If you’ve ever suffered from shoulder pain after an injury or surgery, you know how debilitating it can be. Even trivial things like reaching for a coat or lifting a grocery bag can make you painfully aware of your limited mobility. You have probably already tried treatments such as ice or compression, but some people need more support. .
Don’t fret because in this article, we’ll explore effective physical therapy exercises for frozen shoulder. You can incorporate the following exercises into your routine to help boost mobility in your shoulders.
Prevent or alleviate frozen shoulder with these 5 physical therapy exercises
Looking to prevent or reduce the pain of frozen shoulder? Among the best ways to ease shoulder pain and regain mobility is to incorporate physical therapy exercises for frozen shoulder into your routine.
These five physical therapy exercises are typically recommended for frozen shoulder by rehab professionals:
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Pendulum swings
Lean forward and let your affected arm dangle. Gently swing the arm in circles and then side-to-side. Alternate between moving the arm in circles and side-to-side for 1-2 minutes.
2. Finger walk (wall climb)
Position yourself in front of a wall, with your fingers lightly touching it at about waist level. Slowly “walk” your fingers up the wall as high as you can go without pain or discomfort. Pause for a few seconds at the highest point. Slowly “walk” your fingers back down.
3. Towel stretch
Hold a towel in your good hand and drape it over your shoulder. Reach behind your lower back with your other hand to grab the other end of the towel. Pull upward with the top hand, stretching the lower arm up your back.
4. Cross-body stretch
Bring your affected arm across your body at shoulder height. Use your other arm to gently pull it toward your chest. Perform this exercise for approximately 1-2 minutes, but be careful to keep your shoulders level and avoid twisting your arm and torso.
5. External rotation with a resistance band
Grasp the resistance band with your palms up. Keep your elbows at 90 degrees by your side. Rotate your arms outward against the resistance as far as you can without pain and without letting your elbows move away from your side. Hold at this position for 3-5 seconds. Slowly rotate your arms toward each other. Repeat this movement 10 to 15 times.
Maintain your shoulder health with early intervention from REPAIR SI
Once you develop it, frozen shoulder can take months to resolve. That’s why early intervention from rehab professionals is crucial.
If you’re recovering from shoulder impingement syndrome, from another shoulder injury or trying to avoid complications after a shoulder operation, try incorporating these physical therapy exercises for frozen shoulder into your recovery routine. The positive results may shock you. At REPAIR SI, we’ll incorporate exercises into your treatment plan to ensure they are performed safely.
Discover the results REPAIR SI can help people achieve for yourself! Reach out to our team today for more information or to schedule an initial appointment.