Amidst the growing number of positive coronavirus cases soaring high, work from home has become the new normal for many of us. Owing to the sedentary lifestyle and the ongoing stress due to the pandemic, this staying at home has made people more lethargic and inactive. Most of them spend the entire day after waking up sitting at their systems and sometimes even having food while at work.

One of the areas that get most affected by stress and tension due to this constant inactive state of the body is the shoulders. Little do people realise, that the lack of physical activity is causing the shoulders to crunch and ultimately making them rigid and frozen making it arduous to move freely.

Also Read: Immunity Booster: These Yoga Postures Ensure Both Your Mental and Physical Wellbeing

Frozen Shoulder, termed medically as Adhesive Capsulitis is a debilitating pain that usually affects the shoulder joints. The shoulder capsule forms a protective covering on the shoulder blade, upper arm, and collar bone. On the development of this condition, the shoulder capsule becomes thick due to a layer of scar tissues surrounding it. And moreover, due to less supply of the synovial fluid, the joints also become tight and rigid making any sort of movement or posture difficult. It is usually characterised by pain and stiffness in one or both shoulders. Although it is commonly noticed in people in their forty and fifties, it can even happen in the early thirties.

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This sudden rigidity in the shoulders can easily be mitigated by practising Yoga, the ancient and traditional form of exercise. Yoga not only improves strength and endurance but also enhances the overall quality of life. If performed properly, yogasanas play a pivotal role in opening and releasing tension in the muscles of the shoulder, chest, and upper back areas. It also strengthens the spine and evades sudden muscle strains.

Also Read: Yogasanas For Heart: 5 Incredible Yoga Poses To Keep Cardiac Anomalies At Check

So, break free from lethargy and inactivity and practice these easy to do yogasanas to get relief from frozen shoulder

Effective Yoga Poses To Reduce Shoulder Pain

yoga for frozen shoulder

Paschim Namaskarasana (Reverse Prayer Pose):

Start with Tadasana, i.e. keep the hands hanging straight on either side. Relax your shoulders and bent down the knees a little. Now, stretch your arms backward and join the palms together in a prayer pose. While gradually inhaling press the inner surface of the palms towards the spine and hold the position for a few seconds. Now gradually exhale and move your palms downwards and come back to the starting Tadasana pose. Repeat this exercise 4-5 times for better results.


The Reverse Prayer Pose is extremely beneficial for a frozen shoulder. Not only does it open the abdomen and stretch the upper back, but also stretches the shoulder joints and pectoral muscles. Practising it regularly is bound to provide relief from all types of back pain.

Ardha Matsyendrasana (Sitting Half Spinal Twist):

Sit straight with your legs stretched out and feet together. Bend your right leg and place the heel of your right foot beside your left hip. Now, take the left leg over your right knee. Place your right hand on your left foot and your left hand behind you. Twist the waist, shoulders, and neck to the left and look over the left side shoulder. Hold the position and continue breathing in and out gently. Slowly come back to the original starting position and repeat in the same manner on the other side.


The sitting fish pose is extremely beneficial in providing relief from breathing difficulties, stress, and tension. The twisting of the upper side of the body induces a stretch at the back and shoulders, opening up blocked channels and relieving from any pain. Practice it regularly to avoid sudden muscle pulls.

Bhujangasana (Cobra Pose):

Lie flat on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders. Slowly, put pressure on your palms and lift your body from the torso while stretching your back and belly muscles. Straighten out your arms and keep your shoulder blades pressed against your back. Fix gaze at a point on the ceiling and hold this posture for about 15-30 seconds and exhale as you return to the starting position.


The cobra pose is not only helpful to get rid of belly fat but also increases the flexibility of the muscles of the back and strengthens the spine. It tones the various organs situated at the lower abdomen and is good for relieving stress and tension from the neck and shoulders.

Halasana (Plow Pose):

Lying on your back, raise both legs above the stomach. Bend your body and try to extend your legs above the head to touch the ground with the toes. Hold this posture for 10-15 seconds, relax for a minute, and repeat.


The Plow pose holds high significance for relieving different types of back pain. Not only does it rejuvenate the mind but also tone and strengthen the body. Practice it regularly to evade frozen shoulder and other muscle pulls.

Dhanurasana (Bow Pose):

Lie flat on your stomach and raise both the legs and torso backward. Extend your arms backward and grasp both the feet with your hands. Hold this position for as long as possible and keep inhaling normally. Return to the starting position and repeat the asana for 5-6 times.


The bow pose provides relief from back problems, and opens the chest, neck, and shoulders. It is extremely helpful in diminishing stress and strain. Once done properly, this asana stretches and strengthens both the front and back of the body thus avoiding sudden muscle strains.

Apart from engaging in yoga for at least 15 minutes on a daily basis, following these some simple lifestyle modifications will aid in alleviating shoulder aches, stiffness and improving joint mobility.

Adopt A Wholesome Diet

Consuming meals rich in dark green vegetables like spinach, kale ensures an adequate supply of antioxidants, calcium, vitamin C, which lower inflammation and strengthen bones, joints of the shoulders. Moreover, it is strictly advised to avoid eating fattening meat sources and foods high in processed sugar which are known to trigger inflammatory reactions in the body and instead stick to a healthy balanced diet.

Regular Upper Arm Movement

A very common notion regarding frozen shoulders is that resting the affected arm helps in faster recovery, but on the contrary, it is recommended to keep moving the inflamed joint whenever possible. A prolonged stationary phase leads to more adhesions forming in the vicinity of the shoulder capsule and further intensifies pain and rigidity. On the other hand, maintaining an active state of the affected shoulder gradually improves the range of motion, fortifies rotator cuff muscles.

Perform Stretching Exercises

Basic motions of the arms that can be done at home, work wonders in mitigating muscle aches and also bolster the activity of the shoulder joints. These include cross-body reach – reaching out the right arm to the left end of the body and vice versa and pendulum stretch – swinging the affected arm in a circular motion gently while bending forward and holding on to a table with the other arm for balance. These stretching exercises expand the shoulder muscles, promoting joint flexibility.