Exercises for Frozen Shoulder

Exercises for Frozen Shoulder

There are several exercises that you can take up when you are suffering from frozen shoulder.

Pendulum stretch

The first frozen shoulder exercise that should be attempted is known as a pendulum stretch. First of all, you should relax the shoulders. After that, stand somewhere and bend a bit. Hang the weak arm down. After that, move the arm around in a tiny arc. The arc’s diameter should never exceed a foot. Perform 10 revolutions on either side. You should do this at least once every day.

Even as the condition of your weak arm gets better you can swing the arm in a bigger diameter. However, remember to never force the motion.

Towel stretch

Take a towel that is approximately 3 feet high. After that, use your functional arm and hold the upper part of that particular towel. Place it in the rear of your back. Get the other end by using the weaker arm. Maintain a flat position in this situation. Let the weak arm be pulled up by the good arm. Stretch the weak arm. This frozen shoulder exercise has a better or tougher version as well. Take the towel and use it to drape the shoulder which is working. Hold the towel’s bottom part with the weak hand. Then pull that towards your lower back by using the arm that is working. Perform 20 repetitions of the same a day.

Finger walk

The next name on the frozen shoulder list is that of finger walk. Stand before a wall and face it. The distance between you both should be 3/4 of an arm. After this, touch the wall. In this workout, your arm should be at your waist level. You should bend your elbow in this case. Now use your fingers gradually as if they are climbing the wall. Do it just like a spider. Do it till you no longer feel comfortable doing it. Remember that you should not use the muscles of your shoulder for this particular exercise – rather your fingers need to carry the weight.

Cross-body reach

The good thing about this particular exercise is that you can do it any way you want to. You can do it when you are sitting or standing. Take the arm that is working and use it to raise the weak arm. Do this by the elbow of the weak arm. Now you can bring it upwards or take it across the body if you want to. All this while, apply only gentle pressure in order to draw out the weak shoulder. You should be in this position for around 15-20 seconds. Perform 20 repetitions every day.         

Armpit stretch

Take the good hand and raise the weak arm and place it atop a shelf or any other surface that is at the height of your chest. Bend the knees but be gentle with it and extend the armpit. Now go a bit deeper with the bend and elongate that armpit a bit more. After that, straighten it.


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