7 Best Exercises for Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. It occurs when the connective tissue in the shoulder joint, known as the capsule, becomes inflamed and scarred, leading to limited mobility and pain. Frozen shoulder can be a debilitating condition, but fortunately, exercises can help alleviate symptoms and improve range of motion.
Warm-up Exercises
Before starting any exercise program, it's essential to warm up the shoulder joint. This can be done by applying heat to the affected area, taking a warm bath, or doing some light cardio exercises. Here are a few warm-up exercises to get you started:
1. Pendulum Exercise
- Hold a light weight (less than 1 pound) in the affected arm
- Let the arm hang straight down from the shoulder, with the weight attached to the wrist
- Gently swing the arm in small circles, first clockwise and then counterclockwise
- Repeat for 5-10 minutes, 2-3 times a day
2. Shoulder Rolls
- Roll the affected shoulder forward and backward in a circular motion
- Repeat for 5-10 minutes, 2-3 times a day
Stretching Exercises
Stretching exercises can help improve flexibility and range of motion in the shoulder joint. Here are a few exercises to try:
3. Chest Stretch
- Stand in a doorway with the affected arm on the doorframe at shoulder height
- Lean forward until a stretch is felt in the chest and shoulder
- Hold for 30 seconds, repeat 3-5 times
4. Arm Across the Chest
- Hold the affected arm straight out to the side at shoulder height
- Use the other arm to pull the affected arm across the chest
- Hold for 30 seconds, repeat 3-5 times
5. Wall Slide
- Stand with the affected arm at shoulder height, with the palm facing forward
- Slowly slide the arm up the wall, keeping the elbow straight, until a stretch is felt in the shoulder
- Hold for 30 seconds, repeat 3-5 times
Strengthening Exercises
Strengthening exercises can help improve mobility and reduce pain in the shoulder joint. Here are a few exercises to try:
6. Shoulder Abduction
- Hold a light weight (less than 1 pound) in the affected arm
- Slowly lift the arm out to the side, keeping the elbow straight, until it is at shoulder height
- Hold for 5 seconds, repeat 10-15 times
7. Resistance Band Exercise
- Use a resistance band or a light weight attached to a stationary object
- Hold the band or weight in the affected arm, with the elbow bent at a 90-degree angle
- Slowly pull the band or weight back, keeping the elbow straight, until the arm is at shoulder height
- Hold for 5 seconds, repeat 10-15 times
Remember
- Always consult with a healthcare professional before starting any new exercise program
- Start with gentle exercises and gradually increase intensity and frequency as the shoulder becomes more mobile
- Be patient and persistent, as exercises for frozen shoulder may take several weeks to show improvement
By incorporating these exercises into your daily routine, you can help alleviate symptoms of frozen shoulder and improve range of motion and mobility in the shoulder joint.
