Yoga and Its Significance on Frozen Shoulder

Introduction:

Frozen shoulder, known as adhesive capsulitis, is a condition of stiffness and pain with restricted shoulder movements. Signs and symptoms are mild initially but worsen in the long run. It is usually caused by keeping the shoulder still for a long time. Doctors diagnose a frozen shoulder when the connective tissue (the shoulder joint capsule) around the shoulder joint gets thick, stiffened, and inflamed. It is known as 'frozen' as the pain is felt due to the less usage of the shoulder, which results in a capsule thickening and becoming tight, making it more difficult to move as it gets frozen in its position.

Who Is at Risk of a Frozen Shoulder?

• Age: Adults between the age group of 40 and 60 years.

• Gender: It occurs more commonly in women than men.

• Recent Time of Shoulder Injury: Any shoulder injury or surgery that requires no movement for the healing process. Conditions like rotator cuff tear and fracture of the collar bone, upper arm, and shoulder blade results in restricted shoulder movement leading to a frozen shoulder.

• Diabetes: 10 to 20 percent of people affected with diabetes result in frozen shoulders.

• Other Health Conditions: Stroke, heart disease, hypothyroidism, hyperthyroidism, and Parkinson’s disease can cause a frozen shoulder.

What Are the Symptoms of a Frozen Shoulder?

There Are Three Stages:

1. Freezing Stage: In this stage, the shoulder stiffens and becomes painful. It lasts for six weeks to nine months.

2. Frozen Stage: This stage is characterized by decreased pain, but the stiffness remains. It affects daily activity and lasts for two to six months.

3. Thawing Stage: This is the recovery stage, where the pain reduces and the ability to move gradually increases. Full recovery is achieved as the strength and motion are retained, which lasts up to six months to two years.

What Are the Causes of Frozen Shoulders?

The shoulder joint is in a capsule surrounded by connective tissue; the frozen condition occurs when the capsule thickens and tightens around the joint, resulting in restricted shoulder movements.

How Is Frozen Shoulder Diagnosed?

The doctors diagnose the frozen shoulder through

• Discussion of the symptoms and medical history.

• Physical examination of arms and shoulder-

  • The doctor will examine the movement of the shoulder in all directions to check for any pain with the movements. This form of examination, where the doctor moves the shoulder, not the person, is called the ‘’passive range of motion’’.

  • The doctor watches the person move their shoulder, known as 'active range of motion.'

  • Compare both movements; people with frozen shoulders will have restricted movements in both active and passive motion.

• X-rays of the shoulder are taken to rule out the symptoms caused by other problems, such as arthritis.

How Does Yoga Help the Frozen Shoulder?

Yoga helps lower the shoulder's stress and pressure and enhances movements. Very powerful yoga posture should not be performed, as it may aggravate the pain.

What Are the Yoga Postures That Help Deal With Frozen Shoulders?

Seated Cat-Cow Posture: A good preparatory posture helps warm the shoulder, neck, and core.

1. Start by sitting on a yoga block with the legs crossed and the arms placed on the knees as the abdominal muscles are contracted.

2. Inhale as you lift the chest upwards, arching the back and assuming a seated cow stance.

3. To create a space between the chest and shoulder, extend the collarbone.

4. Curve the spine and move the chin to the chest while exhaling, assuming to be in a seated cat posture. Grad the knees as the abdomen are pulled back towards the spine.

5. Continue between cat and cow posture for eight breath cycles.

Eagle Arms: This posture reduces the stiffness in the rare shoulder and upper back region by twisting the arms upward.

1. Start by sitting on a yoga block or chair.

2. Place the palms together by crossing the right arm underneath the left arm while wrapping the forearms around one another.

3. The elbow and the shoulder should be aligned in a line, while the forearm is pressed forward to feel the stretch in the shoulder and the upper back region.

4. Hold in this posture for eight breaths and switch the arms crossing.

Puppy Posture: It is difficult to perform by a person with a frozen shoulder, as it involves a forward bend, but practicing this releases the frozen shoulder due to stretching of the muscles.

1. Start with a tabletop pose on the arms and knees, with equal space between the width of the hip and the knees.

2. Move the hands forwards while maintaining the hip above the knees, and lower the forehead to the ground. Move the hand on the mat until the hand is fully extended.

3. Hold in this posture for eight breaths.

Bhujangasana: It is called a cobra pose and increases the flexibility of the back muscles and the spine. It helps to reduce the stress and tension from the head and shoulder.

1. Place the arms on the ground in a flat position under the shoulders, and extend the arms on the sides.

2. Look down at the mat with the neck in a neutral position and the pubic bone on the mat.

3. Move the chest off the ground as the person inhales, placing the lower ribs on the ground and rolling the shoulders back. Ensure that the elbows are close to the sides.

4. Maintain a neutral neck position, and do not turn it up.

Supported Needle and Thread Posture: It helps to reduce tension and stress from the shoulder and the lower back and helps with frozen shoulders by twisting movements of the arms.

1. Assuming the tabletop posture with the hands and knees on the mat. Place a block between the hands and the lowest position.

2. Move the right arm through the space between the left and left leg as the cheek is placed on the block.

3. Rest the top of the right arm on the ground as the person extends the right arm straight out.

4. Turn to the other side after eight breaths.

Cow Face Arms: It helps reduce the shoulder's stiffness and stretch the spine. Should use a strap to improve the motion.

1. Start by sitting on the yoga mat.

2. Extend the right arm towards the ceiling by holding a strap while bending the right elbow behind the head.

3. Grasp the strap on the opposite side by bending the left arm behind the back.

4. Bring the arms towards one another by moving the arms as close as possible.

5. Hold this position for eight breaths and change arms.

Conclusion:

Frozen shoulder is a condition where the gets stiffened and causes pain. It is usually caused due to restricted movements because of any injury or surgery. It shows mild symptoms initially but worsens in the long run. In the case of a frozen shoulder, the connective tissues around the shoulder get stiffened and tightened, and inflamed. Some medications and regular stretching help to deal with a frozen shoulder. In very rare conditions, surgery is required.