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Adhesive capsulitis, commonly known as Frozen shoulder is a condition where the shoulder becomes stiff, painful and can only have limited movement in all directions. It is a common condition and many, around the world suffer from it. However, frozen shoulder exercises are very helpful in this condition. But before we get to that, it’s important to remember that there are a few tips that need to be kept in mind.
Some of the tips are- always warm up your shoulder before doing the exercises by taking a hot shower or hot water bath for about 10 to 15 minutes. You should also consult a physical therapist before starting these exercises. Another thing to bear in mind is that you have to stretch to the point where you feel the tension and not the pain. Now, let’s get to the best shoulder exercises for a frozen shoulder.
Frozen Shoulder Exercises To Increase Mobility
1. Pendulum Exercise
One of the most popular exercises when it comes to frozen shoulder workouts is Pendulum Exercise. To do this exercise, you need to relax your shoulders.
How to do it:
- While standing lean over slightly and dangle the arm with the frozen shoulder towards the ground and point your fingers towards the ground.
- Now, swing your arm in a small circle from left to right and then back in a way as you would if you were flapping a wing. Repeat in the opposite direction.
- Try doing 10 reps of this exercise in the beginning.
2. Towel Stretch
Shoulder stretching exercises like towel stretch helps in improving the flexibility and the range of motion in the affected area. For this exercise, you will need a towel that you should pick up with the same arm where you are experiencing the pain.
How to do it:
- Lift your arm and take it behind your head while bending your forearm while keeping your upper arm as still as you can.
- Move your forearm forward and backward in a repetitive manner as if you are hammering a nail in the wall.
- Use your unaffected arm upwards to stretch your affected arm upwards.
3. Cross-Body Stretch
If you have a severe case of frozen shoulder then you might not be able to indulge in cross-body stretch but for those who can, this exercise is very effective and might help get immediate relief.
How to do it:
- You can do this exercise while sitting or standing, whatever is convenient. Using your good arm bring the affected arm across the chest.
- The good arm will assist the movement by supporting the elbow of the affected arm.
- Hold it there for 20-25 seconds.
- Try doing 10-15 repetitions of the same.
4. Doorway External Rotation
Exercises to Do When The Shoulder Starts Strengthening
1. Outward Rotation
Once you start feeling better and feel that your range of movement has improved, add strengthening exercises to your full shoulder workout routine. Start with outward rotation.
How to do it:
- To do this exercise hold a rubber exercise band between your hands and keep your elbows at a 90-degree angle.
- Now rotate the lower part of your arm outwards and hold for 5-10 seconds. Do this just once a day.
2. Inward Rotation
As you start feeling better, try incorporating another exercise in your workout routine and that is inward rotation.
How to do it:
- Take a rubber exercise band and tie it to a doorknob. Now hold one end of the rubber with the affected arm and keep your arm at a 90-degree angle.
- Now pull the band towards yourself and hold it for 5-10 seconds.
- Do it once a day.
Having said all of this, there are some exercises that you should never do while you are suffering from a frozen shoulder and those are- Shoulder Press, Dumbbell Shoulder Press, Front Raises, Reverse Pec Deck Fly and many more exercises that you might have been doing at the gym all this while. If you are suffering from a frozen shoulder then any exercise involving weights should be avoided.
Now that you are aware of frozen shoulder exercises that can help anyone suffering from it, get some relief from this condition and help get better we are sure you will give them a shot. If you know someone who is suffering from this condition, make sure you share this with them. If you want to get better and do these exercises at the comfort of your home then do it with FITCOACH- an AI-enabled fitness coach that learns about your fitness goals and aspirations and what you wish to achieve recommends exercises accordingly.
