Description

Frozen shoulder exercises, also known as physical therapy or rehabilitation exercises, can be beneficial for individuals with adhesive capsulitis, a condition characterized by stiffness and reduced range of motion in the shoulder joint. These exercises aim to improve flexibility, strength, and overall shoulder function. Here are some common exercises for frozen shoulder: 1. **Pendulum Stretch:** Stand or sit and gently lean over, allowing the affected arm to dangle. Swing the arm in small circles, both clockwise and counterclockwise, to improve range of motion. 2. **Towel Stretch:** Hold a towel behind your back with one hand and grab the other end with the opposite hand. Gently pull upward with the top hand to stretch the shoulder. Hold for 15-30 seconds. 3. **Cross-Body Reach:** Use your good arm to lift the affected arm at the elbow and bring it across your body. Hold this stretch for 15-30 seconds. 4. **Finger Walk:** Use your fingers to "walk" up a wall as far as you comfortably can. Gradually increase the height over time. 5. **External Rotation:** With a resistance band or a light dumbbell, perform external rotation exercises to strengthen the rotator cuff muscles. 6. **Internal Rotation:** Using a resistance band or cable pulley, work on internal rotation exercises to improve shoulder strength. 7. **Cane Stretch:** Hold a cane or broomstick with both hands, and gently raise it overhead and behind your back. Gradually try to widen your grip over time. 8. **Wall Climbing:** Stand facing a wall and pretend to climb it with your fingers, slowly raising your hand as high as possible. Hold each position for a few seconds. It's essential to perform these exercises gently and regularly, ideally under the guidance of a physical therapist, to avoid overexertion and to gradually improve the range of motion and strength in the affected shoulder. Consistency and patience are key in managing frozen shoulder effectively.

Filter tags