivu, udhaifu, na mwendo mdogo, na hivyo kufanya iwe vigumu kufanya shughuli za kila siku, bila kujali kupiga makasia. Kuchunguza ugonjwa huo mapema na kuutunza kunaweza kusaidia kuzuia uharibifu zaidi na kuharakisha uponyaji. - Kuelewa anatomia ya bega na uendeshaji wa mashua ni muhimu katika kuzuia majeraha ya bega. - Kutambua majeraha ya kawaida ya bega kutokana na kupiga makasia kwaweza kusaidia kuzuia uharibifu zaidi. - Hatua za kuzuia na mazoea salama ya kupiga makasia yanaweza kusaidia kupunguza hatari ya majeraha ya bega. Kuelewa Anatomy ya Mabega na Mechanics ya Rowing Rowing ni zoezi la athari ya chini ambayo inaweza kuwa chaguo bora kwa watu wenye mabega mabaya. Hata hivyo, kabla ya kuchunguza kuhusu kupiga makasia, ni muhimu kuelewa anatomia ya bega na utaratibu wa kupiga makasia. Vikundi vya Misuli Vinavyohusika Kuogelea huhusisha vikundi kadhaa vya misuli, kutia ndani mikono, mgongo, na sehemu ya juu ya mwili. Misuli ya bega, kutia ndani misuli ya rotator cuff, rhomboid, na latissimus dorsi, pia huhusika katika mwendo wa kupiga makasia. Misuli ya rotator cuff ni kikundi cha misuli minne inayozunguka kiungo cha bega. Wao kusaidia kuimarisha pamoja bega na kuruhusu kwa ajili ya mkono'harakati. Misuli ya rhomboid iko katika sehemu ya juu ya mgongo na husaidia kuondoa mabawa ya bega. Misuli ya latissimus dorsi ni misuli pana zaidi ya mgongo na ni wajibu wa kuvuta mikono chini na nyuma wakati wa harakati ya kupiga makasia. Wakati wa kupiga makasia, mabega hujipinda kwa mviringo, na mabega hujipinda na mikono hujipinda. Ni muhimu kudumisha umbo la haki wakati wa harakati ya kupiga makasia ili kuepuka majeraha ya bega. Mshtuko wa kupiga makasia huanza kwa mikono iliyoinuliwa, na mabega yakiwa yamepumzika. Mshambuliaji anapozungumza, mviringo huanza kugeuka na mikono huanza kugeuka. Mwishoni mwa mlio huo, mikono imefungwa kabisa, na mabega yamefungwa kabisa. Ni muhimu kuepuka kuinua mabega wakati wa harakati ya kupiga makasia, kwa kuwa hilo laweza kusababisha mkazo usio wa lazima kwenye misuli ya bega. Badala yake, mwendeshaji wa mashua anapaswa kukaza fikira yake juu ya kuvuta kiganja kuelekea kifua chake kwa kutumia misuli ya mgongo huku akifanya mabega yake yawe yamepumzika. Kwa kumalizia, kupiga makasia kunaweza kuwa njia nzuri sana ya kufanya mazoezi kwa watu wenye mabega mabaya. Kuelewa anatomia ya bega na uendeshaji wa kupiga makasia kunaweza kusaidia kuhakikisha fomu sahihi na kuepuka majeraha ya bega. Kwa kukazia fikira misuli ya mgongo na kuweka mabega yakiwa yamepumzika, watu wenye mabega mabaya wanaweza kufurahia faida za kupiga makasia. Kupiga makasia ni mchezo wa mwili unaohitaji mwendo wa mwili wa juu unaorudiwa, na hufanya mabega kuwa hatari kwa majeraha. Katika sehemu hii, tutazungumzia majeraha ya kawaida ya bega ambayo yanaweza kutokea kutokana na kupiga makasia, kutia ndani aina zao, dalili, na utambuzi. Aina za Majeraha ya Mabega Kuna aina kadhaa za majeraha ya mabega ambayo yanaweza kutokea kutokana na kupiga makasia. Majeraha haya ni pamoja na: - Shoulder Impingement Syndrome: Hii hutokea wakati tendons au bursa katika bega kuwa kuwaka moto na irritated kutokana na harakati overhead mara kwa mara. Rotator Cuff Tear: Hii ni majeraha ya kawaida katika rowers, ambayo hutokea wakati tendons katika rotator cuff tear kutokana na matumizi ya kupita kiasi au jeraha. - Tendinitis: Hii ni uvimbe wa tendons katika bega, ambayo inaweza kutokea kutokana na harakati za mara kwa mara. - Bursitis: Hii ni uvimbe wa bursa katika bega, ambayo inaweza kutokea kutokana na harakati za mara kwa mara au jeraha. - Mabega yaliyohifadhiwa: Hii ni hali ambayo kiungo cha