If you are one of the millions of people who suffer from frozen shoulder, you know how painful and debilitating it can be. This condition can make it difficult to move your arm, and even sleep at night. Several exercises can help relieve the pain and stiffness associated with a shoulder. This blog post will discuss the best exercises for relaxing your affected shoulder!
Frozen Shoulder And Its Causes
This is a condition that causes pain and stiffness in the shoulder joint. The condition is also known as adhesive capsulitis. It typically affects people between the ages of 40 and 60 and is more common in women than men. The exact cause of this is unknown, but it is believed to be related to inflammation, injury, or overuse of the shoulder joint.
Symptoms Of Frozen Shoulder
The most common symptom of a frozen shoulder is pain in the shoulder joint. This pain may be dull or sharp and may worsen with the movement of the arm. Other symptoms include:
- Stiffness in the shoulder joint
- Difficulty moving the arm
- weakness in the arm
- A sensation of grinding or clicking in the shoulder joint
5 Best Frozen Shoulder Exercises
Pendulum Exercises
Pendulum exercises are a great way to begin stretching and mobilizing the frozen shoulder. To do this exercise, stand next to a table or chair for support. Let your affected arm hang down at your side, and then use your good arm to move your affected shoulder in small circles. You can also do this exercise by lying on your back and allowing your affected shoulder to hang over the edge of the bed.
Arm Circles
Arm circles are another great way to stretch and mobilize the frozen shoulder. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Start by making small circles with your arms, and then gradually increase the size of the circles. Be sure to keep your shoulders relaxed while you do this exercise.
Doorway Stretch
The doorway stretch is a great way to stretch the frozen shoulder and the muscles around it. To do this exercise, stand in a doorway with your affected arm at your side and your palm flat against the door frame. Step forward with your opposite foot, and then lean forward until you
feel a stretch in your shoulder. Hold this position for 30 seconds, and then repeat with the other arm.
Towel Stretches
Towel stretches are another great way to stretch the frozen shoulder. Hold a towel behind your back with your affected arm to do this exercise. Use your other hand to grab the end of the towel, and then pull the towel until you feel a stretch in your shoulder. Hold this position for 30 seconds, and then repeat with the other arm.
External Rotation
External rotation is a great way to stretch the frozen shoulder and the muscles around it. To do this exercise, lie on your back with a towel wrapped around your affected shoulder. Use your good arm to hold the towel in place, and then slowly rotate your shoulder out to the side. Hold this position for 30 seconds, and then repeat with the other arm.
FAQs
Which is the best-frozen shoulder exercise?
The best shoulder exercise is the one that works best for you. Some people find relief with pendulum exercises, while others find relief with arm circles. It’s important to experiment with different exercises to see what works best for you.
How often should I do shoulder exercises?
You should do frozen shoulder exercises as often as you can. The more you do them, the faster you’ll see results. Shoulder exercises usually take several weeks to work. However, some people may see results sooner. It’s important to be patient and consistent with your exercises.
What is the best way to sleep with a frozen shoulder?
The best way to sleep with a frozen shoulder is to sleep on your back with a pillow under your affected arm. This will help keep your arm in a neutral position and prevent it from getting worse. Also, it is okay to massage the affected shoulder. Massage can help increase circulation and flexibility in the shoulder.
Conclusion:
Frozen shoulder is a condition that can be very painful and difficult to deal with. However, several exercises can stretch and mobilize the affected shoulder. These exercises should be done as often as possible to see results. Also, it is okay to massage a frozen shoulder. Massage can help increase circulation and flexibility in the shoulder.