Can You Get a Pectoral Muscle Injury From Yoga?

Yoga causes countless numbers of injuries each year, a number that grows with its increased popularity. The main muscles that make up the chest, the pectoralis major and minor, can become compromised when the the front muscles of the body are over stressed by repetitive poses such as Crocodile where you start in push-up position and lower to the floor. This pose can cause a tight, inflexible chest which in turn pulls the shoulders forward causing a rounded, hunched posture.

  1. Pectoral Muscles and Yoga

    • Though an outright pectoral injury is not the most probable one, it can still occur. Indirect injuries are more likely by closing off the chest thereby pulling the shoulders forward thus limiting arm mobility. Serious muscle imbalances such as this are common to yoga if it's not practiced mindfully and designed with the proper ordering of opposing muscle work to prevent imbalances and strengthen the body while maintaining flexibility and fluidity.

    The Yoga is Safe Myth

    • Most people tend to think yoga is safe. The truth is that yoga can injure and those injuries can range in severity from pulled muscles or imbalances that cause nagging chronic pain to torn cartilage in knees and hips to popped ribs and even strokes. The most common and often the most severe injuries involve hyper-extension of the neck and back. Poses such as Plow and Shoulder Stand are contraindicated for many people who practice and even those for whom they're not contraindicated must exercise extreme caution while executing these poses. Safety is enhanced by taking a class best suited to your level of experience and to your overall fitness level.

    Use Your Intuition

    • When practicing you must remain mindful and aware of your body at all times. Distractions are ever present and practicing awareness is one way to avoid them. There is always a risk of injury when lack of focus is coupled with movement. Listen to your body's cues regarding when to proceed with a pose and when to back off. Ego and yoga do not mix yet many practice yoga as if they have something to prove.

    Beware of Your Instructor

    • It's common to think your yoga instructor is all-knowing and would never put you in harm's way but many lack the qualifications to understand which poses may not be appropriate for you or even what modifications your body may require. Even the best instructors are often dealing with overcrowded classes and a fast pace and are unable to give individualized attention. If you are new to yoga or your doctor has recommended it for strengthening after an injury, ask around for a qualified instructor, then look up their qualifications. If possible seek out smaller classes and see if you could meet the instructor before class to express your concerns, ask questions, and advise him or her of any past or present injuries.