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Introduction:
Frozen shoulder, medically known as adhesive capsulitis, is a painful and limiting condition that affects the shoulder joint’s mobility. It occurs when the connective tissues surrounding the shoulder joint become inflamed and stiff, leading to a gradual loss of range of motion. While treatment options for a frozen shoulder may include physical therapy, medication, or even surgery in severe cases, exercises play a crucial role in managing and alleviating its symptoms. In this blog, we’ll explore a series of effective exercises that can help individuals with frozen shoulders regain strength and flexibility while reducing discomfort.
List of Exercises for Frozen Shoulder
- Pendulum Swing Exercise:
The pendulum swing exercise is a gentle way to start moving your shoulder joint without causing further strain. Here’s how to do it:
As you stand, support yourself by placing your unaffected hand on a chair or table.
Let your affected arm hang down naturally.
Gently sway your affected arm in small circular motions, both clockwise and counterclockwise.
Perform this exercise for 5-10 minutes several times a day to increase blood flow and relieve stiffness.
- Wand/Pole Exercise:
Using a wand or a long pole, you can improve your shoulder’s range of motion. Follow these steps:
With both hands, hold the wand somewhat farther apart than shoulder width.
Start with the wand in front of you at waist height.
Slowly raise the wand overhead while keeping your arms straight.
Lower the wand behind your back as far as you comfortably can.
Return to the starting position.
Repeat this exercise 10-15 times, gradually increasing the range of motion as your shoulder improves.
- Wall Climbing Exercise:
This exercise helps in increasing the flexibility of the shoulder joint and stretching the affected tissues. Here’s how you can do it:
Stand facing a wall and place your fingertips on the wall at chest height.
Begin to “climb” the wall with your fingertips by walking them up as high as you can while keeping your elbow straight.
Reverse the motion, “walking” your fingertips back down.
Perform this exercise 10-15 times, gradually trying to reach higher on the wall.
- Codman’s Pendulum Exercise:
Codman’s pendulum exercise is a variation of the pendulum swing and can be done while seated. Follow these steps:
Sit on a chair with your unaffected hand resting on your knee.
Let your affected arm hang straight down.
Gently swing your arm forward and backward and in small circular motions.
Perform this exercise for 5-10 minutes several times a day to increase mobility and reduce pain.
- Sleeper Stretch:
This stretch can help improve the internal rotation of the shoulder. Here’s how to do it:
Lie on your unaffected side with a pillow under your head and your affected arm bent at a 90-degree angle, resting on your side.
Use your unaffected hand to gently press down on your affected hand, moving it toward the mattress.
Hold the stretch for 15-30 seconds and repeat 2-3 times on each side.
Conclusion:
A frozen shoulder can be a challenging condition to manage, but regular exercises can significantly improve your mobility and reduce discomfort. It’s essential to start slowly and consult with a healthcare professional or physical therapist before beginning any exercise routine, especially if you have a severe or chronic case of frozen shoulder. With dedication and consistency, these exercises can help you on your journey to regaining full use of your shoulder joint and enjoying a pain-free life.