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7 Exercises to Fix that Frozen Shoulder
2020-10-23
Adhesive Capsulitis’, commonly known as frozen shoulder is a condition while limits the movement of shoulder as it becomes stiff and painful. Due to this, movements can be restricted in some directions. It can develop as a result of injury, overuse or from diseases such as diabetes or a stroke which forms scar tissues. This condition takes time to diagnose and goes away even more slowly.
<div>It generally occurs:<br /> – Post-injury or post-surgery<br /> – In people aged 40-70<br /> – More often in women past their menopause<br /> – With people suffering from chronic diseases <p> </p> </div> <div> <h3>How to treat Frozen Shoulder</h3> <p>Stretching exercises do the trick in most of the cases here. But care should be taken that proper warmup<br /> regime is adopted before trying any of the exercises for any part of the body, therefore you can take a<br /> warm shower or a bath for around 10-15 minutes. It will relax the tissues and muscles surrounding the<br /> shoulder. You can also use a moist heating pad or damp towel heated by any means, but it may not<br /> prove to be as much effective.<br /> After a proper warmup, you can do any of the following exercises. It is advised to do it to the point of<br /> tension and not pain.</p> </div> <div> <h3>1. Pendulum Stretch</h3> <p>The first one is easy and simple to do. Make sure your shoulders are relaxed. Find a support, like<br /> a table. Now stand and lean slightly, and allow the arm (affected arm) to hang down. Now you<br /> are supposed to swing it in small circle. The diameter should be small, like a foot. Perform 10-15<br /> revolutions in each direction, once a day.</p> </div> <div class="centerMe"><img title="Pendulum Stretch" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture2.png" alt="physiotherapy clinic,physiotherapy exercises,physiotherapy" /> <p> </p> </div> <div> <p>As you get comfortable, you can increase the no. of revolutions done as well as the diameter of<br /> each swing. Never force the movements and once you start seeing the symptoms receding you<br /> can increase the load on the arm by holding a light weight.</p> </div> <div> <h3>2. Towel Stretch</h3> <p>This will require a small towel, for example a three-foot towel. Hold it behind your back and<br /> grab both the ends with each of the hands. Make sure that the towel is in horizontal position.<br /> Now hold the towel upward to stretch it using your good arm so that the affected arm is<br /> stretched along with up too.</p> </div> <div class="centerMe"><img title="Towel Stretch" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture3.png" alt="physiotherapist in south delhi, physiotherapist,physiotherapy treatment" /> <p> </p> </div> <div> <p>You can also do another version of the exercise, where you hold the bottom of the towel with<br /> the affected arm and pull it towards the lower back with the good arm. You can do this 15-20<br /> times a day and can increase the no. as you see improvements.</p> </div> <div> <h3>3. Finger Walk</h3> <p>The whole point of this exercise is to get in motion little tissues and muscles that connect<br /> through the shoulder. At 3/4 th of an arm distance, facing a wall, reach out and touch the wall at<br /> waist-level height with the fingertips of the arm which is affected. Keeping the elbow slightly<br /> bent, slowly walk your fingers up the wall, just like how children play sometimes.</p> </div> <div class="centerMe"><img title="Finger Walk" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture4.png" alt="physiotherapist in delhi,physiotherapy exercises,physiotherapist" /> <p> </p> </div> <div> <p>Keep walking the fingers till you’ve raised your arm as far as you can without any pain. Do not<br /> try to exert more pressure on yourself. Focus on the fingertips and try shifting the pressure from<br /> the shoulder muscles to the fingers as frequently as you can.<br /> Lower the arm and repeat this exercise around 15-20 times a day.</p> </div> <div> <h3>4. Cross-body reach</h3> </div> <div class="centerMe"><img title="Cross Body Reach" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture5.png" alt="physiotherapy, physiotherapy exercises, physiotherapy treatment" /> <p> </p> </div> <div> <p>You must have seen this exercise in action during breaks or warm-ups in sports game etc. It can<br /> be done while sitting or standing down. Now use your unaffected arm to bring the other arm up<br /> at the elbow. Bring it up and move it across the body, exerting a gentle pressure to stretch the<br /> shoulder. It is recommended that you hold the position for 15-20 seconds. Doing this again, 15-<br /> 20 times a day is more than sufficient.</p> </div> <div> <h3>5. Armpit Stretch</h3> </div> <div class="centerMe"><img title="Armpit Stretch" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture6.png" alt="physiotherapy clinic,physiotherapy exercises,physiotherapy" /> <p> </p> </div> <div> <p>This aims to stretch the muscles around the armpit of the affected arm. Using the good arm (if<br /> you really need the support), lift the affected arm onto the shelf about breast-high. Open the<br /> armpit by bending your knees. To stretch further, deepen your knee bend slightly and then bring<br /> it back to original position. With each movement, the muscles near the armpit stretch a little<br /> hence increasing the flexibility. Don’t force it if you feel uncomfortable or feel pain at any point<br /> of time.</p> <p>— — — — — — — — — — — — — — –</p> <p>The above exercises are stretching exercises. Now as there is improvement in the movement<br /> and the flexibility, you can add rotator cuff strengthening exercises. Remember to do the proper<br /> warmup exercises before you start doing the following.<br /> ‘Rotator cuff is a tough sheath of tendons and ligaments that supports the arm at the shoulder<br /> joint.’</p> </div> <div> <h3>6. Outward Rotation</h3> </div> <div class="centerMe"><img title="Outward Rotation" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture7.png" alt="physiotherapist,physiotherapist in south delhi,physiotherapy treatment" /> <p> </p> </div> <div> <p>Take a rubber exercise band and hold it between your hands. Make sure that the elbows are at a<br /> 90-degree angle and at the sides. Move and rotate the lower part of the affected arm outward<br /> to some distance like 3-4 inches and hold for some time. Repeat 10-15 times, once a day.</p> </div> <div> <h3>7. Inward Rotation</h3> </div> <div class="centerMe"><img title="Inward Rotation" src="http://drmorepennow.com/blogs/wp-content/uploads/2017/08/Picture8.png" alt="physiotherapy, physiotherapist,physiotherapy exercises, physiotherapistin south delhi" /> <p> </p> </div> <div> <p>This is just like outward rotation, the only difference being we take the help of a door. Stand<br /> next to a closed door and hook one end of the rubber exercise band around the knob of the<br /> door. Now using your affected arm, hold the other end of the band. Just like the previous<br /> exercise, make sure that you</p> </div> <div> <p>are holding your elbow at a 90-degree angle. Pull the band towards<br /> your body two or three inches and hold for 5 seconds. Repeat 10 to 15 times, once a day.</p> </div> <div class="addthis_toolbox addthis_default_style addthis_32x32_style"> </div>