Frozen shoulder (also known as adhesive capsulitis) is a severe, rigid shoulder with limited motion in all directions. Apart from Stockport shoulder pain massage there are stretching exercises for frozen shoulder are usually the cornerstone of frozen shoulder treatment.
The easiest approach to do this is to take a 10- to 15-minute warm shower or bath. A moist heating pad or a damp towel heated in the microwave can also be used, but it may not be as effective.
Stretch to the point of strain but not pain when executing the following frozen shoulder exercises:
1.Stretching behind the back:
- Stand in a ‘Stand at ease’ position.
- Placing your affected arm behind your back is a good idea.
- Gently lift the palm of your affected arm up toward the opposite shoulder with your other hand.
- Hold the stretch for 1 to 5 seconds, then release it when you feel discomfort.
- Two to three times a day, repeat the stretch.
2.Exercise using a pendulum:
- You must manipulate your arm and shoulder using a passive range of motion and didsbury physiotherapy without activating the muscles in your afflicted shoulder to complete this exercise.
- Sit or stand next to a table, one arm dangling at your side and the other on the table.
- From the waist, lean forward.
- Keep your shoulder relaxed while moving your affected arm in short circles.
- Repeat for one to two minutes up to three times each day.
3.Flexion to the front:
- Passive range of motion will be used once more, in which you or another person gently pulls on your affected arm to stretch it.
- Lie down on your back with your legs comfortably resting.
- Bend your “healthy” arm across your body and gently stretch the affected arm toward the ceiling with your “good” arm.
- Take the position for 15 seconds before lowering your affected arm gradually.
- Repeat until you get strong and the time limit grows longer.
4.Stretch your abduction muscles:
- Abduction is when you move your arm away from your body’s midline.
- Place your injured forearm and elbow on a table and sit next to it.
- Slid your forearm away from your body slowly and stop when you feel discomfort.
- As you move, your body will tilt, but don’t lean on the table.
- Repeat up to three times.
4.Wall climbing exercise:
- Stand in front of a wall with your affected arm’s hand against the wall.
- Slide your hand and arm as far up the wall as you can without hurting yourself.
- Bring your body closer to the wall so you may stretch higher on the wall.
- For 15 to 20 seconds, hold the stretch.
- 10 times repeat the stretch
5.Stretching the external rotation door:
- Place your affected arm in a door frame with the elbow bent at a 90-degree angle.
- Placing your palm and wrist against the doorframe is a good idea.
- Slowly shift your torso away from the doorframe while keeping your forearm in place.
- When you experience pain, stop stretching.
- Repeat up to three times.
6.Exercise in adduction:
- Adduction refers to bringing your arm closer to your body. It’s the polar opposite of kidnapping.
- Fasten a workout band, often known as a resistance band, to a heavy doorknob.
- Grasp the other end of the band in the affected arm’s hand.
- When your arm is outstretched, stand far enough away from where the band is fastened so that the band is taut.
- In a smooth back-and-forth motion, move your arm toward your body and then away 10 times.
- If this strengthening exercise makes your pain worse, don’t perform it.
7.External rotation can be done while seated or standing:
- With both hands on a broomstick or pipe, bend your elbows at a 90-degree angle. The tips of your thumbs should be pointing upwards.
- Hold your affected arm bent and next to your side.
- Move your “healthy” arm and the stick toward the affected arm until a stretch is felt.
- For a total of 5 seconds, hold the stretch.
- Repeat up to 10 times.
You can connect with our chiropractors for Didsbury deep tissue massage and Stockport neck pain, please feel to call us on +44 0161 4597 034
