Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. It can be caused by injury, surgery, or certain medical conditions and can make it difficult to perform everyday activities. Physiotherapy exercises can be an effective way to alleviate symptoms and improve range of motion. Here are 3 easy exercises for frozen shoulder:
- Pendulum exercise: This exercise is a great way to start regaining motion in your shoulder. Start by standing and leaning forward at the waist, supporting yourself with a chair or wall. Let your affected arm hang down and use your opposite arm to gently move your affected arm in small circles. As you become more comfortable, you can increase the size of the circles. Repeat the exercise for 5 minutes.
- Shoulder blade squeeze: This exercise helps to stretch the shoulder and improve muscle strength. Stand or sit with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat 10 times.
- Doorway stretch: This exercise helps to stretch the shoulder and improve flexibility. Stand in a doorway with your affected arm at a 90-degree angle and your elbow at shoulder level. Gently press your arm against the doorframe and hold for 30 seconds. Release and repeat the stretch 3 times.
It’s important to note that before you start doing these exercises, it is best to consult with a physiotherapist or doctor to ensure they are appropriate for you and that you are doing them correctly. Additionally, be sure to listen to your body and stop if you feel any pain. Remember to start slowly and gradually increase the duration and intensity of the exercises as you become more comfortable. With time and consistency, these exercises can help to alleviate frozen shoulder symptoms and improve range of motion.