5 Frozen Shoulder Exercises for Quick Relief
Are you experiencing pain and stiffness in your shoulder? Do you have difficulty moving your arm or rotating your shoulder? You may be suffering from a frozen shoulder, also known as adhesive capsulitis. Fortunately, exercises can help alleviate symptoms and improve mobility. Here are 5 frozen shoulder exercises for quick relief:
Exercise 1: Pendulum Stretch
Why it works: This exercise helps to loosen the shoulder joint and improve range of motion.
How to do it:
- Hold a light weight (less than 1 pound) in the affected arm
- Stand or sit with your good arm holding onto a table or chair for support
- Let your affected arm dangle straight down from your shoulder
- Gently swing your arm in small circles, first clockwise and then counterclockwise
- Repeat for 5-10 minutes, 3 times a day
Exercise 2: Arm Across the Chest
Why it works: This exercise helps to stretch the shoulder joint and improve flexibility.
How to do it:
- Hold your affected arm straight out in front of you
- Cross your affected arm over your chest, holding it in place with your good arm
- Hold for 30 seconds and release
- Repeat 10-15 times, 3 times a day
Exercise 3: Wall Slide
Why it works: This exercise helps to stretch the shoulder joint and improve range of motion.
How to do it:
- Stand with your affected side near a wall
- Place your affected arm on the wall at shoulder height, with your elbow bent at a 90-degree angle
- Slowly slide your arm up the wall, keeping your elbow straight
- Hold for 10-15 seconds and release
- Repeat 10-15 times, 3 times a day
Exercise 4: Arm Raises
Why it works: This exercise helps to strengthen the shoulder muscles and improve range of motion.
How to do it:
- Stand or sit with your affected arm at your side
- Slowly raise your affected arm straight out to the side, keeping it level with your shoulder
- Hold for 5-10 seconds and release
- Repeat 10-15 times, 3 times a day
Exercise 5: Internal Rotation
Why it works: This exercise helps to stretch and strengthen the shoulder muscles.
How to do it:
- Hold a light weight (less than 1 pound) in your affected arm
- Bend your elbow at a 90-degree angle and hold the weight near your stomach
- Rotate your shoulder inward, keeping your elbow close to your body
- Hold for 5-10 seconds and release
- Repeat 10-15 times, 3 times a day
Remember:
- Always consult with a healthcare professional before starting any new exercise program
- Start slowly and gradually increase the frequency and intensity of your exercises
- Be patient and consistent, as frozen shoulder exercises may take several weeks to show improvement
By incorporating these 5 frozen shoulder exercises into your daily routine, you can experience quick relief from pain and stiffness, and improve your overall shoulder mobility.
