Sometimes you might get sharp pain in your shoulder joint that stops you from moving it or even moving your arm well. This can happen from a hit or bruise on your shoulder. To help beat the pain and move your arm easily, wegive you these simple exercises to treat pain from frozen shoulder.
Exercise duration: 15 to 20 minutes.
Tools needed: Light weights - exercise band.
Instructions: Do these exercises daily until you feel a full improvement in pain symptoms. but be careful not to put extra strain on your stiff shoulder while doing them.
Exercise one: Pendulum stretch
- Lean on your uninjured arm on a table, bending a bit forward, with the arm connected to your injured shoulder free.
- Swing your arm to make a small circle, repeat this 10 times in both directions.
- Make the circle bigger each time you feel some improvement over time. You can also hold some light weights then to increase the stretch feeling.
Exercise two: Towel Stretch
- Hold a long towel with both arms horizontally behind your back so your arms are at the same level.
- Lift the towel with your uninjured arm up so it lets your injured arm stretch behind your back.
- Repeat these steps 10 to 20 times.
Exercise 3: Finger Walk
- Stand facing a wide wall, then lift your injured arm to waist level and bend it slightly.
- Move two fingers of your injured arm’s hand on the wall like a spider crawling.
- Move your fingers upward to let your injured arm stretch as much as possible.
- Repeat these steps 10 to 20 times.
Exercise 4: Cross-Body Reach
- Stand or sit up straight and have your good arm pull your injured arm toward it from the elbow area.
- Stay in this position for 15 to 20 seconds then go back to your starting position.
- Repeat these steps 10 to 20 times.
Fifth exercise: Armpit Stretch
- Raise your healthy arm over one of the shelves or surfaces facing your chest.
- Bend your knees slightly forward while stretching your injured arm straight along the shelf.
- Hold this position a bit then stand straight again pulling your arm back.
- Repeat these steps 10 to 20 times.
Sixth exercise: Outward Rotation
- Hold the resistance band with your palms so both your arms make a right angle at your sides.
- Pull the band with your injured arm a bit away from your body.
- Repeat this 10 to 20 times.
Exercise 7: Inward Rotation
- Tie one end of the resistance band to a closed door handle and hold the other end with your injured arm’s palm so the arm is bent at a right angle.
- Pull the band with your injured arm’s palm toward your body.
- Repeat this 10 to 20 times.
