5 Simple yet Effective Stretches for Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. The condition may arise when the shoulder joint's capsule, a thin connective tissue surrounding the shoulder joint, becomes inflamed or thickened. This can happen due to injury or overuse of the shoulder joint. Frozen shoulder is more common in women than men and usually affects people between the ages of 40 and 60.
If you're suffering from a frozen shoulder, performing regular stretching exercises can help improve your range of motion and reduce pain. Here are 5 simple yet effective stretches for a frozen shoulder that you can do at home:
1. Pendulum Stretch
This is a passive stretch that you can do without putting any weight on the affected arm. Let your arm hang down in front of your body and use your healthy arm to move your affected arm in a large clockwise circle for 30 seconds. Reverse the direction and circle counterclockwise for another 30 seconds. To increase the stretch, slightly bend forward at the waist as you circle your arm.
2. Cross-Body Reach Stretch
This stretch will help stretch the front part of your shoulder capsule. Start by standing with your feet shoulder-width apart and keeping your head up and shoulders back. Raise your affected arm to cross in front of your body at chest level and use your opposite hand to grab hold of your raised elbow. Gently pull your elbow across your body until you feel a stretch in the front part of your shoulder. Hold this position for 30 seconds before repeating it on the other side.
3. Doorway Stretch
This stretch will target the back part of your shoulder capsule. Stand in a doorway with both hands framing the door at about chest level. Step forward with one foot into the doorway and lean forward until you feel a stretch in the back part of your shoulders and upper back muscles. Hold this position for 30 seconds before repeating it on the other side.
4. Arm Slides
This exercise will help stretch all areas around the shoulder capsule while also strengthening supporting muscles such as the rotator cuff muscles. Start by standing with feet hip-width apart and keeping good posture (head up, shoulders back). Slide one arm down along our side until it's fully extended, then return to starting position and repeat with another arm. Continue alternating sides for 10-15 repetitions per side.
5. Shoulder Rolls
Shoulder rolls are a great way to warm up before doing other exercises as they help loosen up all muscles around the shoulder area including those in the neck and upper back region. To do this exercise, simply sit or stand tall with shoulders relaxed down away from ears then roll shoulders backward 10 times then forwards 10 times. Make sure to keep the head aligned with the spine throughout the entire movement to avoid neck strain. If you experience any pain during these exercises, stop immediately and consult a physiotherapist or doctor.
Remember to perform these stretches slowly and gently without jerking or bouncing movements as this could further irritate already inflamed tissues. Also, make sure not to overstretch as this could lead to more damage. Doing these stretches regularly will help improve the range of motion and eventually reduce the pain associated with a frozen shoulder. If symptoms persist despite self-care measures such as stretching exercises, consult a healthcare professional.
