Frozen Shoulder: 4 Exercises To Fix Your Pain And Improve Mobility(2023)

Exercises for frozen shoulder

Recovery in frozen shoulder cases can take some time. Here’s what you can do if you are ready to exercise!

1. Internal rotation belt stretch

A great stretch for increasing shoulder mobility is the shoulder rotation stretch, says Nair. It is a secure and effective technique to help regain shoulders, joint and bicep tendon muscles’ natural range of motion after an injury.

• Get a rope and begin by dragging it across your hips while holding the engaged hand behind your back.
• For about 5 to 10 seconds, hold it then repeat twice for one minute each.
• Pull the rope with the non-involved hand while holding the affected hand under your back to move the backhand up the spine. You can do this two more times.

You should take your own time before exercising. 

2. Posterior capsule stretch

It will help to improve the range of motion and internal rotation in your shoulders.

How to do it

• Apply tensile stress with your involved side while crossing your non-involved arm over your chest.
• Two repeats of one minute of holding should be done.

3. Armpit stretch

It will look like you are trying to smell your own armpit, but this is helpful for people with frozen shoulder.

How to do it

• Using your arm that’s not hurting, lift the affected one onto a shelf about breast-high.
• Gently bend your knees while opening up the armpit.
• Try to deepen your knee and bend slightly. Then gently stretch the armpit and straighten up.
• With each knee bend, stretch a little further, but don’t force it. Do this 10 to 20 times each day.

4. Outward rotation

Nair says that the infraspinatus muscle, a vital member of the rotator cuff, is the objective of the external rotation exercise. The shoulder joint benefits from some stability provided by the rotator cuff muscles. The humerus, or long arm bone, is rotated away from the body by the infraspinatus muscle.

How to do it

• With your elbows at a 90-degree angle and close to your sides, hold a rubber exercising band in between your hands.
• Rotate the affected arm’s lower portion up to three inches outward and hold the position for five seconds.
• Do this once per day, and practice 10 to 15 times.

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