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Exercising Frozen Shoulder in 3 Easy Steps

Frozen shoulder syndrome or adhesive capsulitis is an impairment of the shoulder that limits mobility of the shoulder leaving it very painful for an individual to function when using the range of motion of their shoulders.  It can be caused by many factors such as injury, inflammation, or overuse, however it is very difficult to cure and can last almost three years throughout the various stages that is associated with it. There are different methods of treating frozen shoulder or “stiff shoulder”, however the basic treatments are normally combined with physical therapy and exercise. The symptoms of frozen shoulder are relieved with three basic exercises that can promote pain relief and imrpoved mobility ofthe shoulders.

Frozen shoulder stretches, exercises of the shoulder and shoulder range of motion

One of the main frozen shoulder exercises that an individual can perform is stretching. Anti-inflammatory medications and heat treatment massage provides relief from pain experienced from the affected shoulder. There are two home exercise for frozen shoulder. Also arm rotations can be performed to improve range of motion, and of course dumbbell exercise is a significant frozen shoulder exercise that can vastly assist in treatment and adhesive capsulitis cure.

Anterior shoulder and chest stretch – from s standing stance one bring their hands clasped together at the back. When you lift them up, it is important to add resistance by pulling the tension towards you. this may be repeated for ten times and may strengthen the shoulder to relieve stiffness.

Psoterior shoulder stretch – this is done by stretching the arms laterally across the chest and the other arm applies a pressure and tension to obtain an ultimate stretch with resistance applied within point of tolerance. You may repeat this 3-4 times in intervals of 10 seconds.

Arm rotations – it is a good exercise to reduce pain and stiffness of the shoulder. It can be done simply sitting upright in a chair. With arms extended out rolling your shoulder and making circling motions with your arms or by letting your arms relax at your sides and rolling distinctively the  balls of the shoulders. This should be completed with clearance from the physician.

Using Dumbbells-  With this frozen shoulder exercise you should bend or kneel on the opposite side of the shoulder that is affecting you. Let your arms fall in a relaxed manner. The dumbbells should be between the 3-5lb range, and you should hold the dumbbell in the hand and arm that is experiencing the “stiff shoulder.*With thi slowly move your arms in rotation and move in the opposite direction. These are done at an interval of 5 to 10.

When performing any frozen shoulder exercise it is crucial that you obtain a physicians opinion on what is safest for your initial condition to prevent harm or damage from occurring and making the frozen shoulder worse. one may avoid the progressive worsening of the shoulder by slowly developing the stamina and strength of the bad shoulder.

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