26/11/2024
Frozen shoulder, or adhesive capsulitis, is a condition characterized by stiffness, pain, and limited range of motion in the shoulder joint. It typically occurs due to inflammation and thickening of the capsule surrounding the shoulder joint. Over time, this leads to restricted movement and discomfort. Frozen shoulder often progresses through three stages: the freezing phase (pain and stiffness worsen), the frozen phase (severe stiffness), and the thawing phase (gradual improvement).
Yoga for Frozen Shoulder
Yoga can be highly beneficial for managing frozen shoulder. It helps improve flexibility, reduce stiffness, and relieve pain by gently stretching and strengthening the shoulder joint. Below are some effective yoga poses for frozen shoulder, along with step-by-step instructions and their benefits:
1. Thread the Needle Pose (Parsva Balasana)
Steps:
1. Start in a tabletop position on your hands and knees.
2. Slide your right arm under your left arm, palm facing up.
3. Rest your right shoulder and right cheek on the mat.
4. Hold the pose for 20–30 seconds, breathing deeply.
5. Repeat on the other side.
Benefits:
• Gently stretches the shoulders and upper back.
• Relieves tension and increases flexibility.
2. Extended Puppy Pose (Uttana Shishosana)
Steps:
1. Begin on all fours in a tabletop position.
2. Walk your hands forward, lowering your chest toward the floor.
3. Keep your hips above your knees and arms stretched out.
4. Rest your forehead on the mat and hold the pose for 30–60 seconds.
Benefits:
• Opens the shoulders and chest.
• Eases tension in the upper body.
3. Eagle Arms (Garudasana Arms)
Steps:
1. Sit or stand with your spine straight.
2. Stretch both arms forward and cross your right arm over your left.
3. Bend your elbows and bring your palms to touch (or as close as possible).
4. Lift your elbows slightly and hold for 20–30 seconds.
5. Repeat on the other side.
Benefits:
• Deeply stretches the shoulder muscles.
• Improves mobility and releases tightness.
4. Cow Face Arms (Gomukhasana Arms)
Steps:
1. Sit in a comfortable position or stand with a straight back.
2. Raise your right arm, bend it at the elbow, and reach down your back.
3. Bring your left arm behind your back and try to clasp your hands.
4. Hold for 20–30 seconds, then switch sides.
Benefits:
• Stretches the shoulders, triceps, and chest.
• Improves shoulder joint mobility.
5. Bridge Pose (Setu Bandhasana)
Steps:
1. Lie on your back with your knees bent and feet hip-width apart.
2. Place your arms by your sides, palms facing down.
3. Press into your feet and lift your hips toward the ceiling.
4. Interlace your fingers under your back and roll your shoulders underneath.
5. Hold for 20–30 seconds and release.
Benefits:
• Opens the chest and shoulders.
• Strengthens the shoulder stabilizers.
Tips for Practicing Yoga for Frozen Shoulder:
• Warm-Up: Always warm up the shoulder joint with gentle movements before starting yoga.
• Gentle Approach: Avoid overstretching or forcing movements. Listen to your body.
• Consistency: Practice regularly to see gradual improvement.
• Consultation: If the pain is severe, consult with a healthcare provider or a yoga therapist.
By regularly practicing these yoga poses, you can reduce stiffness, enhance shoulder mobility, and ease pain associated with frozen shoulder.
