Adhesive capsulitis or better known as frozen shoulder is a condition where your shoulder joint becomes stiff and painful. The onset of frozen shoulder can be gradual and will worsen as time pass by.
Among the people who develop frozen shoulders are those who underwent surgery or procedure where they can’t freely move their shoulders. Patients who underwent stroke and mastectomy are good examples of this. As a result, their shoulder muscles, tendons, and ligaments “froze” or become stiff. Most frozen shoulders go away within 1-3 years. However, with the right frozen shoulder treatment, your recovery period can be shortened, and immediate pain relief can be achieved.
In this post, let us take a look at some of the few exercises you can do to speed up your recovery. Here are some of them.
- Passive shoulder exercise
Doing a passive range of motion (ROM) exercise on your shoulder would help especially during the earliest time of your recovery. This type of exercise allows you to move while keeping your arm and shoulder relaxed.
You would need someone to assist you when doing passive ROM exercises. Usually, you can get a competent person to do ROM exercises for you from physiotherapy clinics in Dubai.
- Pendulum stretch
Stand and lean a little bit forward until your affected arm is hanging. You can then move your arm in a circular motion. The diameter of the circle you create with your arm would depend on your pain tolerance. You can start with a small circle and increase its size as your condition improve.
- Finger walk
Stand in front of a wall. The distance between you and the wall should be about 1-2 feet. Touch the wall with your fingers at waist level. Slowly walk your fingers up to the wall until you reach a comfortable height. While doing the exercise, be sure not to use your shoulder muscles, but only your finger muscles. Do this exercise 10 to 20 times.
- Isometric shoulder exercises
Isometric exercises are exercises that help in strengthening your muscle. In this exercise, your muscle length and joint angle don’t change during contraction.
There are different ways for you to perform isometric shoulder exercises. The main principle is that you contract the muscles of your arm and shoulder without moving it. For example, you can simply push against a wall with incremental force. Hold this position for 20-30 seconds and then rest. You can do 3-5 repetitions or as many as you are able to. If you are not familiar with isometric shoulder exercise, a physical therapy Dubai professional could help.
- Using a rubber exercise band
Hold a rubber exercise band between your hands with your elbows bent at a 90-degree angle. Now, slowly pull the rubber exercise band with your affected arm going outward. This is to improve the outward rotation of your shoulder.
To improve the inward rotation of your shoulder, you can hook the rubber exercise band around a doorknob while your affected hand holds the other end. You then gently pull the rubber exercise band with your affected arm toward your body.
Need help?
These are just some of the important exercises you can do if you have a frozen shoulder. If you want to obtain better pieces of advice and guidance on how to improve your condition, you will not regret visiting Scandinavian Physiotherapy Center.
They have some of the best physiotherapists who have the expertise and experience needed to help you recover faster and with the least amount of injury. They even provide back pain relief and other physiotherapy services that will improve your overall health. Give them a call today to learn more!
Article originally published here: https://scandinavianphysiotherapycenter.com/easy-yet-effective-exercises-for-a-frozen-shoulder/
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