Exercises For Frozen Shoulder You Can Do at Home

The shoulder joint is a ball and socket type of joint between the scapula and the humerus. There are 4 major shoulder joints which leads to range of motion.

The Glenohumeral joint
The Acromioclavicular joint
The scapulothoracic joint
The Sternoclavicular Joint

Description

There are many conditions that can affect the shoulder joint. The most common condition that occurs in the shoulder is “Frozen Shoulder”. It is also known as Adhesive Capsulitis. A condition is identified by stiffness and injury in the shoulder joint.

The condition occurs commonly in people with diabetes and in people who kept their arm immobilized for a long period of time. In frozen shoulder, the capsule thickens and becomes stiffs and tight.
There are three stages in which frozen shoulder develops.

Stage 1 FREEZING: The patient slowly has more and more pain. As the pain gets worsens, the shoulder loses range of motion.
Stage 2 FROZEN: In this stage symptoms showed are very painful but the stiffness remains. Daily activities affected in this stage.
Stage 3 THAWING: Stage 3 THAWING: Shoulder motion gently improves during the thawing stage.

Physical Therapy with a focus on shoulder flexibility is the primary treatment recommend for frozen shoulder.

Here we are discussing some of the best exercises which can be done at home itself by the patient.

- INWARD ROTATION
  Stand next to a closed door, and hook one end of the rubber exercise band around the doorknob.
  Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle.
  Now pull the band towards your body 2-3 inches and hold for 5 seconds. Repetitions should 10-15 times a day.
- OUTWARD ROTATION
  Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your surfaces.
  Rotate the lower part of the affected arm outward 2-3 inches and hold for 5 seconds. Repeat 10-15 times once a day.
  Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, applying gentle pressure to stretch the shoulder.
  hold the stretch for 15-20 seconds. Repeat 10-20 times per day.
- ARMPIT STRETCH
  Use your good arm to lift the affected arm onto a shelf.
  Gently bend your knees opening up the armpit. Deepen your knee bend slightly and gently stretch the armpit and then straighten.
  With each knee bend, stretch a little further, but don’t force it.
  Do this 20 times each day.
- PENDULUM STRETCH
  This exercise should be done at first. Relax your shoulders.
  Stand and lean slightly so that the affected arm should be hanging down.
  Now swing the arm in a small circle. 10 revolutions should be done in each clockwise as well as anti-clockwise.
  Increase your stretch by holding a lightweight swinging arm.
- FINGER WALK
  Face towards the wall and should be away 3 quarters of your arm.
  Step out and touch the wall with the fingertips of the affected arm.
  Now slowly walk your fingers up the wall until you have raised your arm as far as possible according to comfort.
  Slowly lower the arm and repeat this exercise 10-20 times a day.
- TOWEL STRETCH
  Hold one end of a towel behind your back and grab the other end with the opposite hand. The position should be horizontal.
  Use your good arm to pull the affected arm upward to apply a stretch.
  Do it 10-20 times a day.