Article by Suman Kannan
FSS or the frozen shoulder syndrome is a syndrome that leads to the restriction of movement of the shoulder by stiffness and pain. It occurs due to the thickening and tightness of the connective tissue enclosing the shoulder joint. The actual cause of this condition is unknown, it mostly affects patients with chronic illness, arm fracture, and prolonged bed rest due to illness. Researches have shown that good range of motion (ROM) training can prevent the fibrosis of the shoulder joint.
It develops unknowingly, slowly towards stages like freezing (painful stage), frozen stage (decrease of pain), thawing (improvement in ROM), due to lack of movements to the shoulder joints, resulting in poor blood circulation and weaker soft muscles around the joints.
Our shoulder is one of the largest joints with complex mechanisms and functionality. Nowadays due to a sedentary lifestyle, the upper body workout in day to day life is very minimal and underused. To overcome the issues related to frozen shoulder, yoga has various simple and effective shoulder joint mobility practices like sukshma vyayama (subtle practices to uplift energy) majorly used by yogis as a warm-up before intense yoga practice to prepare their joints. It is one of the best methods to fight symptoms of frozen shoulder, shoulder impingement and bursitis as well.
This is an effective practice for the frozen shoulder to increase the range of motion of the shoulder joint and activate muscles, ligaments and tendons associated with shoulder movement.
Contraindications: Make sure you practice this exercise very slowly with proper breathwork.
It is similar to the movement of the bird’s wings. It works on muscles associated with the movement of adduction and abduction of the arm. It is an amazing practice to strengthen muscles around the shoulder.
Contraindications: Do not move your arms with force if you experience sharp pain while doing this exercise. You may try practising this slowly.
This vigorous practice to the shoulder blade and joint focuses on streaming the blood circulation and generating warmth to overcome pain related to frozen shoulder. Holding the breath in the practice helps in improving the health of the lungs and heart.
Contraindications: If you feel sharp pain while practising this, try exercising slowly.
This is an amazing heart opener and provides a good internal rotation to the shoulder joint relieving the stress and activating muscles around the shoulder blade. It’s also is an effective practice to deal with upper back pain.
Contraindications: If you are not able to join the hands behind, touch the elbow with the opposite hand from behind.
This posture resembles the face of the cow justifying the name. Right-handed people might feel discomfort or pain in the left shoulder due to muscle disproportion, with continued practice this can be balanced. It is one of the most effective practices to alleviate symptoms related to frozen shoulder.
Contraindications: If you experience sharp pain in your shoulders while interlocking your hands, use a yoga belt or towel to assist the stretch.
We hope these asanas help you deal with the frozen shoulder and relieve stiffness in your upper back.
Please note, do not treat this as medical advice, do consult a doctor before beginning these practices.