Frozen shoulder, not its not when you in the winter freeze))) actually ironically, frozen shoulder is inflamed, and inflammation is usually is a hot process in the body. However, I would like to raise this topic, because many people, many of yoga students have problems with the shoulders, injuries, and frozen shoulder.
Technically frozen shoulder called Adhesive capsilitis of shoulders, where itis means inflamed, the fibrous capsule that surrounds the shoulder joint is swollen, hot and painful; adhesive – scar tissue that forms between the folds of the capsule. The tightened capsule limits the full movement of the shoulder into flexion, abduction and rotation. Usually its common in women (again in women, like women is not suffering enough((( menstruation, pms, cramps, hot flashes, menopause and many more things) between the ages of 40 and 60, when hormonal changes appears. The process of healing is slow even under the best of circumstances, and some reports saying, even if you do nothing at all, it will go away, little bit longer though, and mostly will take into chronic state.
What is report on the frozen shoulder?! How you can identify, if you dont have a doctor next to you….firstly, you will have stiff and painful shoulder, secondly, you will have difficulties to do: arms over head, held out your hands to the sides in standing poses and finally, bearing weight in Sun salutation will be very uncomfortable. I believe you can find more of symptoms, I am giving you just three, I think major)))
Now the question what to do?! You can use acupuncture and put some ice, it can help.
However if we are talking about yoga, then…. first of all WARM UP YOUR BODY always before any physical activity. Will write with points, I love to put bullets in my article, and in my notes, its king of order, the importance is always in order))
- Work at the point where you have significant sensation of stretch, or even discomfort. If you dont push a little into the scary place, you will not make any progress!! You can ask what about Ahimsa…do not harm… I am not telling you to go into unbearable pain, just little where you will feel uncomfortable. From my own experience, we love ourselves, usually to go more deeper into any asana, we will stay in our comfort zone, even if you have another 2 cm to move more into forward bend pose…why? because we love ourselves))))we love to be comfortable, and after we get that magic kick from the teacher, we are like wow, I can go more deeper, and still I feel almost comfortable as before…
- Holding a breath is a sure sign of resistance! The tightening and guarding of muscles trying to protect themselves from injury during an overaggressive stretch. The answer, breath, always breath, the more deeper your breathing is better! And, if you feel big resistance, your heart started to pump, you start to feel anxiety, dont push, always listen to your body!!
- Bearing the light weight on your arms will warm up the shoulders and begin some strengthening.
- Isometric strengthening is good!!! The muscle is working but not changing the length.
- Start with easiest pose, the one that on your knees and hands, table pose. Lift each arm forward and up a little off the floor (if you can lift each arm without pain you are ready to progress to transitions from Downward Facing dog to Plank pose and back).
- Try Downward Facing dog with hands on the chair seat to ease pressure on your shoulders.
- A typical frozen shoulder can only flex (bring the arm forward and up) to just above horizontal, and abduct (bring the arm out to the side and up) to just below horizontal.
- To restore the normal range, you must work carefully, with patience and persistence.
- Do your stretches in a comfortable position, for example lying on the floor. Learning to relax shoulder muscles while lying on the floor, will helps your body unlearn the guarding, tightening response that automatically accompanies pain).
What asanas are recommended?! Garudasana or Eagle pose, Paschim Namaskarasana, Ustrasana or Camel pose? Dhanurasana or Bow pose, Purvottanasana or Upward Plank pose.
- You can sit in Vajrasan pose, raise your shoulders up with inhalation and down with exhalation, do it 10 times.
2. Continue sitting in Vajrasan pose, rotate the shoulders back to front and reverse front to back, 10 times.
3. Sitting in Vajrasan pose put your fingers on the shoulders, rotate back to front and reverse, 10 times.
4. Stand up on your knees, cross your arms in front, while inhaling, raise them up over the head, exhale bring them down from the sides, 7 times. Do the same, but start from the sides, 7 times.
5. Back to Vajrasan pose, inhale and raise your arms up over the head, press the palms together as hard as you can, keep pressing, bring them in front of your chest with exhalation, 10 times.
6. Sitting in Vajrasan pose, do Garudasana (Eagle) hands, count 3 breaths, repeat other side. Do each side no less than 3 times.
7. Sitting in Vajrasan pose, do Gomukhasana (Cow) hands, count 3 breaths, repeat other side. Do each side no less than 3 times.
8. Parvatasana or Mountain pose.
This small sequence will help you if you have any problems with the shoulders, remember to do each asana slowly, with the breathing pattern. Its always good to speak to a doctor before any exercise you are planning to do. However, the best doctor is your body and your mind, listen to it, observe it, love it.
Love and Light!