Frozen shoulder exercises are the best way to regain the lost mobility of your arms. Read below to know more on frozen shoulder exercises.

Frozen Shoulder Exercises

As the name suggests, frozen shoulder is a condition when the shoulder becomes stiff and loses its mobility, literally becoming frozen. Any attempt at moving the shoulder results in extreme pain. As such, the shoulder is better left without any movement. No wonder, people suffering from frozen shoulder feel as if they have been crippled. This also suggests as to why such people better empathize with those who have accidently lost their arms, but with more physical pain. The only option for people with frozen shoulder is to ‘thaw’ their arms, in case they wish to live life same as before. But before that, they need to understand that frozen shoulder is a protective mechanism. Most commonly it results from inflammation around the shoulder joint. The shoulder gets stiff to avoid further injury, and forces the person to give the shoulder a rest, so that it can heal properly. In most cases, frozen shoulder is not a cause of concern. Performing a number of exercises not only helps conquer the pain, but also helps regain the mobility. These exercises also accelerate the healing process, so that one can regain the function of the arm at the earliest. Read below to know what these various frozen shoulder exercises are.
Exercises For Frozen Shoulder Treatment
Weighted Pendulum Stretching
  • Sit on a chair or stand. Relax the shoulder muscles. Place the arms close to the body.
  • Now swing the arm forward and backward along the side and then rotate in small circles in each direction. Make sure that the pain is only minimal. Swing no more than one foot in any direction.
  • For the first three to seven days, stretch only the arms without adding any weight to them. Then gradually add one to two pounds weight and also increase the diameter of the arm rotation.
Armpit Stretch
  • Lift the arm with the frozen shoulder with the unaffected arm and place it on a table or chair that is chest high.
  • Bend the knees gently so that the armpit opens.
  • Slowly try bending the knees further, so that you stretch the arm further.
Finger Walk
  • Stand straight facing a wall at a distance from which you can comfortably touch the wall with the palm of your hand.
  • Now, place the palm on the wall and crawl the fingers along the wall so that you raise the arm to the shoulder level. Do not use your shoulder muscles for this exercise.
Towel Stretch
  • Hold a towel at your lower back grasping it with both hands at an angle of 45° so that the good arm is at the top of the angle and the affected arm at the bottom.
  • Use the good arm to pull the other arm towards the lower back.
  • Bend the elbows so that they are at an angle of 90°.
  • Put both the arms inside a rubber band and place it at the elbows.
  • Stretch the band with the elbows as far as you can and hold the position for about 5 seconds. Repeat this for about 15 times.
Pectoralis Stretch
  • Stand in the doorway. With the arms, hold the sides of the passage.
  • Place the hands slightly above the head.
  • Then slowly lean forward so that you feel a stretch in the front of the shoulders.
  • Hold the position for 30 seconds and repeat 3 times.

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