Adhesive capsulitis, another name for frozen shoulder, is a disorder that causes discomfort, stiffness, and a restricted range of motion in the shoulder joint.
Your daily activities and quality of life may be greatly affected. Although frozen shoulder usually goes away on its own with time, adding specialised shoulder exercises to your programme can aid in accelerating the healing process and enhancing mobility.
It's crucial to seek the advice of a medical professional or physical therapist before beginning any workout programme for your frozen shoulder to make sure it's safe for you. They may evaluate your situation, offer you individualised guidance, and assist you while you go through the rehabilitation process.
In this blog post, we'll talk about some shoulder exercises that work well for frozen shoulder and walk you through each one step by step.
1. Pendulum Exercises:
Pendulum exercises increase fluidity and assist the shoulder joint's range of motion. Here is how to carry things out:
Procedure:
a. For support, choose a seat close to a table or other solid surface.
b. Squat down and let the affected arm to dangle down.
c. Gently rotate your arm for 10 to 15 seconds in small clockwise circles.
d. Continue rotating anticlockwise for an additional 10 to 15 seconds.
a. Complete 10 repetitions in each direction, progressively enlarging the circle as your mobility improves.
2. Exercises for Passive Range of Motion:
Passive range of motion exercises entail moving your frozen shoulder joint with the aid of your unaffected arm or an outside force. These exercises assist in preserving flexibility and minimising stiffness. Here is a sample activity:
Procedure:
a. Take a comfortable seat or position.
b. Help yourself by using your unaffected arm or enlisting a buddy.
c. Raise your frozen arm gently while supporting it at the elbow, allowing it to move through its full range of motion.
d. Complete 10 repetitions while progressively extending the range of motion as tolerated.
3. Wand exercise
Wand exercises are good for stretching the afflicted tissues and enhancing shoulder mobility. To do these exercises, you'll need a long stick or an item that resembles a wand. Take these actions.
Procedure:
a. With both hands, somewhat wider than shoulder width apart, hold the wand.
b. Raise the magic wand slowly above your head while maintaining straight elbows.
c. Squat down behind your back and try to contact your buttocks with the wand.
d. Perform this movement 10 to 15 times, progressively extending the range of motion as your shoulder permits.
4. Wall Climbing:
Your shoulder's flexibility and range of motion can be improved with wall climbing exercises. Observe these guidelines:
Procedure:
a. Place your affected arm out at shoulder height while facing a wall.
b. Squat down against the wall with your fingertips.
d. Slowly climb the wall with your fingertips, getting as high as you can without hurting yourself.
d. Retain the stretched position for a brief period of time.
e. Gently lower your fingers back to their original position.
f. Complete 10 repetitions, progressively extending your range of motion as you go.
Although frozen shoulder can be a difficult condition to manage, adding specific shoulder exercises to your regular regimen can significantly speed up your recovery.
Start out gently, pay attention to your body, and ask a medical expert or physical therapist for advice. As you attempt to regain complete range of motion and reduce the pain brought on by frozen shoulder, consistency and patience are crucial.
Maintain your commitment to your fitness regimen, and you'll soon start to see gains in your shoulder mobility and general health.