Key Exercises for Frozen Shoulder
Individals with a frozen shoulder experiences pain with signifcant limit on shoulder motion. It can be caused by many factors such as injury, inflammation, or overuse, however it is very difficult to cure and can last almost three years throughout the various stages that is associated with it. There are different methods of treating frozen shoulder or ‘stiff shoulder’, however the basic treatments are normally combined with physical therapy and exercise. The symptoms of frozen shoulder are relieved with three basic exercises that can promote pain relief and imrpoved mobility ofthe shoulders.
Improve shoulder joint movement with exercise and stretching
The most important component of exercise treatment for froze shoulder is stretching. When utilized with deep heat massage and anti-inflammatory medications it can be greatly effective at aiding in pain management and gaining mobility in the ailing shoulder. At home one can perform two common stretches for the affected shoulder. Adhesive capsulitis benefits from dumbbell exercise that can help in the treatment of frozen shoulder while arm rotations are also helpful shoulder exercise.
The anterior shoulder and chest stretch – is done by standing straight with your hands placed behind your back in a clasped position. When you lift them up, it is important to add resistance by pulling the tension towards you. It can be done at 10 times interval for better strengthening of the shoulder.
Psoterior shoulder stretch – this is done by stretching the arms laterally across the chest and the other arm applies a pressure and tension to obtain an ultimate stretch with resistance applied within point of tolerance. You may repeat this 3-4 times in intervals of 10 seconds.
Arm rotations – it is a good exercise that improves the pain and stiffness symptoms on the affected shoulder. It can be done simply sitting upright in a chair. With arms extended out rolling your shoulder and making circling motions with your arms or by letting your arms relax at your sides and rolling distinctively the balls of the shoulders. This should be completed with clearance from the physician.
Using Dumbbells- With this frozen shoulder exercise you should bend or kneel on the opposite side of the shoulder that is affecting you. Let your arms fall in a relaxed manner. The dumbbells should be between the 3-5lb range, and you should hold the dumbbell in the hand and arm that is experiencing the ‘stiff shoulder’.*With thi slowly move your arms in rotation and move in the opposite direction. These are done at an interval of 5 to 10.
When performing any frozen shoulder exercise it is crucial that you obtain a physicians opinion on what is safest for your initial condition to prevent harm or damage from occurring and making the frozen shoulder worse. The bad shoulder should be conditioned slowly to develop its strength and stamina in a gradual manner to pevent worsening of the condition.
