Top 5 exercises for a Frozen Shoulder

Top 5 exercises for a Frozen Shoulder

MediBuddy

Frozen shoulder is a condition where the shoulder becomes stiff, painful, and has limited movement. It occurs usually in individuals who have had earlier bone issues like injuries or osteopenia or osteoporosis. Frozen Shoulder can be quite painful and excruciating at times, one must observe proper care of the affected area and take rest and medications to deal with the issue.However, Frozen shoulder exercises are usually the best way to deal with it. It allows proper movement of the arm and shoulder joint and gives a clearer picture of the joint either degrading or getting better. These exercises are usually given by expert physiotherapists and are advised to conduct the same exercises under the supervision of one if you are under the diagnosis of a frozen shoulder.Pendulum Stretch - Keep your shoulders relaxed. Stand and lean over, allowing the targeted arm to hang downwards. Swing the arm in a small circular manner. Perform 10 repetitions in each direction, at least once a day.Finger walk - Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can now slowly lower the arm and repeat.Crossbody stretch - Use your good arm to lift your affected arm and bring it up and across your body, exerting little pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds.Outward and Inward body rotation - Hold a rubber exercise band between your hands with your elbows close to your sides. Rotate the lower part of the affected arm outward two or three inches and hold for five seconds. Similarly, stand next to a closed door, and hook one end of a rubber exercise band around the doorknob. Hold the other end with the hand of the affected arm. Pull the band toward your body two or three inches and hold for five seconds.Towel Stretch - Hold one towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm.Treating frozen shoulders may be more complicated than it may seem, hence it would be best if one can consult an orthopaedic before doing any such exercises. These issues usually clear up within 2-3 years by itself but a little help may be required as it can get extremely excruciating to deal with the pain on a daily basis, which will eventually stop you from doing your daily tasks. [av_promobox button='yes' label='Consult Now ' link='https://www.medibuddy.in/?utm_source=blog_cta&utm_medium=blog' link_target='' color='blue' custom_bg='#f00' custom_font='#ffffff' size='large' icon_select='no' icon='ue800' font='entypo-fontello']Consulting an orthopaedic is the only way to deal with this issue and help find a proper and fixed solution.[/av_promobox]

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