Frozen shoulder is a condition in which there is restriction of range of motion of the the shoulder complex. Normally, the shoulder have the flexion of 0-180 degrees of movement, extension of 0-60 degrees, abduction of 0-180 degrees, internal rotation of 0-90 degrees and external rotation of 0-90 degrees. The muscles around shoulder complex are called rotator cuff muscles comprising of 4 muscles- Supraspinatus, Infraspinatus, Teres minor and Subscapularis. Tightness of any of the muscle leading to a decrease in degrees of movement around the shoulder can be termed as Frozen Shoulder.
We are going to discuss few exercises to improve the shoulder movements:
Shoulder Flexion
Assist your affected shoulder with holding your hands together and lifting them in front of you and taking them overhead or to the maximum range till a stretch is felt. Hold the position of stretch for 5-10 seconds and repeat the movement 10-15 times to achieve good results. You can use a wand or stick instead of holding your hands together.
Wall assisted abduction
Stand near a wall in a perpendicular manner with your affected shoulder towards the wall. Place your hand on the wall and slide upwards until a stretch is felt. Hold the position for 5-10 seconds and get back to the starting position slowly. Repeat the movement for 10-15 times.
Pendulum movements
Stand with a forward stooping posture with the unaffected arm supported. Move the affected arm in a circular motion in a movement as a pendulum. It will help relax the tight musculature around shoulder and improve the movement.
Walk with hands behind
A simple exercise that can be practiced while walking. Hold your hands behind your back while walking and keep stretching the affected hand with the help of other hand towards it. A prolonged stretch is provided and is very helpful for the people struggling with tightness of internal rotators.
Note: Kindly consult a Physio for assessment of your frozen shoulder.
Its about time to unfreeze your frozen shoulder!!!
Any queries and suggestions are welcome!!
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