7 Best Frozen Shoulder Exercises
Frozen shoulder, also known as adhesive capsulitis, is a common condition characterized by stiffness and pain in the shoulder joint. It affects approximately 2-5% of the general population, with women being more prone to it than men. If left untreated, frozen shoulder can lead to chronic pain, limited mobility, and reduced quality of life.
Fortunately, exercises can help alleviate the symptoms of frozen shoulder and improve shoulder mobility. Here are 7 of the best frozen shoulder exercises to get you started:
Exercise 1: Pendulum Stretch
Instructions:
- Stand or sit with your affected arm at your side.
- Hold a light weight (less than 1 pound) in your hand.
- Slowly lift your arm up and down, then from side to side, in a circular motion.
- Repeat for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to loosen the shoulder joint and improve range of motion.
Exercise 2: Wall Slide
Instructions:
- Stand with your back against a wall and your affected arm at your side.
- Slowly slide your arm up the wall, keeping your elbow straight, until you feel a stretch in your shoulder.
- Hold for 15-30 seconds, then slowly lower your arm back down.
- Repeat for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to improve shoulder flexion and reduce stiffness.
Exercise 3: Arm Across the Chest
Instructions:
- Hold your affected arm straight out in front of you at shoulder height.
- Cross your arm over your chest, keeping your elbow straight.
- Hold for 15-30 seconds, then slowly return to the starting position.
- Repeat for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to improve shoulder internal rotation and reduce stiffness.
Exercise 4: Shoulder Rolls
Instructions:
- Roll your shoulders forward and backward in a circular motion.
- Repeat for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to loosen the shoulder joint and improve range of motion.
Exercise 5: Doorway Stretch
Instructions:
- Stand in a doorway with your affected arm at shoulder height.
- Place your hand on the doorframe and lean forward, stretching your shoulder.
- Hold for 15-30 seconds, then slowly return to the starting position.
- Repeat for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to improve shoulder external rotation and reduce stiffness.
Exercise 6: Arm Circles
Instructions:
- Hold your affected arm straight out to the side at shoulder height.
- Make small circles with your hand for 10-15 repetitions, 2-3 times a day.
Benefits: This exercise helps to improve shoulder abduction and reduce stiffness.
Exercise 7: Resistance Band Exercises
Instructions:
- Use a resistance band to perform shoulder flexion, abduction, and external rotation exercises.
- Start with light resistance and gradually increase as your shoulder becomes more mobile.
Benefits: These exercises help to strengthen the shoulder muscles and improve range of motion.
Remember:
- It's essential to start slowly and gradually increase the frequency and intensity of your exercises to avoid exacerbating the condition.
- Always warm up before exercising and stretch afterwards to prevent injury.
- Consult with a healthcare professional or physical therapist to create a customized exercise plan tailored to your specific needs.
By incorporating these 7 exercises into your daily routine, you can alleviate the symptoms of frozen shoulder and improve your overall shoulder mobility and function.
