November 6, 2022by ohmsantihyoga



The shoulder is a ball-and-socket joint surrounded by connective tissues known as the shoulder capsule. Frozen shoulder, also known as adhesive capsulitis, often causes loss of movement, chronic pain, stiffness in the shoulder joints, and inflammation symptoms.


What are the CAUSES of Frozen Shoulders?


Primarily, when the shoulder is held still for a long period of time, it is more likely to develop frozen shoulders. Such as, after surgery or a fracture of an arm or even a deep tendon injury such as a rotator cuff injury, most people have to keep the shoulders still for recovery and that results in poor circulation and extreme stiffness to the shoulder joints, which results in a structural change within or around the joint capsule.


The secondary causes could be due to Systemic Disorders such as hyperthyroidism, diabetes, and rheumatoid arthritis.


What are the SIGNS & SYMPTOMS of Frozen Shoulders?


Symptoms of frozen shoulders include a dull pain in the shoulder as well as the muscles around the upper arm. The tightness of the shoulder capsule may limit joint mobility. In addition, sleeping can be difficult as the pain usually worsens at night.


The symptoms can be broken down into three stages –

  • Freezing stage – Any shoulder movement causes pain, and the ability to move becomes limited.
  • Frozen stage – Pain might lessen during this stage. However, the shoulder becomes stiffer.
  • Thawing stage – The shoulder’s ability to move begins to improve.


Structurally, our shoulders have the ability to move more than most the other joints. The different movements are –

  • Flexion
  • Extension
  • Abduction
  • Adduction
  • External Rotation
  • Internal Rotation.


For someone with Frozen Shoulders, the movements mentioned above are severely limited due to extreme joint stiffness. And therefore, with these 5 simple Yoga Moves, we aim to improve the range of motion by promoting blood circulation and nerve innervations to the joints and thus, gradually reducing the inflammation and increasing mobility once again.


And NOW, let us present to you our 5 YOGA MOVES, done 15 mins/ day for the next 7 days, and we PROMISE the PAIN will be GREATLY MINIMISED.


MOVE #1 (Shoulder Opener with a strap/towel)

Sit up with the spine tall. Draw your shoulders back to bring both arms to the back of the body and hold on to a strap/towel. With an inhale, slowly lift the arms upwards and gently tuck the chin to the chest (or away from the floor), and with an exhale slowly bring the arms down. Repeat this 10 times.


MOVE #2 (Palms and Forearms Lift)

Sit up with the spine tall. Press the palms and forearms together. With an inhale, gently lift the arms up higher, and with an exhale, slowly bring the arms down. Repeat this 10 times. Try your best not to allow the forearms to come apart.


MOVE #3 (Shoulders Rotation/ Arms circles)

Sit up with the spine tall. Extend the right-hand sideway and use the arm to draw a big circle in the air, going slowly through the widest range of movements possible. Draw 5 big circles in a clockwise direction and another 5 big circles in an anti-clockwise direction. Do not slouch or round your back forward. Repeat this on the left hand.


MOVE #4 (Cow Face Pose)

Sit up with the spine tall. Reach the right arm straight up, bend the elbow, and let the hand fall by the side of the head. Use the right hand to hold on to one end of the strap/towel. Move the left arm behind the back and bend the arm, letting the back of the left hand reach for the other end of the strap/towel. With an inhalation, the right hand pulls up the strap (photo on the left) so that the left arm/shoulders will experience a deeper stretch and with an exhalation, the left hand pulls down the strap (photo on the right) so that the right arm/shoulders will experience a deeper stretch. Repeat this 10 times.


MOVE #5 (Shrug Up – Drop Down & Back)

Sit up with the spine tall and place hands comfortably on the thighs. With an inhalation, lift the shoulders towards the ears and with an exhalation, drop the shoulders down and back (so the shoulder blades go closer). Repeat this for 10 times.


It is very common for most people with Frozen Shoulders to start out very stiff, but given time and regular practice, certainly, their joints will begin to loosen up, the inflammation will subside, and tightness will reduce. We understand that whenever there is pain or discomfort, the last thing we want to do is to move for the worry of causing more pain. With the practice of mindful breathing and synchronization of the breath with movements, WE ASSURE YOU that you will see improvements in your mobility and strength in your shoulders and pain will be a thing of the past! *wink*


GO ON and try these 5 YOGA MOVES for 7 CONSECUTIVE DAYS and feel free to share your experience with US! Tag us in a Facebook/ Instagram post or share this article with more friends and family who are going through similar pain. We look forward to walking alongside you as you gradually resume the routines of your life WITHOUT ANY PAIN OR DISCOMFORT!