5 Yoga Poses To Relieve Tension From Frozen Shoulders

Try these easy and effective yoga poses for frozen shoulders to reduce the related pain.

Yoga for frozen shoulders to ease mobility and reduce pain.

(Photo: iStock)

Many a time we experience a restricted shoulder or are unable to move our hands to reach out to something. This is because we might have frozen shoulders or too much tension in the upper part of our hands.

A person with frozen shoulders won't be able to move their arms or reach out for something, basically the movement of the hands will be restricted, and trying to move them forcefully will cause immense pain.

The condition can be extremely painful. So, here are a few yoga poses that can help reduce pain and make mobility easier.

1. Cobra Pose 

This stretches your abdomen, chest, and shoulders. It strengthens your spine and may soothe sciatica. It helps the muscle groups: hamstrings, gluteus maximus, deltoids, triceps, and serratus anterior. It also helps manage stress.

Follow the steps:

• Lie on your stomach and place your hands under your shoulders with your fingers facing forward.

• Draw your arms to your chest, and your elbows should not go out to the side.

• Press into your hands and slowly lift your head, chest, and shoulders.

• Lift part way, halfway, or all the way up.

• Slightly bend your elbows.

• Let your head drop back to deepen the pose.

• Release back down to your mat and breathe out.

• Bring your arms by your side and rest your head.

• Slowly move your hips from side to side to release tension.

2. Bow Pose 

This is an easy and quite effective pose that strengthens the abdominal muscles. According to the Yoga Institute, it puts pressure on the abdominal portion and helps in detoxifying. It is an advanced pose; so do not push your body too hard.

• Lie flat on the stomach, use a soft surface or a yoga mat.

• Bend your knees slowly.

• Slowly extend your arms backward and try to clasp the ankles.

• Now, gently raise your chest off the floor as far as you can go.

• While using the tension between the arms and legs, lift the thighs and upper body off the floor.

• Hold the pose for a few seconds, then release.

3. Boat Pose

The position of your neck during Boat Pose has a positive effect on the shoulder muscles in the human body. It helps:

• Tone the muscles of the abdomen

• Strengthen the lower back

• Opens the chest and engages the core muscles

• Strengthens the hip flexors and abductor muscles

• Stretches the hamstrings

• Alleviate tightness in the hamstrings

To practise this pose, you will have to sit on the floor and extend your legs in front of you. Place your hands on the floor beside you, and let your upper body lean back slightly. Make sure your spine is straight and your chin is tucked in toward your chest.

Slowly try to balance on your two sitting bones and tailbone. Bend your knees before you lift your legs in the air and straighten your legs.

4. Corpse Pose 

This is a traditional resting pose and helps relax the entire body without putting pressure on any specific muscle groups. It helps calm the central nervous system, aiding the digestive and immune systems. It might also help reduce the pain of frozen shoulder.

• Lie down on your back and open up your arms and legs. Then turn your palms upward.

• After you get into this position, relax your whole body and face. Don't try to hold your position; try to feel heavy instead.

• Try breathing naturally.

• Try staying in this position for as long as you are comfortable.

• When you want to come out of the pose, deepen your breath, then start to wiggle your fingers and toes to reawaken your body.

• Make sure to do a full-body stretch from hands to feet.

• Close your eyes and bring your knees to your chest and roll over to one side. Rest in the fetal position for a few breaths.

• Return to a sitting position with the help of your hands.

5. Locust Pose 

Locust Pose has proved to improve posture and is effective in situations of prolonged sitting and computer work. It may help relieve lower back pain, and neck pain as well. It can counteract slouching and kyphosis (abnormal curvature of the spine) while strengthening your back muscles, especially the muscles supporting your spine.

1. Lay on your belly with your feet together and your hands reaching back, your palms should be placed down.

2. Try extending your big toes straight back and pressing down with all ten toenails to activate your quadriceps.

3. Rotate your inner thighs to broaden your lower back.

4. Place your hands on the mat, raise your head and chest and your legs, leading with your inner thighs.

5. Roll your shoulders back and up away from the floor. Keep the back of your neck long and try lifting your sternum instead of lifting your chin.

6. Slowly release if you want to come out of the pose.