Are You Suffering From Frozen Shoulder? Know These Stretching Exercises To Get Rid Of It

Prolonged shoulder immobility elevates the likelihood of developing frozen shoulder. Dealing with a frozen shoulder requires patience and a consistent stretching routine. 

Stretching Exercises to get rid of frozen shoulder

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Frozen shoulder, which is medically known as adhesive capsulitis, is characterized by stiffness and discomfort in the shoulder joint. The onset of signs and symptoms is gradual, with a tendency to worsen over time. However, improvement is generally observed within a span of 1 to 3 years. Prolonged shoulder immobility, whether due to surgery or arm injury, elevates the likelihood of developing frozen shoulder. Dealing with a frozen shoulder requires patience and a consistent stretching routine. 

In this regard, Dr. Swagatesh Bastia who is the Co-Founder of Alleviate Pain Clinic said, "When the tissue in your shoulder tightens, it causes pain and limits movement. The key is doing specific exercises to ease the tightness and reduce inflammation. But it's important to be careful. Before starting these exercises, talk to a healthcare provider, especially if you have other health issues. They can customize the exercises to suit you and ensure it's safe. Taking it step by step with the right exercises can help you recover from a frozen shoulder."

Exercises That Help to Deal With Frozen Shoulder:

Dr Lipi Verma(PT), who is the Co-founder and Chief Medical Officer, DocOSage and Director of Curealth said, "It is important to do the right exercise, considering the stage of the condition and always within the pain limit."

• Mild-Stretching exercises during the freezing stage such as walking the arm up the wall using fingers.
• Strengthening exercises like isometric & resistive-band exercises for scapular muscles & rotator cuff muscles during frozen stage, &
• Both Stretching & Strengthening exercises in the Thawing stage.
• Remember, not to sleep on the frozen side, do be aggressive with movements, stay hydrated & visit your physiotherapist as early as possible.

In addition, Dr. M T Khan Member of DocTube Community (created by CLIRNET) recommended a few exercises such as Pendulum Exercises, Scapula, Active Assisted Abduction Exercise, Theraband Exercises, Wand/Towel Exercise.

"Take a towel take hold it in front of body with unaffected side and let the towel go your back over the top of your shoulder and hold the other end with the affected hand behind the back and gently pull the towel with unaffected arm - this will pull up the affected hand behind the pack - this helps to increase internal rotation of shoulder. Lastly - rotator cuff stretching, serratus stretching, deltoid, stretching, trapezius stretching and latissimus dorsii stretching will also help in making your shoulder better," added Dr. Khan.