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Best Physiotherapy 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 which can affect shoulder joint. The most common condition occur in 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 immobilised for a lond period of time. In frozen shoulder, the capsule thickens and becomes stiffs and tight.
There are three stages in which frozen shoulder is develop.
- Stage 1 FREEZING : Patient slowly have more and more pain. As the pain get worsen, shoulder loses range of motion.
- Stage 2 FROZEN : In this stage symptoms shown are very painfull 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 patient.
- INWARD ROTATION
Stand next to closed door, and hook one end of rubber exercise band around the door knob.
Hold the other end with the hand of the affected arm, holding your elbow at 90 degree angle.
Now pull the band towards your body 2-3 inches and hold for 5 seconds. Repititions 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 a 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 on to a shelf.
Gently bend your knees opening up the arm pit. Deepen your knee bend slightly and gently stretch the armpit and then straighten.
With each knee bend, stretch a little further, but dont 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 hang down.
Now swing the arm in a small circle. 10 revolutions should be done in each clockwise as well as anti clockwise both.
Increase your stretch by holding a light weight in swinging arm. - FINGER WALK
Face towards wall and should be away 3 quarters of you arm.
Step out and touch the wall with the finger tips of the affected arm.
Now slowly walk your fingers up the wall untill 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 opposite hand. The position should be horizontal.
Use your good arm to pull the affected arm upward to apply stretch.
Do it 10-20 times a day.
