Frozen shoulders are the stiff shoulders this condition is very painful for the person suffering from it and he has very limited motions through that shoulder.
Mostly in this condition doctors recommend stretching and other exercises for shoulder. They are the treatment if you want to have relief at home.
Frozen Shoulder Exercises
Below are the exercises you can easily do at home to corner the frozen shoulder problem. First you have to warm up; you can take a warm bath or use heating pads on your shoulder.
Pendulum stretch for Frozen Shoulder
In this exercise you need to relax your shoulders stand straight and then lean to the front allow your affected arm to hang down and then swing it in a circle about a foot in diameter. Do these 10 times every day for better results don’t force it increase diameter gradually.
Stretch through towel
For this you need three foot long towel hold one end of towel behind your back and hold opposite end in other hand it should be in a horizontal position now use your good arm to pull it upwards and stretch the affected arm. You can do this 10 times a day.
You stand straight and face the wall away from three quarters length of the arm, at your waist level reach out and touch the wall bent your elbow slightly and walks your finger up to the wall just spider like motions. Raise your arm as far as you can don’t over stretch than slowly lower it remember your fingers have to do all the work not your shoulders. Do these 10 times a day.
Cross body stretch
You can do this while siting also with your good arm lift your affected arm at the elbow bring it up slowly and across your body gently stretch your shoulder hold this posture for 15 seconds and release. Do these 20 times a day.
These exercises will help you improve balance and flexibility too. Use peppermint oil on the affected shoulder to relieve from inflammation and massage the shoulder gently to relax your muscles. Acupuncture can also help in controlling the swelling and improves motion.
Using your right arm, lift the affected arm onto a shelf at about chest height. Gently bend your knees, opening the armpit. Bend the knees slightly, gently stretching the armpit, then straighten them. With each bend of the knee, stretch a little more, but don’t force. Do this 10 to 20 times a day.
As your range of motion improves, add exercises to strengthen the rotator cuff. Be sure to warm up your shoulder and do your stretching exercises before doing any strengthening exercises. You can consult a doctor online to get better solution.
Hold an exercise rubber band between your hands with your elbows at a 90-degree angle near your sides. Rotate the lower arm outward two to three inches and hold for five seconds. Repeat 10 to 15 times, once a day.
Stand next to a closed door and hang one end of a rubber band around the door handle. Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle. Pull the band towards your body two to three inches and hold for five seconds. Repeat 10 to 15 times, once a day.
I hope these frozen shoulder exercises would help you out in getting rid of any shoulder pain. If you find this article helpful, don’t forget to share with the community around you.