Best Exercises for Frozen Shoulder

Frozen shoulder also known as Adhesive Capsulitis is a condition where the shoulder loses a considerable amount of range of motion due to inflammation, thickening and shrinkage of the capsule surrounding the shoulder joint.  The shoulder remains stiff and painful. 

These simple and shoulder exercises will allow the sufferer to regain mobility and range of motion. 

1. Finger walk
Face a wall keeping yourself at a short distance from it. Touch the wall with the fingertips of your affected arm. Keep the arm bent with the elbows at waist level. Walk your fingers slowly up the wall until your arm is raised as far as you are comfortable with. Do not use your shoulder muscles while doing this. After this, slowly lower your arm and repeat this exercise for 10-20 times a day.

2. Towel stretch
Hold one end of a towel behind your back. Grab the other end with the free hand. Use the good arm to pull the affected arm. Pull the arm upward and feel the gentle stretch. Do this for 10-20 times a day. 

3. Pendulum exercise
Keep your shoulders relaxed. Stand and bend slightly while keeping the affected arm hanging down. Swing the arm in a small circle initially. Perform 8-10 revolutions clockwise and anti-clockwise once a day. As your condition improves, increase the number of swings as well as the diameter of the swings. Make sure not to strain yourself too much. As your shoulder recovers further with time, you can carry a light weight object in your hands while swinging.

4. Arm circles
Place your left hand on your left shoulder and try making small circles in the air. Gradually increase the size and circumference of the circle by keeping the elbow as the point of focus. Make at least 15-20 clockwise and anti-clockwise circles. Repeat this procedure using the right side. 

5. Cross-body reach
Lift your affected arm at the elbow using the other arm. Bring the arm up and across the body. Exert gentle pressure to stretch the shoulder. Hold this position for 15-20 seconds. Do this exercise for 10-20 times a day.

6. Armpit stretch
Lift your affected arm onto a horizontal surface that is at the level of your chest, using your good arm. Gently bend your knees and open your armpit. Bend it a little more and gently stretch the armpit and then straighten. Stretch the armpit along with each bend of the knee. Make sure you don’t forcefully stretch it. Do this stretch for 10-20 times a day.

Before doing any exercise, make sure of warming up. Do not overdo any activity as it might strain your shoulder and aggravate the condition. 

Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Zilaxo Advanced Pain Solution, through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy aims to eradicate problems like joint pain, inflammation, swelling, muscle spasm and stiffness. The protocol is at once scientific, effective and safe, with no known side effect. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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