Frozen shoulder stretching exercises
The symptoms of frozen shoulder, sometimes referred to as adhesive capsulitis, include pain and stiffness in the shoulder joint. Exercises that stretch the body can lessen symptoms and increase flexibility. But, before beginning any fitness regimen, it is imperative to speak with a healthcare provider, particularly if you suffer from a medical condition like frozen shoulder. These are eight stretches that people with frozen shoulders might find helpful:
1. Pendulum Stretch:
The dynamic stretching exercise known as the pendulum stretch works the muscles in the upper back and shoulder. It facilitates increased range of motion and flexibility in the shoulder joint. The pendulum stretch can be executed as follows:
- Stand and lean over slightly, allowing the affected arm to hang down.
- Swing the arm gently in a circular motion, both clockwise and counterclockwise.
- Start with small circles and gradually increase the diameter.
2. Towel Stretch:
One stretching exercise that works the muscles in the shoulders and upper back is the towel stretch. It might help to increase the range of motion and flexibility of the shoulder. The towel stretch can be done as follows:
- Hold a towel behind your back with one hand and grab it from below with the other hand.
- Gently pull the top hand upward with the bottom hand, stretching the shoulder.
- Hold the stretch for 15-30 seconds.
3. Cross-Body Reach:
The "Cross-Body Reach" exercise is a basic yet efficient way to work your core, especially your obliques. The Cross-Body Reach can be performed as follows:
- Use the unaffected arm to lift and bring the affected arm across your body.
- Hold the elbow of the affected arm with the opposite hand and gently stretch.
4. Armpit Stretch:
The "Cross-Body Reach" exercise is a basic yet efficient way to work your core, especially your obliques. The Cross-Body Reach can be performed as follows:
- Lift the affected arm and bend it at the elbow.
- Place the hand of the affected arm on the upper back, reaching downward.
- Use the opposite hand to gently push on the bent elbow, stretching the back of the shoulder.
5. External Rotation Stretch:
The external rotation stretch primarily targets the muscles in the shoulders and upper back.
- Lying on your back, bend your elbows and bring your hands close to your chest.
- Slowly move your arms outward, keeping your elbows bent at a 90-degree angle.
- Stop when you feel a gentle stretch and hold for 15-30 seconds.
6. Finger Walk:
The "Finger Walk" exercise is a quick and efficient way to improve finger flexibility, coordination, and fine motor skills. In occupational therapy, it is frequently utilized, particularly with children or individuals focusing on hand strength and dexterity. This is the way to do the Finger Walk exercise:
- Stand facing a wall and walk your fingers up the wall, lifting your arm as high as comfortable.
- Walk your fingers back down and repeat, gradually increasing the height.
7. Crossover Arm Stretch:
The crossover arm stretch is a simple stretching exercise that targets the muscles in your upper back, shoulders, and triceps. Here's how you can perform the crossover arm stretch:
- Raise the afflicted arm to shoulder level and bring it across your body.
- Feel the back of your shoulder stretch as you gently press the arm toward your chest with the opposing hand.
8. Stick Stretch:
- Hold a stick, broom handle, or cane with both hands.
- Raise the stick overhead and slowly lower it behind your back, stretching your shoulders.
- Adjust your grip on the stick to increase or decrease the stretch.
Avoid making any painful movements when doing these exercises; instead, go slowly and gently. Maintaining consistency and making gradual progress are crucial. Speak with your healthcare provider if you feel more pain or discomfort. For those with frozen shoulder, physical therapy may also be helpful, and a medical professional can offer advice on a customized exercise regimen.
