FROZEN SHOULDER

The Exercise for Frozen Shoulder Treatment given here will help you recover the mobility of shoulder joint and free up muscles in the chest and shoulder area. The following routine brings together the best of Physiotherapy and Yoga. It will alleviate pain and is safe. This program will enhance well-being especially for those who sit on a computer all day long.

Frozen shoulder Yoga exercises are slow and gentle, the movements are done with acute awareness. Yoga becomes very effective with simple repetitions. These Exercises are perfect for frozen shoulder treatment for rehabilitation and recovery.

We can assure you that after regularly doing these or 21 days, there will be a positive change in your problem. To increase effectiveness you must repeat the key exercises several times every day, even if it is for 2 minutes at a time. Repetition is the key to quick relief.

As a number of factors are responsible for the development of frozen shoulder, a combined workout program has been provided below. In this complete course, yoga will help you to recover from the underlying factors of your pain. If you suffer from multiple diseases other than frozen shoulder, then you have to consult your doctors before starting the course to ensure that you are not doing contradicting exercises that can aggravate other conditions.

We suggest exercise for people who cannot find time i.e Doses of 5 minutes of Yoga as and when time permits. Just like a medicine capsule they work wonders on specific issues when done repeatedly.

Start practicing yoga regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Shoulder Rolling:

Stand straight. Hands aside. Roll the shoulders in clockwise manner for 10 times and then in anticlockwise manner for 10 times.
Benefits: Helps to regain shoulder mobility.

2. Lifting of Shoulder Blades:

Stand straight. Lift your shoulder blades. Move your shoulder blades up and down. Do this for 10 times.
Benefits: Open up the shoulder and neck region. 

 

3. Pendulum Movement:

Stand straight. Hands aside. Now first move your right hand in front and back for 10 times. After completing right hand, do the same with left hand for 10 times.
Benefits: Improves range of motion of shoulders muscles.

4. Internal & External Rotation of Arm:

Stand straight. Now place your right palm on the left shoulder and then turn backward to touch the left scapula or back. Do this for 5 times. Lower down your right hand and place the left palm on right shoulder and then turn backward to touch the right scapula or back. Do this for 5 times. Lower down your left hand.
Benefits: Improves blood circulation in and around neck and shoulder region.

5. Abduction & Adduction of Shoulder Joint:

Stand straight. Now raise your right hand sidewise parallel to your shoulder and move it up, hold and count 5 and then move down. Do this for 5 times. Repeat the same with left hand.

6. Hand Stretching Against The Wall Sidewise:

Stand straight beside a wall with one hand gap as shown in the video. Raise your right hand till shoulder level and slowly move your hand up by crawling your fingers and stretch it full. Then come back to the previous position. Do this for 5 times. Repeat the same thing with left hand.
Benefits: Stretches and relaxes the affected muscles.

7. Lifting of Arm Holding Each Other:

Stand straight and interlock the fingers of both hands in front of the chest. Now move up the interlocked hands together. Then lower down the interlocked hands at previous position. Do this for 5 times.
Benefits: Strengthens the shoulder muscles.

8. COW HEAD POSE:

Rest the right knee on the left knee so that the left heel touch the right buttocks and the right heel touches the left buttocks. Lifting the right hand over the head, fold the hands from the elbow and reach down the back. Fold the left hand from the elbow and reach backwards. Now, fold the fingers like a hook and hold each other. Keep your back straight. Breathe normally and count 5. Now reverse the hands and legs and practice the same again.
Benefits: Stretches neck, shoulder and back muscles, open up the related region.

9. EASY POSE:

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Sit in Easy posture. Palms will be on respective knees (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Now slowly breathe in and out. Concentrate on your breathing. Do this for 10 times. One time refers breathing in and out.
Benefits: Releases muscle stress and tension.

10. MEITATION:

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Sit in lotus posture. Palms will be on respective knees (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 2 minutes.
Benefits: Meditation relaxes the whole nervous system of the body.