Another term for adhesive capsulitis, frozen shoulder is a painful condition that causes limited mobility in your shoulder. It comes on gradually, and builds and builds until it gets truly painful to the point of needing professional help to work through it. Working with a physical therapist on frozen shoulder exercises is essential to healing your shoulder and preventing the injury from reoccurring. Physical therapy involves using specific exercises that target the problem area to ease and rid you of the pain, while educating you on ways you can exercise and stretch on a daily basis to avoid experiencing this severe pain again. Here are a few great frozen shoulder exercises you should take advantage of now.
Some of the best frozen shoulder exercises to do, especially before you do any others, are range-of-motion exercises. Since this condition greatly affects your shoulder’s mobility, it’s important to focus on getting mobility back before you move on to anything else. While you won’t get it all back right away, improving your range of motion is key to healing. Work with your physical therapist on passive range-of-motion exercises, including those that focus on flexion, abduction, external-rotation and internal-rotation motions.
Shoulder towel stretches
Towel stretches are great frozen shoulder exercises you can do on your own at any time, whether it’s at work, home or the gym. There is the towel internal-rotation stretch and the towel chest stretch. With the internal-rotation stretch, you are stretching the tightened muscles of the rotator cuff and the joint. With this stretch, you pull on the towel behind your back, with one arm over your shoulder and the other holding the other end of the towel from the bottom behind your back. With the towel chest stretch, otherwise known as the pectoral stretch, you are targeting the front of your shoulder. Before performing either of these stretches on your own, be sure to refer to your physical therapist to learn the proper way to perform frozen shoulder exercises like this, in order to avoid further injury.
Isometric shoulder exercises
Once you start to notice an improvement in your shoulder’s mobility through the use of the above frozen shoulder exercises, you can start to move on to isometric exercises. You can do these on your own without additional equipment and they will help strengthen your rotator cuff muscles. An example of this exercise is standing up against a wall and putting pressure on your shoulder. You can do this for 5 seconds and then relax, and repeat this about 10 times for a few times a day.
Frozen shoulder exercises are essential to healing as fast as possible and helping to make sure you give yourself the best chance at not injuring your shoulder again. While the above three exercises work great for many, there are more intense exercises that can be done for the more severe cases, such as scapular stabilization exercises. If you are experiencing pain from a frozen shoulder, contact Arrow Physical Therapy & Rehabilitation today to schedule an initial appointment.