Different Types of Stretching and Strengthening Exercises to Get Rid of Frozen Shoulder

Frozen shoulder or Adhesive Capsulitis is a condition of stiff shoulder that is painful and has limited motion in all direction. Stretching exercises can be very helpful in frozen shoulder treatment without pain pills and other medications. Such methods of exercise are usually the cornerstone of treating frozen shoulder.

However, before starting and performing your exercises, it is recommended to warm up your shoulder. For this, you can use a warm shower or bath for some time or use a moist heating pad or damp towel heated in the microwave. Performing such exercise and using certain devices like Tens Massager or Tens Machines Australia is the best alternative of frozen shoulder treatment through injections and medications.

Towel Stretch – Easy Way of Exercise

Hold a towel behind your back and grab the opposite end with your other hand. You can also hold the towel in horizontal position and use your good arm to pull the affected arm upward to stretch it.

Pendulum Stretch Hang Down Affected Arm to Get Relax Soon

Relax your shoulders and the stand and lean over slightly and allow the affected arm to hang down. Now, you need to swing the arm in a small circle and perform some revolutions in each direction. As soon as your symptoms improve, you can increase the diameter of your swing.

Cross-Body Reach – Help Fast Relief

Use your healthy arm to lift your affected arm at the elbow and bring it up and across your body exerting gentle pressure to stretch the shoulder. You can hold the stretch for some seconds and do it many a times in a day.

Finger Walk – You Can Do without Any Extra Pressure

You are advised to face a wall three quarters of an arm’s length away and reach out as well as touch the wall at least at waist level with the fingertips of the affected arm. As soon as your elbow slightly bent, you need to slowly walk your fingers up the wall, spider like. You can repeat it many times in a day.

Armpit Stretch – Easy to Do and Effective

You can lift your affected arm onto a shelf about breast high and then gently bend your knees opening up the armpit. In the further exercise, you can deepen your knee bend slightly and gently stretch the armpit and straighten. You can also do it many a times in the day to recover soon.

Starting to Strengthen – Help in Recover Soon from Frozen Shoulder

When you feel some improvement in range of motion, you can add rotator cuff strengthening exercise along with use of TENS Massagers to get well soon in frozen shoulder. However, once again it is recommended to warm up your shoulder and do your stretching exercises before you start doing strengthening exercise.

Outward Rotation – Repeat It Many a Times in a Day

Start this exercise by holding a rubber exercise band between your hands with your elbows at a certain degree angle close to your sides. Now, start rotating the lower part of the affected arm outward two or three inches and hold for five seconds. You can repeat it many a times in the day.

Inward Rotation – Easy to Do for More Improvement Soon

It is also effective as you have to stand next to a closed door and hook one end of a rubber exercise band around the doorknob. Now, hold the other end with hand of the affected arm and then hold your elbow at certain degree angle. In the further processing of the exercise, pull the band toward your body two or three inches and hold for some time. You can also repeat it many a times in a day.