Best Exercises for Frozen Shoulder: Video Guide
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. It can make simple tasks like reaching for a cup of coffee or putting on a jacket incredibly difficult. While it can be frustrating, there are exercises you can do to help manage the pain and improve your range of motion.
In this video guide, we'll explore some of the best exercises for frozen shoulder. We'll cover both passive and active range of motion exercises to help you regain mobility and flexibility. Remember to consult your doctor or physical therapist before starting any new exercise program.
Here are some important things to keep in mind:
- Listen to your body: Stop if you feel any sharp pain.
- Warm up before each exercise session: Try using a heating pad or taking a warm shower.
- Perform the exercises regularly: Consistency is key to seeing results.
Here are some common exercises you can do for frozen shoulder:
Passive Range of Motion Exercises
These exercises involve using your other arm to gently move your affected shoulder.
1. Pendular Swing:
- Stand with your feet shoulder-width apart and let your affected arm hang loosely by your side.
- Slowly swing your arm back and forth in a pendulum motion.
- Repeat this for 10-15 repetitions.
2. Wall Slides:
- Stand facing a wall with your affected arm extended straight out in front of you.
- Slowly slide your hand up the wall, keeping your arm straight.
- Hold the position for a few seconds, then slowly slide your hand back down.
- Repeat this 10-15 times.
3. Cross-Body Reach:
- Stand with your feet shoulder-width apart and your affected arm extended straight out in front of you.
- Slowly reach your arm across your body, towards your opposite shoulder.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat this 10-15 times.
Active Range of Motion Exercises
These exercises involve using the muscles around your shoulder to move your arm.
1. Shoulder Rolls:
- Sit or stand with your feet shoulder-width apart.
- Roll your shoulders forward in a circular motion, then roll them backward in a circular motion.
- Repeat this for 10-15 repetitions.
2. Arm Circles:
- Stand with your feet shoulder-width apart and your affected arm extended straight out in front of you.
- Make small circles with your arm, first in a clockwise direction, then in a counterclockwise direction.
- Gradually increase the size of the circles as your range of motion improves.
3. Shoulder Shrugs:
- Stand with your feet shoulder-width apart.
- Slowly shrug your shoulders up towards your ears, then slowly relax your shoulders back down.
- Repeat this 10-15 times.
4. External Rotation:
- Sit or stand with your feet shoulder-width apart and your elbow bent at 90 degrees.
- Gently rotate your forearm outwards, away from your body.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat this 10-15 times.
5. Internal Rotation:
- Sit or stand with your feet shoulder-width apart and your elbow bent at 90 degrees.
- Gently rotate your forearm inwards, towards your body.
- Hold the position for a few seconds, then slowly return to the starting position.
- Repeat this 10-15 times.
6. Wall Press:
- Stand facing a wall with your affected arm extended straight out in front of you, palm flat against the wall.
- Slowly push your hand against the wall, as if you are trying to push the wall away.
- Hold the position for a few seconds, then slowly release.
- Repeat this 10-15 times.
Remember:
- These exercises are just a starting point. Be sure to talk to your doctor or physical therapist to create a personalized exercise plan that is right for you.
- Don't push yourself too hard. Stop if you feel any pain.
- Be patient. It takes time to recover from frozen shoulder.
With regular exercise and proper care, you can manage your frozen shoulder and improve your range of motion and quality of life.
