Yoga for Frozen Shoulders

Shoulder Rotation Moment (Skandh Chakra) – Part 1

Introduction

Hari Om, and a warm greeting to everyone on our journey towards well-being. Today, we’ll explore the Shoulder Rotation Moment, a simple yet effective practice that can alleviate frozen shoulder stiffness, shoulder pain, and neck discomfort.

Instructions

• Find a Comfortable Position: Sit comfortably on the floor, a chair, sofa, or bed.

• Raise and Rotate Hands: Slowly raise both hands towards your shoulders. Rotate your hands so palms face the sky, extending fingertips towards the ceiling.

• Bend Elbows: Bend your elbows, bringing your fingertips gently above your shoulders.

• Circular Elbow Rotations: Bring your elbows together in front of your chest and slowly rotate them in a circular motion.

• Elbow Movement: Gradually move your elbows upward, backward, and down, aiming to connect your elbows in front during each circular motion.

• Repeat and Reverse: Repeat this circular motion three to four times, each rotation taking at least 20 seconds. Then, reverse the direction, bringing your elbows together in front, down, backward, and up, creating another circle.

• Close Your Eyes: Before and after performing the exercise, close your eyes and feel the internal changes.

Additional Tips

• Slow and Intentional: Perform the movements slowly and intentionally, rather than rushing through them.
• Elbow Contact: Try to bring your elbows close to each other during rotations, enhancing the stretch and flexibility of the inner shoulder muscles.
• Reflect and Relax: Take a minute after each rotation to reflect on the changes you feel in your shoulders and neck.

Benefits

• Relief from Shoulder Stiffness: Reduces stiffness and improves mobility in the shoulder joints.
• Alleviates Shoulder Pain: Eases pain and discomfort in the shoulder region.
• Eases Neck Discomfort: Helps relieve neck pain and tension.
• Strengthens Shoulder Muscles: Strengthens and tones the muscles around the shoulders.

Conclusion

Incorporate this simple yet effective Shoulders Rotation Moment into your daily routine for just 2-3 minutes to keep your shoulders healthy, flexible, and pain-free. Remember, slow and intentional movements are key to maximizing the benefits of this practice. May your shoulders and neck feel light, strong, and pain-free!