Frozen Shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder that is often caused by inflammation of the capsule tissue surrounding the joint. This greatly limits your shoulder mobility and, if left untreated can also lead to chronic pain. To help in your Frozen Shoulder recovery, gentle, progressive range-of-motion exercises are highly effective.
1. Pendulum Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Hinge from your hips to slightly bend your upper body forward, letting your arm hang down towards the floor. Swing your arm in a small circular motion, progressing to a bigger motion. Repeat the movement. It’s important to solely use the weight of your arm to complete the exercise, rather than actively engaging your muscles.
2. External Rotations
Begin in an upright standing position beside a wall. Bend your arm and place your forearm against the wall with your hand stacked above your elbow and your elbow at shoulder height. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core. Looking for a light stretch in the front of your shoulder, turn your body away from the wall. Hold this position for 30 seconds. Relax and repeat the movement.
3. Towel Stretch
For this exercise, use a towel, belt, or strap to bridge the distance between your hands.
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Hold one end of the towel in one hand. Raise your uninjured arm overhead and bend your elbow to lower the towel behind your back. With the hand of your injured arm, grab the lower end of the towel behind your lower back. Use your upper hand to gently pull the towel upward until you feel resistance on your bottom arm. Hold this position for 20 seconds. Relax and repeat the movement.
4. Forward Flexion Stretch
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Use your uninjured hand to lift your injured arm as high overhead as you can and hold this position for 20 seconds. Return to the starting position and repeat the movement.
5. Finger Walks
Begin in an upright standing position in front of a wall, maintaining good alignment with your head, shoulders, hips, and legs. Place the hand of your injured shoulder against the wall at hip height. Use your fingers to slowly walk your arm up to shoulder height (or as high as you can go). Gently lower your arm to the starting position and repeat the movement.
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6. Crossover Arm Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Reach across your chest with your injured arm, then intensify the stretch by using your opposite hand to pull your injured arm closer to your body. Hold this position for 30 seconds. Return to the starting position and repeat the movement.
7. Outward Rotation
For this exercise, use resistant tubing. If you do not have resistance bands, go through the movement without resistance.
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Bend your arms to 90-degree angles, align your upper arms with your body and hold the middle of the resistance tubing in both hands with your palms facing upward. Keeping your elbows close to your body, rotate your arms out to the sides, creating resistance on the tubing. Hold this position for 5 to 10 seconds. Return to the starting position and repeat the movement.
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8. Inward Rotation
For this exercise, use resistant tubing. If you do not have resistance bands, go through the movement without resistance.
Stand upright with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Anchor one end of the tubing to something secure and hold the other end of the tubing in the hand of your injured arm with your palm facing upward. Bend your arm to a 90-degree angle and align your upper arm with your body. Keeping your elbow close to your body, rotate your arm inward towards your body, creating resistance on the tubing. Hold this position for 5 to 10 seconds. Return to the starting position and repeat the movement.
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Massage and stretching can help restore your mobility and improve your shoulder function. They also help improve blood flow to the affected area and reduce inflammation. Massage can help relieve tension and tightness so your muscles can relax. An alternative way to relieve frozen shoulder pain is to ice the area for about 10 to 15 minutes, several times a day. If you have chronic pain or mobility concerns, consult with your doctor.
Frozen shoulder can be miserable! Discover the best all-natural program for easing your pain here.
