Top Recommended Exercises For Your Frozen Shoulder

 If you have been suffering from a stiff and painful shoulder for more than a couple of weeks, there is a chance that you are suffering from Frozen Shoulder. Also known as Adhesive Capsulitis, this condition can easily be identified by extreme stiffness in the shoulder accompanied with pain. You may be unable to focus on everyday tasks due to Frozen Shoulder. The pain may even interfere with your sleep. Thus, Frozen Shoulder presents a grave threat to your body’s fitness and mental stability.   

In dealing with this problem, doctors and physiotherapists around the world agree on one thing: exercise is vital. People with Frozen Shoulder need to keep using the affected shoulder in a careful and controlled manner. This will enhance blood supply to the muscles and ligaments, improve mobility, reduce pain and stiffness while speeding up the process of recovery.

5 exercises for Frozen Shoulder

1. Pendulum Stretch

· Keep your shoulders relaxed.

· Stand and lean forward slightly, allowing the affected arm to hang freely.

· Swing the free arm in a small circle.

· Do 10 clockwise revolutions and then switch directions.

2. Towel Stretch

· Grab each end of a small towel with one hand.

· Keep the towel horizontal.

· Use your healthy arm to pull the affected arm upwards.

· Do this 10 times per day.

3. Finger walk

· Stand straight in front of a wall.

· Touch the wall with the fingers of the affected shoulder.

· Use the fingers to “walk” up the wall slowly.

· Repeat 10 times and then take rest.

4. Cross Body Reach

· Stand with your legs slightly apart.

· Use your working arm to lift the affected arm at the elbow.

· Bring it up and across your body.

· Hold it until you feel a gentle stretch.

· Slowly lower the arm.

· Do this 10 times per day.

5. Armpit Stretch

· Stand in front of a chest-high shelf or counter.

· Lift the affected arm onto it.

· Bend your knees slightly so as to stretch the armpit.

· Hold for a few seconds and then straighten your knees.

· Repeat 10 times each day.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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