There is a very common injury that I seem to be hearing about quite a lot lately, “frozen shoulder”. This injury usually results in the chronic stiffness of the shoulder joint and the injured party not being able to lift the arm sidewards without experiencing a large amount of pain.
The worst thing to do in a case of frozen shoulder, is to immobilise the shoulder completely. It is best to keep some mild movement going in the neck and shoulder area. This month we are looking at one of the best asana’s to keep a frozen shoulder active. It is known as Baddha Prasarita Padottanasana – wide legged pose.
This posture increases the shoulder extension by stretching the front of the shoulders. This in-turn also relieves the neck muscles and allows better shoulder and arm mobility. This month’s asana is not only a great way to lift a cold shoulder, but it has awesome benefits for the rest of the body too:
- Stretches the groins, hamstrings and hips
- Strengthens and stretches the inner and back legs and the spine
- Calms the mind
- Decompresses the spine
- Relieves mild backache
- Relieves fatigue, mild depression and anxiety
- Tones the abdominal organs
Have you heard of the saying “move it or lose it”? Well, this rings true when talking about a frozen shoulder. If you don’t stretch the area it will become stiffer and stiffer over time. Follows these simple steps to get moving:
- Step your feet about three to four feet apart with your toes pointing straight ahead. Keep your legs straight
- Beginners to this pose, place one block or folded up blanket on the floor in front of you, in the centre of your feet
- Ground all four corners of your feet and activate the muscles in the legs by drawing them upwards
- Inhale and lift through your chest and arms above head
- Exhale and fold forward from your hips, lengthening your spine. (Beginners see photo one for head placement on block or you can use a wall), relax your head, neck and shoulders downward
- Interlock your fingers behind your back and on an inhalation, lift the interlocked fingers above the head towards the floor behind the head. Place your hands on the blocks and straighten your arms
- Hold this position and breathe steadily for 30 seconds to one minute
- Bend the knees, release the fingers and roll up into a standing position on an inhalation to release from this asana
I understand that some of you will not be able to lift your interlocked fingers and arms very far off of your back. Don’t be discouraged, Rome was not built in a day, it will just take some time and patience.
Happy stretching
See you next month
Metta,
Kim oxo
Kim White is the owner of Sala Samadhi. She offers authentic Hatha yoga instruction for private and group sessions. Contact: www.mindbodyyogasystem.com or 086 276 9174.
The opinions and advice contained in this column are those of the author only. The Phuket News is not responsible for the outcome or results of following any advice in any situation.