Effective Exercises For Frozen Shoulder
Bring Increased Mobility And Flexibilty
To Your Shoulder


Do you Experience Frozen Shoulder?

Exercises for frozen shoulder can do the job!

They "de-freeze" your shoulder.

I'll show you how to do the exercises in a sec.

In the meantime, let's tackle what's a frozen shoulder first.

It's a disorder characterized by pain and loss of motion or stiffness in your shoulder. If you're aged between 40 to 70, you're more susceptible to it.

The hallmark of this disorder is that you can't move your shoulder normally. Your motion is also limited when someone else tries to move your shoulder for you.

The causes of frozen shoulder?

Well, according to doctors, they're not fully known yet.

What's known is that it involves thickening and contraction of the capsule surrounding your shoulder joint.

In more common situations, frozen shoulder can develop after you injured or immobilized your shoulder for a period of time.

The Symptoms of Frozen Shoulder

You'll have dull or aching pain, which can be worsened if you try to move your shoulder. The pain is usually located over your outer shoulder area and sometimes your upper arm.

A doctor can diagnose frozen shoulder based on the history of your symptoms and upon physical examination.

X-rays or MRI (magnetic resonance imaging) studies are sometimes used to rule out other causes of shoulder stiffness and pain, such as rotator cuff injuries .

Exercises for frozen shoulder such as stretching and shoulder exercises are important as they're one of the keys to successful frozen shoulder treatment.

And to have successful frozen shoulder treatment, you must do exercises for frozen shoulder not only when working with a therapist but also on your own, several times each day, on regular basis, until your shoulder returns to its normal functional level.

Who are at risk?

If you've diabetes, Parkinson's disease, cardiac disease or surgery, you'll be more vulnerable to frozen shoulder.

Prevention?


To prevent frozen shoulder, do plenty of exercises for frozen shoulder such as shoulder strengthening exercises and shoulder stretches and of course, early motion of your shoulder after it has been injured, are the best solutions.

Your Treatment Options

You could choose not to treat your frozen shoulder - frozen shoulder will normally get better on its own. However, this takes some time, could be up to 2 to 3 years!

If you choose to treat your frozen shoulder, you'd go for pain control and restoration of motion to your shoulder.

Pain control can be achieved with anti-inflammatory medications. These include pills taken by mouth, such as ibuprofen or Naprosyn, as well as injections, such as corticosteroids.

To restore motion, physical therapy is in. This could be under a therapist's program or vie a home program.

Therapy includes exercises for frozen shoulder such as stretching and shoulder strengthening exercises for your shoulder. You could add heat therapy too to help decrease your pain.

Exercises for Frozen Shoulder

OK. Now we get to the meaty part of the treatment - the exercises.

I show some examples of exercises for frozen shoulder here that you can do as a home program.

For best results, consider consulting a physical therapist who can customize an exercise program for you. And as I said earlier, it's important that you do the exercises several times a day on your own, not only when you're working with the therapist!

Exercise for Frozen Shoulder 1

This is a flexion movement.

Stand straight, hold a stick in both of your hands, palms down.

Stretch your arms by lifting them over your head, keeping your elbows straight.

Hold for a while.

Return to starting position.

Do 10 times.

Exercise for Frozen Shoulder 2

This is an extension movement.

Stand straight, hold a stick in both of your hands behind your back.

Move the stick away from your back.

Hold the end position for a while.

Relax.

Return to starting position.

Do 10 times.

Exercise for Frozen Shoulder 3

This is an external rotation movement.

Lie on back, hold a stick in both of your hands, palms up.

Let your upper arms rest on the floor, your elbows at your sides, bending at a 90° angle.

Use your good arm to push your injured arm out away from your body while keeping elbow of your injured arm at your side.

Hold for a while.

Do 10 times.

Exercise for Frozen Shoulder 4

This is an internal rotation movement.

Stand straight, hold a stick with both your hands behind your back.

Place hand on your uninjured side behind your head grasping the stick, and the hand on your injured side behind your back at your waist.

Move the stick up and down your back by bending your elbows.

Hold the bent position for a while.

Return to starting position.

Do 10 times.

Exercise for Frozen Shoulder 5

This is for shoulder abduction and adduction movement.

Stand straight, hold a stick with both your hands, palms down.

Rest the stick against the front of your thighs.

While keeping your elbows straight, use your good arm to push your injured arm out to the side and up as high as possible.

Hold for a while.

Do 10 times.

Exercise for Frozen Shoulder 6

This involves scapular range of motion.

Stand straight, shrug your shoulders up and hold for a while.

Then squeeze your shoulder blades back and together and hold for a while.

Next, pull your shoulder blades downward (as if putting them in your back pocket).

Relax.

Do 10 times.

Exercise for Frozen Shoulder 7

This involves pectoralis stretch.

Stand straight in a doorway or in a corner with both your arms on the wall slightly above your head.

Lean forward slowly until you feel a stretch in the front of your shoulders.

Hold for a while.

Do 3 times.

Exercise for Frozen Shoulder 8

This involves biceps stretch.

Stand straight, face a wall, at about 6 inches away from it.

Raise your arm out to your side and place the thumb side of your hand against the wall, palm down.

Maintain a straight elbow.

Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps.

Hold for a while.

Do 3 times.

A Truth here

Exercises for frozen shoulder are not hard to do.

The hard part - you need to do them several times per day to get the most out of them, in order to mobilize and strengthen your shoulder, which are the main objectives of these exercises.

Anyway, exercises for frozen shoulder are simple and easy. I'm sure you can do them several times per day, to "freeze away" your frozen shoulder!

How about get going and do them?

In time, to your surprise, your frozen shoulder "de-freezes" and moves in a range of motion that's far beyond what you expect!



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