Do you have achy shoulders that can’t move through a full range of motions? If yes, you probably have thaw-frozen shoulder syndrome! Carrying stress and tension in your shoulders will lead to this syndrome. Besides medical treatment, you can also benefit from physical movements like effective yoga poses. Most professional yogis will advise you to practice certain poses to help frozen shoulders. This post will explain how to help thaw frozen shoulder syndrome with yoga poses. Keep walking with us to learn more about these yoga poses!
Yoga Poses For Thaw-Frozen Shoulder Syndrome
Frozen shoulders might have several medical names, but for those who suffer from it, it only has one name – pain. Frozen shoulders can differ in severity, depending on age and other factors. However, talking about the treatment of this problem, you will find several solutions. Medical treatment is probably the first thing that hits your mind but keep it aside. Effective yoga poses are enough to help frozen shoulders. The following list will explain these poses in detail. Let us begin!
1. Locust Pose
Locust pose is mainly concerned with moving the front side of your shoulder capsule. You should start by lying flat on your belly and bending your elbows at a 90-degree angle. Your hands must align with your waist for a better body posture and balance. Lifting your chest, hands, and feet away from the floor/mat as you inhale would be best. However, you should keep your elbows drawn in towards your waist.
This pose will help you keep your shoulder capsule active and work on releasing the tension from it. You should repeat this pose 5-8 times at least, rising on the inhale and relaxing on the exhale. The more, the better!
2. Bellows Breath
Have you ever experienced a gentle abduction of the shoulder joint as you lift your arms? You might not have paid attention to it, but it happens! It also helps you stretch the lower portion of your shoulder capsule – the membrane around the joint. You should start sitting on the mat and interlacing your fingers below your chin. Press your elbows up to your chin height as you inhale while activating your shoulder and back muscles.
Take your elbows as high as you can without pain. Now, exhale and draw the elbows back towards each other. Repeat this pose 8-10 times to help your tight frozen shoulders. Do you want to benefit from regular yoga? You better join best yoga studio Dubai and work with professional yogis!
3. Crocodile Pose
Another rotating pose for your shoulder joint is the crocodile pose. Depending on the recovery point, patients can either go for a gentle or more aggressive practice. The best way to start this pose is to lie on your belly and cup your chin in your palms. Place your elbows at your frozen shoulder distance, but ensure they are comfortable. The further the elbows, the more rotation and external stretch will occur in shoulder joints.
Imagine bringing your elbows together as you inhale, but you should keep them still. It is more like an isometric contraction that uses internal rotator muscles. Magically, you will feel a stretch in your external rotator muscles. You should relax your chest as you exhale and take your elbows away from each other.
4. Garland Pose
When it comes to adding more resistance to frozen shoulder strengthening, this pose will help you the most. You start in a sitting position while gently pressing your triceps into the inside of your knees. Place your hands in a praying position and exhale while pressing your triceps deeper into your knees. Now, press your knees back into the triceps for more resistance.
Inhale and relax your knees and triceps before you give it another go. Repeat this cycle at least 10 times. You can use a block for support during this pose. Since it is a shoulder exercise, you should focus on your body healthy and fit.
5. Half-Bound Hands
Restricting your frozen shoulder mobility can lead to stiffness; a half-bound yoga pose will help. The pose will put your shoulder into gentle internal rotation and stretches the posterior capsule portion. Your rotator cuff will also experience a range of motions during this pose. You can either practice this pose seated or standing.
You should use your unaffected arm mostly and reach the hand of your affected shoulder behind your back. It will help you activate the muscles of your affected shoulder. Do you want to try this pose with professionals? It is time to join yoga studios and allow experts to train you!
Relax Your Body Muscles With Regular Yoga!
Do you have stiff muscles in your body like neck and frozen shoulder? You don’t need to see your doctor, as yoga can help! Effective yoga poses will release the tension from your stiff muscles should you do them right. Now is the time to enroll in a yoga academy and start working out with professional yogis!
