Has it ever happened to you that you slept feeling great, but woke up the next day with shoulder pain? This throbbing pain and inability to move or lift your shoulder is known as frozen shoulder. Frozen shoulder is a painful condition that takes its toll on your shoulder joint. Yoga is often recommended to deal with a frozen shoulder.
“Yoga poses for frozen shoulder focus on gentle stretching and increased range of motion, which in turn helps relieve tension and stiffness in the shoulder while increasing flexibility in the shoulder joints,” yoga expert Himalayan Siddhaa Akshar, the founder from Akshar Yoga Research and Development Center, says Health Shots.
10 Yoga Poses to Control a Frozen Shoulder
Akshar suggests these top yoga poses that you can practice daily to reduce shoulder pain.
1. Tadasana (Mountain Pose)
This pose helps improve overall posture and improves blood circulation, which is essential for the health of the joints, including the shoulders.
- Stand up straight, feet hip-width apart.
- Inhale and raise your arms above your head with your palms facing each other.
- Stay in this position for a few seconds and then return to your starting position.
2. Gomukhasana (Cow Face Pose)
This asana provides a deep stretch of the shoulders, especially the rotator cuff muscles.
- Sit comfortably and place one knee on top of the other.
- Raise one arm above your head, bend the elbow and reach your hand along your back.
- Bring the opposite arm behind you and try to grab your fingers to stretch
Also read: Frozen shoulder: 5 exercises to relieve your pain and improve mobility
3. Garudasana (Eagle Pose)
The Eagle Pose helps improve balance and mobility in the shoulders.
- Stand with feet together and wrap one leg around the other, hooking the foot behind the calf.
- At the same time, bring the arms forward, cross them over each other and try to bring the palms together.
4. Marjarasana (cat-cow stretch)
This dynamic movement improves flexibility in the spine and shoulders, promoting relief in the affected area
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back and lift your head.
- Exhale, round your back and tuck your chin.
- Repeat these movements for 1-2 minutes.
5. Paschimottanasana (Seated Forward Bend)
This asana stretches the entire back and shoulders, promoting relaxation and relieving tension in the affected shoulder.
- Sit with legs extended and hinged at the hips to reach forward.
- Try to hold the position for a few seconds. Repeat the pose.
6. Ardha matsyendrasana (half lord of the fishes pose)
This twisting movement is excellent for releasing tension in the shoulders and improving range of motion.
- Sit with one leg crossed over the other.
- Turn toward the bent knee and place the opposite elbow outside the knee.
Also read: Frozen shoulder? This is how long recovery can take
7. Supta baddha konasana (reclining bound angle pose)
This pose opens the chest and shoulders and provides a gentle stretch to the frozen shoulder.
- Lie on your back on the yoga mat.
- Bring the soles of your feet together and let your knees fall outward.
- Your palms should be facing the mat and pressed against it.
- Relax in this position for 2 to 5 minutes.
8. Child’s Pose (Balasana)
Child’s pose helps relax the shoulders and neck and provides a soothing stretch to the affected area.
- Kneel on the mat and lean back on your heels.
- Bend forward and extend your arms in front of you.
- Rest your forehead on the floor and relax for 1-2 minutes.
9. Vrikshasana (Tree Pose)
Although tree pose is primarily a balancing pose, it also engages the shoulders, which promotes stability and strength.
- Stand on one leg, just like in the tadasana pose.
- Place the sole of the other foot on the inner thigh or calf.
- Bring your palms together in front of your chest.
- Balance for 30 seconds on each side.
10. Shavasana (Corpse Pose)
Shavasana is a final relaxation pose that helps release tension. It is simple but effective for shoulder pain.
- Lie on your back with your legs extended and your arms at your sides.
- Close your eyes and relax, focusing on your breathing.
- Stay in this position for 5-10 minutes.
Incorporating these yoga poses into your daily routine can significantly reduce shoulder pain and stiffness. However, it is essential to listen to your body and avoid overloading it.