Alleviate Frozen Shoulder with These Effective Stretching Exercises

Frozen shoulder, a condition characterized by stiffness and pain in the shoulder joint, can significantly impact daily activities and range of motion. To help individuals manage and improve this condition, experts recommend a series of targeted stretching exercises designed to alleviate symptoms and promote flexibility.

Stretching Exercises for Frozen Shoulder:

1. Pendulum Stretch: *Stand next to a table and lean forward, supporting your unaffected arm on the table. *Allow the affected arm to hang freely and gently swing it in a circular motion. *Perform for 5-10 minutes in each direction.
2. Cross-Body Reach: *With your good arm, lift the affected arm at the elbow. *Guide the affected arm across your body. *Hold the stretch for 15-20 seconds and repeat several times.
3. Towel Stretch: *Hold a towel behind your back with one hand and grab the opposite end with the other. *Gently pull the top arm upward with the help of the bottom arm. *Hold for 15-30 seconds and repeat.
4. External Rotation Stretch: *Using a stick or broom handle, hold it in both hands with palms facing forward. *Lift the stick overhead and then lower it behind your back. *Repeat this motion to improve external rotation.
5. Armpit Stretch: *Place your affected arm on a shelf or table. *Gently lean forward, allowing your body weight to stretch the armpit. *Hold the stretch for 15-30 seconds.

Important Tips:

• Start with gentle stretches and gradually increase intensity as tolerated.
• Perform these exercises regularly, aiming for at least 5-10 minutes daily.
• Listen to your body; if any exercise causes increased pain, stop and consult a healthcare professional.

When to Seek Professional Guidance: While these exercises can be beneficial for many individuals with frozen shoulder, it’s crucial to consult with a healthcare professional before starting any new exercise regimen. If pain persists or worsens, a comprehensive assessment by a medical expert may be necessary.

Incorporating these stretching exercises into a daily routine can contribute to the gradual improvement of frozen shoulder symptoms. Remember, consistency and patience are key when addressing this condition.