Home Exercises for Frozen Shoulder Pain Relief
Although a frozen shoulder is sometimes mistaken for arthritis, they are not the same thing. A frozen shoulder can only be related to the shoulder joint, while arthritis can occur in any bone joint in the body.
Frozen shoulder is a condition that causes stiffness and pain in the shoulders. People between the ages of 40-60 are most likely to experience frozen shoulders. High levels of inflammation make it more common for people with certain diseases, such as hyperthyroidism, diabetes and Parkinson’s disease.
Researchers believe that the cause of a frozen shoulder could be inefficient shoulder use. Frozen shoulders can occur in one or both of the shoulders. A frozen shoulder can also be caused by trauma or injury. It can become permanent if it is not treated promptly. If caught early, a frozen shoulder can be treated in many ways.
In this blog, we will be discussing some effective frozen shoulder exercises that can help you treat it at home.
8 Home Exercises for Frozen Shoulder Pain Relief:
Frozen shoulder is known as adhesive capsulitis. It is a condition that brings pain, discomfort, stiffness, and limited range of motion in the shoulder joint. It can be a frustrating and painful experience, but some exercises can help alleviate the pain and improve mobility.
Here are some home exercises for frozen shoulder pain relief
1. The pendulum stretches
To perform the exercise, start by standing with your feet shoulder-width apart and leaning forward slightly, keeping your affected arm hanging down. Next, gently swing your arm in a circular motion, allowing it to move freely in all directions.
You should aim to make large, slow circles to start and gradually increase the range of motion as the exercise becomes more comfortable. This exercise can be repeated for about 5-10 minutes, several times a day.
2. Armpit stretch
To perform the armpit stretch, start by standing with your feet shoulder-width apart and your affected arm raised to your side, parallel to the floor. Next, bend your elbow and reach behind your head with your hand, placing your palm on the back of your opposite shoulder blade. Then, use your opposite hand to gently pull your elbow across your chest, feeling a stretch in your armpit and shoulder.
Hold the position for approx 5-10 seconds. Then release & repeat on the other side. This exercise can be performed several times a day, increasing the hold time as the stretch becomes more comfortable.
3. Towel stretch
To perform the towel stretch, start by standing up straight and holding a towel with both hands, gripping it shoulder-width apart. Raise the towel over your head and allow it to drape down your back, holding onto the ends with your hands. Next, use your unaffected arm to pull the bottom end of the towel upward, feeling a stretch in your affected shoulder.
Hold this position for 10-15 seconds, then release and repeat on the other side. This exercise can be performed several times a day as per your comfort.
4. Walk your fingers
To perform this exercise, start by standing up straight and slowly reaching your affected arm up and across your chest, placing your hand on the opposite shoulder. Next, using your fingers, slowly walk your hand down your arm towards your elbow, feeling a stretch in your shoulder as you do so.
Hold the position for 10-15 seconds, then slowly walk your hand back up to your shoulder.
5. Cross-body reach
To perform the exercise, start by standing up straight and reaching your affected arm across your chest towards your opposite shoulder. Using your unaffected arm, gently pull your affected arm closer to your body, feeling a stretch in your shoulder.
Hold the position for a good 5-10 seconds, then release & repeat on the other side.
6. Wand exercise
To perform this exercise, you will need a long, thin stick or wand (such as a broomstick). Start by holding the wand with both hands, gripping it shoulder-width apart. Raise the wand above your head, keeping your elbows straight, and slowly lower it behind your back, as far as you comfortably can.
Hold this position for 10-15 seconds, then slowly raise the wand back up above your head.
7. Wall crawl exercise
To perform this exercise, stand facing a wall and extend your affected arm straight out in front of you, placing your palm against the wall. Slowly walk your fingers up the wall as far as you comfortably can, feeling a stretch in your shoulder.
Hold this position for 10-15 seconds, then walk your fingers back down to the starting position.
8. Shoulder circles
To perform this exercise, stand or sit up straight with your arms at your sides. Slowly raise your affected arm up and forward, making a circle with your shoulder joint. Continue the circular motion until your arm is fully extended overhead, then slowly bring your arm back down to the starting position. Repeat this motion in the opposite direction.
Repeat this exercise several times a day, gradually increasing the range of motion as the stretch becomes more comfortable.
How physical therapy can be used to relieve shoulder pain?
Physiotherapy can be an option if home remedies fail to work.
It can effectively help relieve your chronic shoulder pain. An expert physiotherapist can design a customized treatment plan based on your specific condition and needs. It can help you avoid the need for surgery and reduce the risk of further injury or complications.
At Revitalize, we cater the best physiotherapy at home. Our goal in physical therapy is to provide quick relief for your shoulder pain. We aim to reduce your pain and inflammation, improve range of motion, and restore strength and flexibility to the affected shoulder.
Our professional Brampton Physiotherapist focuses on flexibility and uses new exercises to increase mobility. To treat your shoulder pain, we use all the hands-on methods that can improve the mobility of your joints.
Conclusion:
We hope these home exercises help you loosen your tight frozen shoulder muscles.
Remember to start these exercises slowly and gradually increase the intensity over time. If you experience any pain or discomfort, stop the exercise immediately and visit a trustworthy Frozen Shoulder Treatment Clinic Brampton.
Revitalize Physiotherapy and Homecare continues to offer the best physiotherapy assistance. You can easily schedule appointments online with us and reduce the time required to call.
