Frozen shoulder, medically known as adhesive capsulitis, is a disorder where there is inflammation and scar tissue surrounding the shoulder joint (the glenohumeral). There is a lack of synovial fluid which restricts the ability of the humerus joint to move in the socket. This impacts mobility and causes pain. 

Causes of Frozen Shoulder 

The shoulder capsule consists of tissues around the upper arm, shoulder blade and collarbone. These tissues in the shoulder capsule are what hold everything together. Frozen shoulder develops when this capsule becomes thick because of the scar tissues that develop around it. Secondly, the synovial fluid which lubricates joints is in less supply, making the area tight. This makes movement painful and sometimes one might also notice the affected arm is a little bit shorter than the other. 

Symptoms of Frozen Shoulder 

Frozen Shoulder causes a dull and achy pain in one of the shoulders. There is normally stiffness also accompanied with it. The pain tends to spread over your shoulder muscles near your arm. You might also feel a tingling sensation in your upper arm. Over time, the stiffness leads to pain and difficulty moving your shoulder. 

The pain in the frozen shoulder is said to be more during the night which can affect your sleep pattern. Over time, you will not be able to move your shoulder within your normal range of movements. It will affect day-to-day life as you will struggle to do regular chores like wearing clothes, eating, bathing, etc.

What happens when you have Frozen Shoulder 

The immobility or lack of mobility and pain make everyday life difficult. Even simple actions become painful. Movements that are limited are the external rotation (like reaching backwards in a tennis serve or to grab the back of an ankle in dancer’s pose), internal rotation (the way the lower arm moves in cow face pose), abduction (moving the arm to the side and then above the head, like the second step of Surya Namaskar). 

Sometimes, pain can get worse by the end of the day or with specific movements. When this starts to interfere with work, sleep and affects the state of mind, it causes stress. It might even discourage a person from doing too much activity. This only makes it worse and reduces the range of motion even more. And, if one begins to go down the sedentary lifestyle road, it leads to many other problems like weight gain, back pain, cardiovascular issues, etc. 

Women are normally more likely to develop Frozen Shoulder, as are those with diabetes, hyperthyroidism and arthritis. For desk and computer jobs where one is sitting for 8-10 hours a day (or more), bad sitting posture with little or no movement in the shoulder region is one of the main reasons for professionals to end up with Frozen Shoulder. 

Yoga for Frozen Shoulder 

This is where Yoga, a holistic practice that will help manage the pain, improve the range of motion and deal with stress, and manage overall health. Yoga practices are non-invasive, slow and gentle, and they effectively heal inflammation, reduce stiffness and pain. However, given the Adhesive Capsulitis condition one must be very careful and practice with the right alignments. Misalignments and the wrong movements will lead to worsening of the condition and further injuries. For this, it is best to practice with a teacher, with complete awareness and mindfulness. 

Yoga asanas for Frozen Shoulder 

First and foremost, one must regularly practice simple mobility drills and stretches. 

1. Lifting the shoulders while inhaling and slowly bringing down the shoulders at the point of exhaling can be done 5-6 times. 
2. Shoulder rotations clockwise and anti-clockwise for 5-6 times is also helpful. It will reduce the stress in the muscles and improve blood circulation, while easing stiffness. 
3. Interlock your fingers behind while inhaling, look up, bring your arms up and bring your shoulders down. While exhaling, come up and relax. This can also be done 5-6 times. 

Yoga postures are helpful for Frozen Shoulder 

Corpse pose or Shavasana

Lying down in Shavasana can be very relaxing and stress relieving. It releases the tension from all the muscles and relaxes the back. 

Fish pose or Matsyasana

This asana provides strength and flexibility to the vertebral column. It is extremely beneficial for shoulder pains and helps in overcoming stress and strain caused due to prolonged sitting before the computer.

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Cobra pose or Bhujangasana

Our spine carries all nerve impulses from the brain to the body. Bhujangasana removes the stiffness of the neck and shoulder and protects the Spine from damage. 

Thunderbolt pose or Vajrasana with different arm positions

When sitting in Vajrasana you can do the eagle arms and cow-face pose position. Both movements will improve flexibility and mobility in the arms and shoulders as well as improve blood circulation.

Half-spinal twist or Ardha Matsyendrasana

This posture is beneficial in providing relief from the back. The twisting of the upper body stretches the back and shoulders, opening up blocked channels and relieving any pain. 

Yoga to relieve stress 

Apart from movements, practicing balancing breathwork, meditation and Yoga Nidra will help relieve stress greatly. This is very helpful due to the disturbances of the mind caused by pain. It will also help you sleep restfully by balancing the autonomic nervous system and inducing a calm, tranquilizing effect on the mind and body.