A frozen shoulder is a quite common condition in which the shoulder is stiff, and the range of movement is limited. Elderly people are particularly prone to a frozen shoulder.
Let’s get into this blog, and find the best exercises for a frozen shoulder that you can follow and recover quickly.
TABLE OF CONTENTS
A frozen shoulder refers to stiffness in the shoulder, making it difficult to move and often even painful to move one’s shoulder.
The sixth decade of life is when frozen shoulder most frequently occurs; it peaks between the ages of 50 and 60 and affects women slightly more frequently than men.
The majority of the time, soft tissue injuries, fractures, and dislocations are the cause of frozen shoulder. Apart from these reasons, lack of exercise after an injury, wearing a sling for more than required, or if you suffer from Parkinson’s or Thyroid, you may also develop a frozen shoulder.
In this exercise, you lean forward and allow the affected arm to hang and gently swing the arms in small circles. This helps in mobilizing the joint and helps improve the shoulder’s range of motion. Do this once or twice a day for a quick and healthy recovery from a frozen shoulder.
Hold a towel behind your back with both of your hands, using your good arm, pull the affected arm upwards. Hold the stretch for about 15 to 20 seconds and try this 10 times every day. This exercise stretches the ligaments and muscles and improves the flexibility of the frozen shoulder.
Reach out to the wall and touch the wall at your waist level with the fingertips of the affected shoulder, following which move your fingers up and down, from your current position, this slowly helps improve the mobility of your frozen shoulder.
Sit or stand. Use your good arm to lift your affected arm at the elbow and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 30 seconds. Repeat 10 to 20 times a day. This helps to stretch the muscles in the shoulder, increasing flexibility and reducing stiffness.
First, find a comfortable spot to stand or sit. Flex the afflicted arm’s elbow to a 90-degree angle. After rotating your arm outward and holding it there for a short while, carefully bring your elbow back up to your body.
Frozen shoulders can be quite sensitive and painful, so we must use the right form and posture while trying to treat frozen shoulders. If the pain becomes unbearable it is important to immediately consult or call for medical help. If commuting to the doctor or hospital is difficult make sure to contact NORMS home healthcare services and rest assured as we ensure the best services in the comfort of your home.
One can perform these exercises around 10-20 times a day for a healthy recovery.
Always perform these exercises with utmost care and ideally near the presence of a professional. If the pain gets worse, make sure to consult a doctor.
It usually takes a few weeks or a month for full recovery.