Ways to Exercise Frozen Shoulder

Frozen shoulder which is also called adhesive capsulitis can cause significant pain and loss of mobility. There is no known cause for this ailment – it can occur for no reason whatsoever.

If you suspect that you have this condition, it is important to exercise frozen shoulder. The following treatments are also helpful -…

• Limit any activity that would cause you discomfort. This includes reaching overhead and lifting.
• Pain relief can be as simple as taking ibuprofen or other anti-inflammatories while exercising frozen shoulder.
• Applying moist heat is always a good idea before exercising. This will help the tissues to stretch.

By using range of motion exercises, you will help to keep the shoulder muscles and tendons flexible. If pain becomes sharp when you exercise frozen shoulder, stop immediately and seek medical attention. Following are exercises that will help to keep the shoulder mobile.

Weighted pendulum stretch – It is important to start this as soon as you can following the injury or pain.

• Relax the shoulder muscles as much as you can.
• It doesn’t matter if you sit or stand – keep the arm close to the body.
• Swing the arm back and forth, then side to side. Follow this up with small circular motions.
• Continue to do this for up to a week – then add weight to the exercise gradually.

Passive stretching exercises – do these in sets of 10-20 one or two times a day for several months.

• Armpit stretch – Place your bad arm on a dresser or shelf. Then bend your knees and stretch the arm.
• Finger walk – Walk fingers up the wall – make sure to raise the arm to shoulder level.
• Towel stretch – Grab each end of a three foot towel with both hands behind the back and pull the weak arm down towards the lower back.

Strengthening exercises include outward rotation, inward rotation and lifting. Make sure to warm up first. Doing 15 to 20 sets of each exercise daily will help to build the muscle and strengthen the shoulder.

When exercising frozen shoulder, be sure to take heed of any sudden onset of pain and discontinue exercise if it continues.

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