bega huwa ngumu na chenye maumivu, na kufanya iwe vigumu kuhamisha. - Mvunjiko wa bega: Hii hutokea wakati mfupa wa mkono wa juu unapotoka kwenye sehemu ya bega, na kusababisha maumivu na kutoweza kusonga. - Cartilage Tear: Hii ni tear katika cartilage kwamba cushions pamoja bega, ambayo inaweza kutokea kutokana na jeraha au matumizi ya kupita kiasi. Dalili za majeraha ya bega kutokana na kupiga makasia zinaweza kutofautiana kulingana na aina ya majeraha. Dalili za kawaida ni pamoja na: maumivu katika sehemu ya juu ya mkono, uvimbe au uvimbe katika bega, ugumu au kiasi kidogo cha mwendo katika bega, udhaifu katika bega au mkono, au upungufu wa uwezo wa kuendesha gari. Matibabu ya majeraha ya bega yaweza kutia ndani kupumzika, tiba ya kimwili, dawa, au upasuaji, ikitegemea aina na uzito wa majeraha. Kwa hivyo, kuogelea kunaweza kusababisha aina kadhaa za majeraha ya bega, pamoja na ugonjwa wa bega, kupasuka kwa cuff ya rotator, tendinitis, bursitis, bega iliyopunguzwa, kupasuka kwa bega, na kupasuka kwa cartilage. Ikiwa una dalili za jeraha la bega, ni muhimu kutafuta matibabu mara moja ili kuzuia uharibifu zaidi na kuendeleza uponyaji. Hatua za Kuzuia na Mazoea ya Kuogelea Kwa Usalama Kuogelea kwaweza kuwa utendaji wenye kuchosha, hasa kwa wale walio na mabega mabaya. Hatua sahihi za kuzuia na mazoea salama ya kupiga makasia yanaweza kusaidia kupunguza hatari ya kujeruhiwa na kuruhusu wapiga makasia kuendelea kufurahia mchezo huo. Msimamo na Fomu Nzuri Kudumisha msimamo na mbinu sahihi wakati wa kupiga makasia ni muhimu ili kuzuia majeraha ya bega. Msimamo mbaya wa mwili waweza kusababisha kutofautiana kwa misuli na kutokuwa na utulivu, na hivyo kusababisha mkazo usio wa lazima kwenye kiungo cha bega. Wanariadha wanapaswa kukaza fikira juu ya kuweka mabega yao yakiwa yamepumzika na chini, kifua chao kimeinuliwa, na kiini chao kimeunganishwa. Pia wanapaswa kuepuka kukaribia juu ya makasia na badala yake waketi wima wakiwa na mgongo ulio wima. Mazoezi ya nguvu na hali ya hewa Mazoezi ya nguvu na hali ya hewa pia yanaweza kusaidia kuzuia majeraha ya bega. Wanariadha wanapaswa kukazia fikira kuimarisha misuli inayotegemeza kiungo cha bega, kutia ndani kiungo cha rotator cuff na kiungo cha scapular stabilizers. Vipande vya upinzani na uzito mwepesi waweza kutumiwa kulenga misuli hiyo. Kwa kuongezea, kuingiza mazoezi ambayo huboresha utulivu na udhibiti wa jumla, kama vile mbao na mbao za upande, inaweza kusaidia kupunguza hatari ya kujeruhiwa. Mazoea ya kupasha joto na kupumzika Mazoea sahihi ya kupasha joto na kupumzika ni muhimu kutayarisha mwili kwa ajili ya kupiga makasia na kusaidia katika kupona. Wanariadha wanapaswa kuanza kwa mazoezi ya aerobiki ya kupumzika, kama vile kukimbia-kimbia au kuendesha baiskeli, ili kuongeza mtiririko wa damu kwenye misuli. Kisha wanapaswa kufanya mazoezi ya kunyoosha, kama vile kuzunguka mikono na kuzunguka mabega, ili kuboresha uwezo wao wa kusonga na kubadilika-badilika. Baada ya kupiga makasia, mazoezi ya kupumzika ambayo yanatia ndani kunyoosha misuli yanaweza kusaidia kupunguza maumivu ya misuli na kuzuia majeraha. Wanariadha wanapaswa pia kusikiliza mwili wao na kurekebisha mzigo wao wa mazoezi ipasavyo. Mazoezi ya kupita kiasi yaweza kusababisha uchovu na kuongeza hatari ya kujeruhiwa. Kwa kufuata hatua hizi za kuzuia na mazoea ya kuogelea salama, rowers na mabega mabaya wanaweza kuendelea kushiriki katika mchezo wao upendo na ujasiri na maarifa ya jinsi ya kulinda mabega yao. Matibabu ya maumivu ya bega yanayohusiana na kupiga makasia ni mchezo unaohitaji nguvu za mwili ambao unaweza kusababisha maumivu ya bega na majeraha. Ikiwa