Frozen shoulder, also known as adhesive capsulitis, is a
condition characterized by stiffness and pain in the shoulder joint, limiting
its range of motion. While it's important to consult with a healthcare
professional before starting any exercise regimen for frozen shoulder, here are
five exercises commonly recommended to help improve flexibility and reduce
discomfort:
- Pendulum
Stretch:
- Stand
and lean over slightly, supporting your unaffected arm on a table or
chair for stability.
- Let
your affected arm hang down straight.
- Swing
your arm gently in a small circle, about a foot in diameter.
- Perform
10 circles in each direction, gradually increasing the size of the
circles as tolerated.
- Towel
Stretch:
- Hold
one end of a towel behind your back with your affected arm.
- Grab
the other end of the towel with your unaffected arm.
- Gently
pull the towel upward with your unaffected arm, stretching the affected
arm upwards.
- Hold
the stretch for 15-30 seconds and repeat 3-5 times.
- Finger
Walk:
- Stand
facing a wall, about 3/4 arm's length away.
- Use
your fingers to slowly walk up the wall, reaching as high as possible
without causing pain.
- Hold
the stretch for 15-30 seconds at the highest point, then slowly walk your
fingers back down.
- Repeat
5-10 times.
- Cross-Body
Reach:
- Use
your unaffected arm to lift your affected arm at the elbow and bring it
across your body.
- Hold
the stretch with your unaffected hand, gently pulling the affected arm
towards your chest.
- Hold
for 15-30 seconds, feeling a gentle stretch in the shoulder.
- Repeat
on the other side and perform 3-5 repetitions on each side.
- Wand
Exercise:
- Hold
a stick or wand with both hands, palms facing down, and arms straight out
in front of you.
- Slowly
raise the wand overhead, keeping your arms straight.
- Lower
the wand behind your head as far as possible, feeling a stretch in the
shoulder.
- Hold
for a few seconds, then return to the starting position.
- Repeat
10-15 times, gradually increasing the range of motion as tolerated.
Remember to perform these exercises gently and gradually
increase the intensity as your shoulder mobility improves. It's essential to
listen to your body and avoid any movements that cause significant pain. If you
experience worsening symptoms or severe pain, stop the exercises and consult
with a healthcare professional.
Need more advice or treatment? Many health care experts at Antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187.
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