5 Easy Exercises to Relieve Frozen Shoulder Stiffness and Regain Mobility
5 Easy Exercises to Relieve Frozen Shoulder Stiffness and Regain Mobility
Blog Article
If you’re struggling with a frozen shoulder, you know how frustrating it can be. That persistent stiffness and pain can limit your daily movements and affect your quality of life. Fortunately, there are simple and effective exercises for frozen shoulder that can help you regain mobility and reduce discomfort over time.
In this article, we’ll share 5 easy exercises that are safe to do at home. Whether you’re already under orthopedic care in Ahmedabad or just starting your recovery journey, these movements can support your healing process and improve shoulder flexibility.
1. Pendulum Stretch
Stand beside a table, lean forward slightly, and let your affected arm hang down. Swing it gently in small circular motions — clockwise and counterclockwise. This helps loosen the joint and increase motion without putting stress on your shoulder.
2. Towel Stretch
Hold a towel behind your back with both hands — one above your shoulder and the other at your lower back. Use your unaffected arm to pull the towel upward. This stretch is excellent for improving the range of motion in a frozen shoulder.
3. Cross-Body Reach
Gently pull your stiff arm across your chest using your good arm. Hold the position for 15–30 seconds. This is one of the most effective exercises for frozen shoulder that targets joint flexibility.
4. Finger Walk
Stand facing a wall and "walk" your fingers upward as high as possible without pain. This controlled stretch promotes movement in the shoulder joint. It's highly recommended by every shoulder specialist near you for early-stage rehabilitation.
5. Armpit Stretch
Place your affected arm on a low shelf or table. Bend your knees slowly to stretch your armpit area. This low-impact move helps reduce stiffness in the shoulder capsule.
Bonus Tip:
Combine these exercises with heat therapy or a warm shower to relax your muscles beforehand. If you’re seeking professional guidance, consider visiting an expert in orthopedic care in Ahmedabad to create a tailored recovery plan.
Final Thoughts:
Managing a frozen shoulder takes patience and consistency. These easy stretches, when done daily, can significantly improve your mobility and reduce pain. And remember, if you're not seeing improvement, it's wise to consult a shoulder specialist near you for personalized care and advanced treatment options.
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