Pull the band toward your body two or three inches and hold for five seconds. Hold the other end with the hand of the affected arm, holding your elbow at a 90-degree angle. Stand next to a closed door, and hook one end of a rubber exercise band around the doorknob. Rotate the lower part of the affected arm outward two or three inches and hold for five seconds. Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides. Be sure to warm up your shoulder and do your stretching exercises before you perform strengthening exercises. Starting to strengthenĪs your range of motion improves, add rotator cuff–strengthening exercises. With each knee bend, stretch a little further, but don't force it. Deepen your knee bend slightly, gently stretching the armpit, and then straighten. Gently bend your knees, opening up the armpit. Using your good arm, lift the affected arm onto a shelf about breast-high. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Perform this exercise 10 to 20 times a day. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Your fingers should be doing the work, not your shoulder muscles. With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can. Reach out and touch the wall at waist level with the fingertips of the affected arm. Finger walkįace a wall three-quarters of an arm's length away. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Use your good arm to pull the affected arm upward to stretch it. Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. When you're ready for more, increase the stretch by holding a light weight (three to five pounds) in the swinging arm. As your symptoms improve, increase the diameter of your swing, but never force it. Perform 10 revolutions in each direction, once a day. Swing the arm in a small circle - about a foot in diameter. Stand and lean over slightly, allowing the affected arm to hang down. In performing the following frozen shoulder exercises, stretch to the point of tension but not pain. You can also use a moist heating pad or damp towel heated in the microwave, but it may not be as effective. The best way to do that is to take a warm shower or bath for 10 to 15 minutes. These frozen shoulder exercises will help increase your mobility.įrozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions. Frozen shoulder exercises are usually the cornerstone of treating frozen shoulder.Īlways warm up your shoulder before performing your frozen shoulder exercises.
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