Do you suffer from frozen shoulder pain? It can be a frustrating and debilitating condition that limits your range of motion and causes discomfort. Fortunately, there are some exercises that can help relieve your pain and improve your shoulder mobility.
Try out these five powerful physical routines:
1. Pendulum swing: Stand with your good arm resting on a table or chair for support. Let your affected arm hang down and swing it in small circles, first clockwise and then counterclockwise. Do this for 20-30 seconds at a time, and then switch directions.
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2. Sleeper stretch: Lie on your side with your affected arm outstretched and your elbow bent at a 90-degree angle. Use your other hand to gently push your affected arm down towards the table or bed. Hold this stretch for 15-20 seconds, and then repeat on the other side.
3. Cross-body stretch: Stand up straight and bring your affected arm across your chest. Use your other hand to gently pull your affected arm towards your body until you feel a stretch in your shoulder. Hold this stretch for 15-20 seconds, and then repeat on the other side.
4. Wall walk: Stand facing a wall with your fingertips touching the wall at shoulder height. Slowly walk your fingers up the wall, using your affected arm as much as possible. When you can’t reach any higher, slowly walk your fingers back down. Repeat this exercise 5-10 times.
5. External rotation: Lie on your back with your arms outstretched to the sides and your elbows bent at a 90-degree angle. Slowly rotate your arms outward until your hands are facing up towards the ceiling. Hold this position for 10-15 seconds, and then slowly bring your arms back down.
Daily practise of these moves can help you get through the day with less pain and more range of motion in your frozen shoulder. Always ease into your workouts and work up to your desired level of intensity. If your discomfort lasts longer than a few days or intensifies, you should see a doctor.
