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Frozen shoulder
8-14 days Course

1. Hand stretching against the wall:

Stand straight. Take one hand distance from the wall. Raise your hand till shoulder level and move towards the wall by crawling your fingers. Stretch your body and try to raise your hand upward till the level you can. Hold and count in that position 5. Then return to the start position. Do this for 5 times.

2. Hand stretching against the wall sidewise:

Stand straight sidewise keeping your right side against the wall. Take one hand distance from the wall. Raise your right hand on shoulder level and by crawling your fingers move your hand against the wall till the level you can. Left hand should be on the left thigh. Then return to the previous position. Do this for 5 times. After completing with right hand, repeat the same with your left hand. Take rest and repeat the whole exercise again.

3. Shoulder rolling:

Stand straight. Hands aside. Roll the shoulders in clockwise manner for 10 times and then in anticlockwise manner for 10 times. Breathing will be normal. Take rest and repeat the same again.

4. Abduction and adduction of shoulder joint:

Stand straight. Now raise your right hand sidewise parallel to your shoulder and move it up and down for 10 times. After completing, repeat the same with left hand for 10 times.

5. Lifting of shoulder joint (alternate + double):

Stand straight. Now lift your right shoulder joint and then lower it down. Then lift your left shoulder joint and then lower it down. Then lift your both shoulder joints and then lower it down. Right, left and both is counted as 1 time. Do this for 10 times.

6. Pendulum movement:

Stand straight. Hands aside. Now first move your right hand in front and back for 20 times. After completing right hand, do the same with left hand for 20 times.

7. Internal and external rotation of hand:

Stand straight. Now place your right palm on the left shoulder and then turn backward to touch the left scapula or back. Do this movement for 10 times. Lower down your right hand and place the left palm on right shoulder and then turn backward to touch the right scapula or back. Do this for 10 times. Then lower down your left hand.

8. Lifting of arm holding each other:

Stand straight and interlock the fingers of both hands in front of the chest. Now move up the interlocked hands together. Then lower down the interlocked hands at previous position. Do this for 10 times.

9. Internal and external rotation of hand crosswise:

10. Pranayam:

Sit in sukhasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Now slowly breathe in and out for 10 times. Concentrate on your breathing.

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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