unahisi maumivu ya bega wakati wa kupiga makasia, ni muhimu kuchukua hatua mara moja ili kuzuia jeraha hilo lisizidi kuwa mbaya. Ukipata maumivu ya bega unapopiga makasia, acha mara moja na kupumzika eneo lililoathiriwa. Weka barafu kwenye eneo la mlipuko kwa dakika 20 mara moja kwa siku. Hilo litasaidia kupunguza uvimbe na maumivu. Epuka kutumia joto kwenye eneo lililojeruhiwa kwa sababu hilo laweza kuongeza uvimbe. Njia ya PRICE (Ulinzi, Mapumziko, Barafu, Mfumo wa Uingizaji, Uwinyo) ni njia bora ya kusimamia majeraha makali. Jilinde eneo lililojeruhiwa lisiharibiwe zaidi kwa kuepuka utendaji unaosababisha maumivu. Pumzika eneo lililohusika ili liweze kupona. Tumia barafu kwenye eneo lililojeruhiwa ili kupunguza uvimbe. Tumia compression, kama vile bandage ya compression, ili kupunguza uvimbe. Inua eneo lililojeruhiwa ili kupunguza uvimbe na kuboresha mtiririko wa damu. Upasuaji na Uponyaji: Ikiwa maumivu yanaendelea, tafuta matibabu kutoka kwa daktari au mtaalamu wa matibabu ya mwili. Wanaweza kuchunguza jeraha hilo na kukupendekeza programu ya kurekebisha tabia ili kukusaidia kupona. Urekebishaji wa mwili unaweza kuhusisha mazoezi ya kuboresha nguvu na kubadilika kwa bega, na pia tiba ya mikono ili kupunguza maumivu na kuboresha mwendo. Ni muhimu kuepuka shughuli zinazosababisha maumivu unapopona kutokana na jeraha la bega. Hatua kwa hatua, urudi kwenye mazoezi ya kupiga makasia na shughuli nyingine mara tu maumivu yatakapopungua na umepata nguvu na kubadilika katika eneo lililoathiriwa. Kwa hivyo, maumivu ya bega ni tatizo la kawaida kwa wapiga makasia, lakini inaweza kudhibitiwa kwa ufanisi na matibabu sahihi. Ikiwa unahisi maumivu ya bega unapokuwa ukisafiri kwa mashua, fanya haraka ili kuzuia jeraha hilo lisizidi kuwa mbaya. Tumia mbinu ya PRICE kusimamia majeraha makali na kutafuta matibabu ikiwa maumivu yanaendelea. Kwa programu sahihi ya kurekebisha tabia, unaweza kupona kutokana na jeraha la bega na kurudi kwenye kuogelea kwa uhakika. Mazoezi na shughuli mbadala Ikiwa mtu ana mabega mabaya, anaweza bado kutaka kukaa sawa na hai bila kuweka mkazo mwingi juu ya mwili wake. Kwa sababu ya mazoezi ya mwili na mazoezi ya mwili, mbinu ya chini ya athari ya cardio ya ndani ni bora zaidi kuliko mbinu ya chini ya athari ya cardio. Ni njia nzuri ya kuongeza msukumo wa moyo bila kuimarisha misuli. Kuendesha baiskeli pia kunaweza kusaidia kujenga nguvu za sehemu ya chini ya mwili, jambo linalofaidi afya ya jumla. Njia nyingine ni kutumia mashine nyingine za kufanya mazoezi ya moyo kama vile mashine ya kuteleza kwenye ngazi au ya kupanda ngazi. Mashine hizo zinaweza kufanya mazoezi ya mwili wote bila kuwalemea sana mabega. Mazoezi ya nguvu ni sehemu muhimu ya mazoezi yoyote ya mwili, lakini inaweza kuwa changamoto kwa wale wenye mabega mabaya. Hata hivyo, bado kuna njia za kujenga nguvu bila kuimarisha sana sehemu ya juu ya mwili. Njia moja ni kukazia fikira mazoezi ya sehemu ya chini ya mwili kama vile kupiga makofi na kupiga mbio. Mazoezi hayo yanaweza kusaidia kujenga nguvu za sehemu ya chini ya mwili bila kuwalemea sana mabega. Njia nyingine ni kutumia mizigo nyepesi na rahisi kushughulikia. Hilo laweza kusaidia kupunguza mkazo kwenye mabega huku likiruhusu mazoezi mazuri. Mazoezi ya mkono wa mbele yaweza pia kuwa yenye kusaidia katika kujenga nguvu ya jumla bila kuweka mkazo mwingi sana kwenye mabega. Yoga ni njia nzuri ya kujenga nguvu na kubadilika bila kuweka mkazo mwingi kwenye mabega. Yoga poses kama vile mbwa chini na plank inaweza kusaidia kujenga nguvu ya msingi, wakati poses kama vile Warrior II na Triangle inaweza kusaidia kujenga nguvu ya chini ya mwili.