Stretching And Strengthening Exercises For Frozen Shoulder
Adhesive Capsulitis is a condition involving the shoulder joint in which it becomes rigid and painful, accompanied by restricted motion due to stiffness. The pain usually gets worse with time but it can be treated at home by doing certain exercises.
Always warm-up before doing any exercise in order to prevent further injury to the shoulder. Either use a heating pad or take a warm shower to warm up your shoulder.
1. Pendulum Stretch
The first exercise that you should do is the pendulum stretch as it helps in stretching and slowly mobilizing the shoulder.
- First, relax the affected shoulder and lean over a little while standing vertically. Then let the affected shoulder hang down so you can swing your arm without obstruction.
- Swing the arm in a circular motion.
- Do 10 such revolutions both clockwise and anti-clockwise per day.
2. Towel Stretch
You will need a 3-foot long towel for this exercise.
- Hold the towel in a horizontal position behind your back, with both hands holding the opposite end.
- Now use your healthy arm to stretch the affected arm by pushing it upwards.
- Repeat this 10-20 times per day.
3. Finger Walk
Stand in a vertical position with your face towards the wall.
- Stand around 3-quarters of an arm’s length from the wall.
- Bend the elbow and touch the wall with your fingertips of the affected arm at your waist’s level.
- Now slowly move upwards with your fingers to the distance where your comfort allows. The movement should be performed by fingers and not the shoulder.
- Slowly descend and repeat 10 times per day.
4. Cross-Body Stretch
You can either sit or stand for this exercise.
- Lift the affected arm with the other arm and gently stretch it across the other side of the body.
- Be gentle and hold the position for 15-20 seconds.
- Perform this exercise 10-20 times per day.
5. Armpit Stretch
- Stand vertically against a shelf or another support on which you can rest your arm.
- Now using your healthy arm put the affected arm over the support. Bend your knees a little.
- Slowly deepen the bend and feel the stretch in your armpit.
- Hold this position for a few seconds and return to the original position.
- Repeat the exercise 10 to 20 times a day.
Now you can move on to the strengthening exercises to restore strength in the affected shoulder.
1. Outward Rotation
- With your elbows close to your side at a 90-degree angle, hold an exercise rubber band with both hands.
- Now slowly rotate the affected arm away from the midline and stay in this position for 5 seconds.
- Repeat this movement 10-15 times per day.
2. Inward Rotation
- Hook one end of the exercise rubber band on a doorknob and stand next to it.
- Now use the affected arm to hold the free end of the exercise rubber band with your elbow at a 90-degree angle to the shoulder.
- Pull the band towards the midline and hold for 5 seconds.
- Repeat this exercise 10 to 15 times per day.
These stretches and exercises will help restore the original mobility and strength of your shoulder over time. However, do not overdo an exercise or push your body beyond its limits. This can worsen the condition and cause serious injuries. If you feel pain during stretches, release the stretch immediately.