Try These 4 Simple Physio Exercises for Your Frozen Shoulder
Activities such as overhead lifting of weights and freestyle swimming can lead to cases of a frozen shoulder. A frozen shoulder is usually characterised by pain, stiffness, and a limited movement of the shoulder, all of which can be very discomforting. Sometimes a frozen shoulder may heal on its own after some time, especially if it was caused by inflammation following an injury. However, leaving your frozen shoulder unattended may be the birth of other serious problems. For this reason, knowing what to do when you have a frozen shoulder is essential. Fortunately, the following simple physio exercises will help you rehabilitate your frozen shoulder.
Find a breast-high flat surface such as a table, benchtop, or shelf and gently place your injured arm onto it. Get into a squat position by slightly and gently straightening and bending your knees. Doing this will open up your armpit. Start squatting repeatedly while deepening your bend and increasing your stretch each time you perform the squats.
A swing or pendulum stretch is also effective in dealing with a frozen shoulder. Swinging your affected arm stretches the joint of your shoulder, which helps release the stiffness. To perform this exercise, you will first need to place your uninjured arm on a flat surface at about thigh height. Next, you have to lean slightly forward so that your injured arm is hanging loosely. Swing the arm gently in small revolutions. Perform a couple of these swings daily while monitoring your condition. As the condition improves, increase the radius of your swing as well as the stretch. To increase the stretch, you can simply lean further forward or hold a light weight. Doing this will open up your shoulder even further.
While standing in your doorway, stretch your arms at about shoulder height to reach both sides of your door frame. Start leaning forward to stretch out your shoulder joints. Be gentle enough not to force it because you may end up getting hurt even more.
Outward and Inward Pulls
For this exercise, you will need a rubber band. To pull your arm outwards, hold a strong rubber band, preferably an exercise band, between both of your hands with the section between the wrist and elbow straightened as if resting on a flat surface. Gently pull your injured arm outwards as far as you can go and hold for a few seconds. For inward pulling, hook one end of your rubber band to your door knob with the other end held with the hand of your ailing arm. Pull it gently towards your body and hold for a couple of seconds. Do this repeatedly every day until you feel better.