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Many of you might not be aware of the term ‘frozen shoulder.’ Let me explain to you what is frozen shoulder. Frozen shoulder is a common condition which is characterised by shoulder stiffness and pain that lasts for a few weeks.
It usually develops when inflammation increases around the shoulder due to shoulder immobility or there is a problem while stretching and flexing the shoulders normally. Frozen shoulder is often referred to as adhesive capsulitis.
Do not confuse arthritis with frozen shoulder, these two conditions are not related in any way. Frozen shoulder refers specifically to the shoulder joint, while arthritis may refer to other or multiple joints.
Early treatment of frozen shoulder using targeted shoulder exercises, stretches and natural anti-inflammatory applications can help control symptoms and prevent worsening stiffness.
Here are some of the shoulder workout tips to relieve frozen shoulder pain.
#1 Wall Crawl
The wall crawl exercise helps to increase your shoulders’ range of motion, build strength and helps reduce pain.
Instructions
Step 1: Stand facing the wall and place your hand on the wall just above the height of your shoulder.
Step 2: With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can so as to feel a stretch in your shoulder.
Step 3: Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm (with the help of the good arm, if necessary) and repeat.
Important Tip: Do 10 -12 reps of 4 sets each. You can also do this exercise while sitting on a chair. Monitor your shoulder flexibility improvements by keeping track of how far you’re able to climb your fingers up the wall.
Next Up: Standing Pendulum Stretch
#2 Standing Pendulum Stretch
The standing pendulum stretch uses the weight and momentum of your arm to encourage movement at the shoulder joint while maintaining inactivity of the injured or repaired muscles.
Instructions
Step 1: Stand beside a table with the hand of your unaffected shoulder on the table and feet slightly wider than shoulder-width apart.
Step 2: Bend at the hips approximately 75 to 90 degrees and let your affected arm hang down toward the floor.
Step 3: Shift your weight from side to side, letting your arm swing freely side to side. Also shift your weight forward and backwards, letting your arm swing freely front to back.
Important Tip: Do 30 seconds of 3 sets twice a day. Once you are comfortable with these movements you can move your body so that your arm swings in a circle, being careful not to use your shoulder muscles to create movement.
Also, read 6 Effective Shoulder Stretches To Instantly Fix Tight Shoulders & Relieve Tension.
Next Up: Towel Stretch
#3 Towel Stretch
The towel stretch is a combination of three motions around the shoulder: internal rotation, adduction (moving your shoulder closer to the body), and extension.
Instructions
Step 1: Hold the towel in one hand and drape it over your shoulder and down your back. If you are stretching your right shoulder, the towel should be placed over your left shoulder and be held in your left hand.
Step 2: Reach behind your back with your other hand and grip the towel. Gently pull the towel up and allow your hand behind your back to move across and up your back. A gentle stretch should be felt on the front or side of your shoulder.
Step 3: Once you feel a stretch in your shoulder, hold the position for 10 seconds, and then slowly release the stretch.
Important Tip: Do 10 reps of 3 sets each. Be sure to move slowly and avoid sudden or jerking motions.
Next Up: Theraband Inward Rotation
#4 Theraband Inward Rotation
Instructions
Step 1: The resistance or theraband needs to be secured to the side at belly-button level to an anchor.
Step 2: Now bend your elbow at 90 degrees, keep your elbow at your side while moving your hand towards your stomach. Pause for 1-2 seconds in this position.
Step 3: You can place a towel between your elbow and your hip to help stabilize your elbow. Slowly return to starting position. Repeat with opposite side.
Important Tip: Do 10 reps of 2 sets for each hand. Avoid arching the back as it might lead to strain and further injury. Focus more on a slower movement.
Next Up: Armpit Stretch
#5 Armpit Stretch
This stretch targets the muscle that shrugs your shoulders, the Levator Scapulae. It attaches to the top of your shoulder-blade, and to the sides of the uppermost bones of the neck.
Instructions
Step 1: Use your good arm to lift your “bad” arm onto a breast-high shelf.
Step 2: Open your armpit by slightly bending your knees. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. Hold this position for 10 seconds.
Step 3: With each knee bend, stretch a little further, but don’t force it.
Important Tip: Do 10 reps of 2 sets each twice daily. Avoid jerking of the body as it might lead to further frozen shoulder pain.
