Frozen shoulder & Yoga Therapy

Frozen shoulder & Yoga Therapy

Adhesive Capsulitis or FSS-Frozen Shoulder Syndrome refers to painful stiff shoulder. Cause is unclear, but shoulder capsule and connective tissue surrounding the joint of the shoulder is affected causing pain, inflammation symptoms and chronic pain.  Passive range of shoulder motion (ROM) and movement is disturbed. Systemic disorders such as hyperthyroidism, diabetes and rheumatoid arthritis are also associated with secondary adhesive capsulitis

The Yoga Institute’s- yoga therapy will help to boost holistic well-being especially for those who lead a sedentary lifestyle. Desk and Computer jobs coupled with bad sitting postures with little to no movement in the shoulder region is one of the main reasons working professionals are facing FSS symptoms. Yoga exercises are non-invasive, slow and gentle.  Classical-Yoga movements are very effective when done carefully.  These yoga exercises are perfect for managing frozen shoulder pain, improving flexibility and healing the alignments.

Note: Always consult your physician and an experienced yoga teacher before you begin any yoga practice to reap maximum benefits.

Yoga is an effective way to heal the inflammation and reduce stiffness and pain. Yoga helps to reduce stress and tension in the shoulder area and mobility is improved.

To ease the shoulder pain few tips

  • You can apply hot water bag to the affected area to ease the pain and stiffness especially before you start any exercise. Use ice pack in case of some past injury to the shoulder.
  • Regularly practicing yoga stretching exercises helps to improve blood circulation and improves flexibility
  • Avoid carrying heavy weights as much as possible.

Simple Yogic Stretching Exercises and yoga asana

  • While inhaling lift your shoulders and while exhaling drop your shoulders. Repeat 5 rounds.
  • Rotate your shoulders Clockwise and Anti-clockwise. Repeat 5 rounds. This will improve the blood circulation in the shoulder region and reduce stress out muscles. Easing the pain and improving flexibility.
  • Interlock your fingers behind while inhaling look up, bring your arms up and bring your shoulders down. While exhaling come up and relax. Repeat 5 rounds.
  • Lie down in Dradasana rotate your hand in clockwise and anticlockwise direction thrice. Turn on the other side and repeat the same. Dradasana – This yoga pose is good for relaxing the back. It helps to calm the mind and nervous system.
  • Posture correction is very important go to a wall, stand erect with your back and shoulders against the wall. Pick and drop your shoulders. Repeat at-least 5 rounds.

Yastik Asana (Stick Pose) Yastik means stick and Asana means yoga posture. A basic yoga pose for someone who has just started learning yoga. Overall flexibility of spine and shoulder region is improved. Stress, anxiety and fatigue are reduced; when done regularly. Watch the video for complete details

Shavasana (Deadman or Corpse Pose)

This is popularly known as dead-man or corpses pose. Looks simple and easily mistaken for sleeping pose or asana, but it is conscious relaxation technique. You are not supposed to sleep in this particular asana. You need to consciously relax all the body parts. This asana relaxes all the body parts internally and externally. Spine is relaxed and you feel rejuvenated. Watch the video for complete details

Gomukhasana is also recommended

Final pose where knees are one above the other resembles the cow face hence the name. This is a rather difficult pose for people with frozen shoulder; but with regular practice under an experienced yoga teacher’s guidance will ensure good progress. Gomukhasana can help eliminate stiffness and reduce tension in the shoulder area and help you gain mobility.

Thus do try out the Yoga Therapy suggestions to reduce frozen shoulder symptoms and relief from pain.  Check out the latest summer offerings and specific health camps we have…do visit our website for more information.

1 Comment
  • Shae Jansen
    Posted at 20:27h, 25 March Reply

    I think you may have mixed up a yoga pose with Dradasana. I am not understanding what you mean by lie down or switch sides as this is staff pose and you should be sitting

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