Best Stretching Exercises for Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. It occurs when the capsule surrounding the shoulder joint becomes inflamed and thickens, limiting the range of motion.
While physical therapy is often recommended, stretching exercises can help to improve mobility and reduce pain associated with frozen shoulder. Here are some of the best stretching exercises you can do:
1. Pendular Swings
- How to: Stand with your feet shoulder-width apart and let your affected arm hang loosely at your side.
- Gently swing your arm back and forth like a pendulum. Start with small movements and gradually increase the range of motion.
- Repeat: 10-15 repetitions, 3-4 times a day.
2. Cross-Body Reach
- How to: Stand with your feet shoulder-width apart.
- Use your good hand to gently pull your affected arm across your body towards your opposite shoulder.
- Hold: Hold the stretch for 10-15 seconds, feeling a gentle stretch in the shoulder.
- Repeat: 3-5 repetitions, 3-4 times a day.
3. Wall Slides
- How to: Stand facing a wall with your feet shoulder-width apart and your affected arm at your side.
- Slowly slide your hand up the wall, keeping your arm straight.
- Hold: Hold the stretch for 10-15 seconds, feeling a gentle stretch in the shoulder.
- Repeat: 3-5 repetitions, 3-4 times a day.
4. Shoulder External Rotation
- How to: Sit or stand with your feet shoulder-width apart and your affected arm at your side.
- Bend your elbow to 90 degrees and hold a light weight or resistance band with your affected hand.
- Rotate your forearm outwards, bringing your hand towards the ceiling.
- Hold: Hold the stretch for 10-15 seconds, feeling a gentle stretch in the shoulder.
- Repeat: 3-5 repetitions, 3-4 times a day.
5. Shoulder Internal Rotation
- How to: Sit or stand with your feet shoulder-width apart and your affected arm at your side.
- Bend your elbow to 90 degrees and hold a light weight or resistance band with your affected hand.
- Rotate your forearm inwards, bringing your hand towards your hip.
- Hold: Hold the stretch for 10-15 seconds, feeling a gentle stretch in the shoulder.
- Repeat: 3-5 repetitions, 3-4 times a day.
Remember:
- Consult a doctor or physical therapist: Always consult with a medical professional before starting any new exercise program, especially if you have a medical condition.
- Listen to your body: Stop the exercise if you feel any pain or discomfort.
- Gradually increase the range of motion: Don't push yourself too hard. Gradually increase the intensity and duration of the stretches as you feel comfortable.
- Consistency is key: Regular stretching is crucial for improving shoulder mobility. Aim to perform these exercises 3-4 times a day for optimal results.
By incorporating these stretching exercises into your daily routine, you can help to improve the range of motion in your shoulder joint, reduce pain, and potentially hasten recovery from frozen shoulder.
