3 Ideal Exercises For Frozen Shoulder To Recover Quickly
- Lifestyle Health
Alessia Braun- 0
- 6 minutes read
Frozen shoulder syndrome takes place when the mobility of your shoulder joint is limited to a degree that it feels to get frozen in place. The limited elasticity of motion of your shoulder joint makes it painful to do several movements. So in this article, we are going to have a look at some exercises for frozen shoulders that will give you some relief.
To regain mobility, you must formulate an effective treatment plan that involves massage and stretching. You have a severe frozen shoulder it is always advised to treat it under the guidance of a doctor but if it is not too severe then these exercises for frozen shoulders will help you a lot. So if you are wondering how to cure frozen shoulders quickly, then you are at the right place.
3 Exercises For Frozen Shoulder You Should Do At Home
One of the most common treatments for frozen shoulders involves working with a physical trainer to loosen the shoulder capsule, which is a balloon-like element located around your shoulder joint which shrinks when you encounter a frozen shoulder. There are several 3 frozen shoulder exercises for quick relief. According to Dr. Patel,
“A physical therapist can help with what we call passive range of motion, where they help you move that arm and try to open up that capsule. That’s one of the mainstays of our frozen shoulder treatment.”
Conducting regular physical therapy sessions also helps you to put together a regular exercise routine. Here are three common exercises for frozen shoulders. You will get frozen shoulder exercise videos on the internet as well.
1. Towel stretches
Pick up a towel by using your hand on the same side as your frozen shoulder. Slowly lift your arm and then bend your forearm back behind your head, as if you are going to throw a ball. Now keeping your upper arm as still as possible, shift your forearm back and forth in a repetitive scale, like you are hammering a nail into a wall.
You can also perform this exercise with your arm in front of you. While still holding a towel, shift your arm in and out toward the center of your body, by keeping your upper body still and your forearm also at an angle.
2. Pendulum exercise
With a pendulum exercise as the name suggests, dangle your arm along with your frozen shoulder toward the ground so that your fingers point downward. Then, shift your arm in various avenues: left and right to the side, a circular motion as if you are flipping a wing, or back and forth like a swing.
3. Climbing a wall
With an exercise, Dr. Patel terms “climbing the wall,” you will put your arm in front of you and act like you are trying to scale a wall. Pretend you are aiming to grasp a ledge, and attain higher and higher every few times, so you are lifting your arm above your head by the end.
Dr. Patel emphasizes that it is crucial to be diligent about keeping up with these exercises for frozen shoulders. He says,
“It’s very important that no matter what kind of treatment is done for the frozen shoulder, home exercises are key. Doing these one time, once a week, or even once every couple of weeks in physical therapy with the physical therapist is just not enough. You have to be good about doing them at home as well.”
How Fast Does Frozen Shoulder Treatment Work?
Frozen shoulders can be cured, even though the length of time it takes to see results depends. According to Dr. Patel,
“If we catch frozen shoulders earlier on, it’s a little bit easier to open up. If we leave the frozen shoulder alone, it can take two, three years. With treatments, we can expedite that to maybe months or a year.”
However, when boarding on a regimen of frozen shoulder treatment at home, it is crucial to keep at it until you get the all-clear notification from your physical therapist and doctor. Do not just stop when the pain calms down. According to Dr. Patel,
“My recommendation is always to continue with all of your treatments as long as we need to until the pain is gone and the range of motion is back to near completely normal. Usually, the pain will go away quicker than the range of motion will come back. Keeping up with therapy exercises is a super-important part of improving range of motion.”
The Bottom Line
Frozen shoulder is a common scenario that can become serious if it is not treated effectively. You can treat this state with specific stretches and massages. It is ideal to do these exercises for frozen shoulders with the instruction of a physical therapist and doctor. Stay active during your recovery phase and be patient as it can take various months to completely heal a frozen shoulder.
