Consult a doctor before you start any exercise program. Moreover, it's ideal to have a full evaluation to ensure you do not have any severe injuries that can get worse by taking part in these exercises.
Once your doctor has cleared you for exercise, you must start slow; the progress depends on each individual. While it's good to push yourself, there is no reason why you should push yourself to a point where it harms your health.
Furthermore, it's best to keep an eye on your injury and make sure the inflammation does not come back. If you feel you cannot complete the exercise and are placing excessive strain on your body, it's best to regroup with your doctor or therapist.
Adhesive capsulitis, commonly referred to as a frozen shoulder, is a condition that brings intensive stiffness and pain to your shoulder joint. The signs and symptoms of Adhesive capsulitis gradually worsen over time and then resolve from one to three years.
You are at a higher risk of developing a frozen shoulder when recovering from a medical procedure or condition that prevents you from arm movement. These include but are not limited to mastectomy or a stroke.
Treatment of a frozen shoulder includes several motion exercises, medication, and other prescribed treatment plans. A few cases require an arthroscopic surgery, designed to help loosen the joint capsule to boost the range of movement.
Stretching Exercises for Frozen Shoulder
It's best to take 5 to 10 minutes to warm up before taking on any exercise, especially when dealing with joint-related issues. Warming up helps ease your joint and the muscles surrounding your joint, preparing them for the workout.
Individuals who cannot take part in a warm-up exercise are asked to take a 10 to 15-minute long warm bath or shower. Once dressed, they can take on the following activities to a point where it causes tension, but not pain.
- Start by relaxing your shoulders, then slightly lean over a table.
- Place your unfrozen shoulder side on the table, while you hang your affected arm.
- Swim the arm creating small circles - do not create a circle larger than a foot in diameter.
- Swing your arm ten times in each direction.
- Grab a three-foot-long towel, and with your hands behind your back hold its ends in each hand.
- Create a horizontal position, using your good arm to pull your affected arm upwards.
- Repeat the stretch at least 10 to 20 times per day.
- Stand facing the wall, and keep three-quarters of an arm's distance from the wall.
- Using your affected arm reach out and touch the wall using your fingertips.
- With your elbow slightly bent, create a walking movement using your fingertips.
- Move your fingertips upwards and push until your arm has reached your shoulder level.
- Repeat the exercises 10 to 20 times every day.
- Sitting or standing - use your good arm to lift your affected arm from the elbow.
- Gently bring it up and across your body, keeping up with gentle pressure.
- Once you have reached the position, hold your position for 15 to 20 seconds.
- Repeat the exercise 10 to 20 times every day.
Taking part in these mild stretches can help you gain control over your affected arm and shoulder, breaking away from the frozen impact each day at a time. Moreover, it helps keep your body in movement, making sure your frozen arm does not start to restrict movement permanently.
Yours in self-care,