Best Stretching Exercises For Frozen Shoulder



Frozen shoulder, a condition that affects the shoulder joint. It involves pain and stiffness that develops gradually, gets worse, and finally gets healed. This can take a year to 3 years.


Always warm up your shoulder for about 10 minutes before performing the exercises.


1. Pendulum stretch:


Perform this exercise first. Relax your shoulders. Stand and lean over slightly, allowing your affected arm to hang down. Swing the arm in a slight circular movement. Perform ten circles in each direction per day. As the symptoms get better, increase the diameter of your swing, but never overdo it. When you're fit to perform more, increase the stretch by holding a lightweight in the swinging arm.


2. Towel stretch:


Hold a towel horizontally with both hands behind your back. You must use your unaffected arm to pull your affected arm upward to stretch it. You can also perform an advanced version of this exercise with the towel draped over your unaffected shoulder. Pull the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Repeat it 10 to 20 times per day.


3. Finger walk:


Stand about 6 to 8 inches away by facing towards the wall. You should touch the wall just above waist level with the index and middle fingers. Make sure your elbow is bent, making a “v” with the arm. Let you fingers walk up the wall until the arm is raised as high as it can comfortably reach.


4. Cross-body reach:


Either you can sit or stand. Use your unaffected arm to lift it at the elbow and bring it up across your body, apply gentle pressure to stretch the shoulder. Hold the stretch for about 15 to 20 seconds. You can perform this exercise 10 to 20 times per day.


5. Armpit stretch:


Using your unaffected arm, lift the affected arm onto a shelf about your chest height. Gently bend your knees, opening the armpit. Deepen your knee bend slightly, gently stretch the armpit, and straighten. Do stretches 10 to 20 times a day.


Content source: CSOG

 

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