Frozen shoulder, or adhesive capsulitis, causes shoulder pain, stiffness, and loss of motion. Frozen shoulder exercises, developed with a physical therapist, can reduce symptoms and increase shoulder joint movement. Exercises include flexion and extension movements, pectoral muscle stretches, scapular range of motion, and shoulder abduction and adduction exercises.
Shoulder pain, loss of motion, and stiffness in a person’s shoulder can be symptoms of a condition called adhesive capsulitis, more commonly known as frozen shoulder. Although the cause of frozen shoulder is not completely known, a middle-aged person is more likely to experience these shoulder problems. Frozen shoulder exercises are often one of the best ways to treat shoulder mobility problems. These exercises generally involve a series of stretching movements and shoulder therapy.
The best frozen shoulder exercises can vary from person to person, depending on the level and type of shoulder impingement. As a result, a regular routine should be developed with the help of a physical therapist. To maximize the impact, people should perform frozen shoulder exercises on their own, in addition to when receiving shoulder physical therapy.
When performed regularly, frozen shoulder exercises usually help reduce or eliminate painful shoulder symptoms. Most of these exercises are designed to increase the amount of movement in the shoulder joint and to reduce muscle loss. A regular frozen shoulder exercise routine usually requires a person to stretch several times a day until the shoulder pain subsides. Each exercise should generally be repeated ten to fifteen times in a session stretch.
One of the best frozen shoulder exercises involves a flexion movement. To perform this exercise, you need to stand up straight with your arms at your sides and palms facing the ground. Grab a rope with both hands and slowly raise your arms overhead while keeping your elbows locked. Hold this stretch for five seconds, then return to the starting position.
Another good exercise focuses on an extension movement. Begin the exercise by standing up straight with your hands behind your back. Hold a rope between your hands. Slowly pull the rope away from your back. When you’ve stretched out as far as you can, hold this position for about five seconds.
You can stretch your pectoral muscles by standing in a corner and placing both arms on the wall, slightly above your head. Slowly lean your body forward until you feel a stretch in the front of your shoulders. Hold this position for about thirty seconds.
To address scapular range of motion, you need to start in the standing position. Just shrug your shoulders up and hold this position for about five seconds. Then pull your shoulder blades back and hold this movement for five seconds. Finally, lower your shoulders to the floor and hold for five more seconds.
You may also want to incorporate a good shoulder abduction and adduction exercise into your routine. He starts in a standing position, holding a rope in both hands with his palms facing the ground. Lightly rest the rope against the front of your legs and keep your elbows locked. Using your good arm, push your injured arm out and up. Hold this movement for about five seconds.
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