Stretches and Exercises for Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. Here are some stretches and exercises that can help alleviate the symptoms:
- Pendulum stretch: Stand with your unaffected arm resting on a table or chair. Lean forward and let your affected arm hang down. Swing your arm in small circles, first clockwise and then counterclockwise. Do this for 5-10 minutes.
- Wall crawl: Stand facing a wall with your affected arm extended and your fingers pointing up. Slowly walk your fingers up the wall as far as you can go without pain. Hold for 5-10 seconds and then walk your fingers back down. Repeat 5-10 times.
- Cross-body stretch: Use your unaffected arm to gently pull your affected arm across your chest. Hold for 15-30 seconds and then release. Repeat 5-10 times.
- External rotation: Lie on your unaffected side with your affected arm resting on your side. Bend your elbow to a 90-degree angle and keep it close to your body. Slowly rotate your arm outward, away from your body. Hold for 5-10 seconds and then release. Repeat 5-10 times.
Stretches to Keep Shoulder Fit and Healthy
Regular stretching can help keep your shoulders flexible and prevent injury. Here are some stretches you can do:
- Shoulder rolls: Stand with your arms at your sides. Roll your shoulders forward, up, back, and down in a circular motion. Repeat 10-15 times and then reverse the direction.
- Doorway stretch: Stand in a doorway with your arms at your sides. Place your hands on the door frame at shoulder height. Lean forward until you feel a stretch in your chest and shoulders. Hold for 15-30 seconds and then release. Repeat 3-5 times.
- Arm circles: Stand with your arms extended out to the sides. Slowly make small circles with your arms, first clockwise and then counterclockwise. Repeat 10-15 times in each direction.
- Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Release and repeat 10-15 times.