What is frozen shoulder?

70% of people will suffer from shoulder pain at some point in their life. Frozen shoulder is a common one that can occur. Known as adhesive capsulitis, it is described as pain and stiffness in the shoulder joint, which can be hot and stiff.

With specific yoga moves, the pain can be reduced and the thawing, sped up.

While treatable, the pain can last for a couple of years, in some cases longer.

So, can yoga help?

Sydney Yoga Collective [LINK: https://www.sydneyyogacollective.com] founder Casey Castro said that practicing specific yoga moves can not only reduce the pain, but speed up the thawing process.

She said: “At Sydney Yoga Collective, we take things slow. We move with purpose. We ask students about injuries so that we can best modify poses to ensure the student stays safe.

“With a frozen shoulder, we recommend going slow. Starting with small, repetitive movements each day. Frozen shoulder is not an injury you want to ‘push through the pain’. This will cause inflammation and, generally speaking, make it worse.”

What yoga moves should you use?

Casey suggests three poses that will help to relieve frozen shoulder:

1. Lying on your back with your arms by your side, then raising the arms towards the sky, with your palm facing inwards. Repeating this 5 times will most likely be sufficient depending on the severity of the freeze.

2. Lying on the back, take the arms straight out to the sides so they are should height, flat on the floor. Or as high as you can take them. Palms facing up. Here, slowly raise the arms in a straight line towards the face. Then slowly lower. Again, only 5 repetitions.

3. Stand with your arms down by your sides and place the backs of the hands on the buttocks. Gently raise the arms out to the side, palms facing down, then bend at the elbow to bring the arms into a goddess pose, or cactus arms. Slowly lower, and repeat. You guessed it, repeat 5 times.

“This injury takes time to heal. Listen to your body, and remember to go slow,” said Casey.


For more information on Sydney Yoga Collective, contact POPCOM Director Amanda Lacey on [email protected]


Level 2/51-53 Spring St, Bondi Junction NSW 2022

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