Frozen shoulder

A body in motion tends to stay in motion, and a body at rest tends to stay at rest. Such is the case with one’s shoulder and such a condition is called adhesive capsulitis or frozen shoulder, and with good reason: It can render the shoulder so stiff that you may not be able to button a shirt!

In 95 per cent of cases, frozen shoulder is totally reversible, although full recovery may take months.

Tips to overcome frozen shoulder

• Use a pillow under the arm at night to support the injured arm.
• Massage is also good at breaking up the scar tissue.
• Apply hot pack in area of pain
• Perform office chair yoga stretching.
• Practise basic yoga stretching at least three times a week.

Upward facing dog

• Lie on the floor, place your hands behind the shoulder and keep the big toes together.
• Inhale, push down through your hands and lift your chest up. Push your hips to the floor.
• Relax your buttocks and legs.
• Lift the hips and thighs off the floor, pushing the top of your feet into the ground.
• Roll the shoulders back and down, keeping them away from the ears. Look up, relax your face and release the lower jaw. Strongly push down through all your four fingers, palms and thumbs. Keep the arms straight and take five to 10 breaths.

Fish pose

• Lie on your back
• Come up on your elbows.
• Slide towards the back of the mat, while keeping your forearms in place. Puff up your chest.
• Drop the crown of your head on the floor and open your throat.
• To come out, press strongly into your forearms and raise your head off the floor.
• Release upper body on the floor.