Frozen shoulder exercises are a crucial component of treatment for this condition. They are designed to improve range of motion, reduce pain, and prevent the shoulder joint from becoming stiff. Here are some exercises that can be done at home or with the guidance of a physiotherapist:
1. Pendulum Stretch: Stand next to a table or
chair and lean forward, supporting yourself with your non-affected arm. Let the
affected arm hang straight down and swing it gently in circles for 5-10
minutes.
2. Wall walk: Stand facing a wall with your affected arm
outstretched and resting on the wall. Slowly walk your fingers up the wall as
high as possible and then back down. Repeat 10-15 times.
3. Cross-body stretch: Use your non-affected arm
to gently pull your affected arm across your body, stretching the shoulder.
Hold for 15-30 seconds and repeat 2-3 times.
4. Towel stretch: Hold a towel with both
hands behind your back, with one hand holding the top of the towel and the
other holding the bottom. Slowly lift the towel up with the non-affected arm,
stretching the affected arm. Hold for 15-30 seconds and repeat 2-3 times.
5. Sleeper stretch: Lie on your non-affected
side with your affected arm outstretched and resting on a pillow. Gently push
down on your affected arm with your non-affected arm, stretching the shoulder.
Hold for 15-30 seconds and repeat 2-3 times.
6. External rotation: Hold a resistance band with
both hands and position your arms in front of your body, with your elbows bent
at 90 degrees. Slowly rotate your arms outward, stretching the shoulder. Repeat
10-15 times.
It's important to perform these exercises gently and without
forcing the shoulder joint beyond its comfortable range of motion. If you
experience pain during any of these exercises, stop immediately and consult
with your healthcare provider or physiotherapist.
No comments:
Post a Comment