Frozen shoulder, also referred to as adhesive capsulitis, is a condition in which the shoulder is stiff, painful, and in every direction has restricted mobility. Try some of these exercises on your own before looking for frozen shoulder treatment in Singapore.
Frozen shoulder exercises usually set the backbone of firm shoulder treatment. Always warm up your shoulder before doing exercises on your frozen shoulder. The easiest way is to take a 10 to 15-minute warm shower or bath. You may also use a damp heating pad or damp microwave-heated towel, but this may not be effective.
Stretch till you feel tension but not discomfort or pain when performing the following exercises for a frozen shoulder.
Pendulum stretch
First, perform this exercise. Loosen up your shoulders. Stand up and slightly lean forward, allowing the affected arm to hang down. Swing the arm in small circles, about the width of an afoot. Perform ten revolutions in every direction once a day. As your symptoms improve, increase your swing diameter, but never force it. Holding a lightweight around three to five pounds in the swinging arm increases the stretch when you’re ready for more.
Towel stretch
Hold one end of a three-foot towel behind your back and the opposite end with your other hand. Keep the towel horizontal. Using the right arm to lift the affected arm and stretch it out. An advanced version of this exercise can also be performed with the towel draped over your good shoulder. Hold the towel bottom with the affected arm and drag it with the unaffected arm toward your lower back. Perform 10-20
times a day.
Finger walk
Face three-quarters of the length of an arm away from a wall. Using the fingertips of the affected arm, reach out and touch the wall at waist level.
Slowly move your fingers up the wall with your elbow slightly bent,spider-like, until you have lifted your arm as high as you comfortably can. The fingers, not the shoulder muscles, should do the job. If needed, lower your arm slowly (with the aid of the good arm) and repeat. This exercise is performed 10 to 20 times a day.
Cross-body reach
Stand or sit. Use your good arm to raise your injured arm to the elbow and move it up and over your neck, exerting gentle pressure to stretch your shoulder. Maintain the stretch for 15-20 seconds. Do this 10-20 times a day.
Armpit Stretch
Lift the affected arm onto a shelf that is about breast-high by using your good arm. Bend your knees gently, opening the armpit. Bend your leg, slightly stretching your armpit, and straighten. Stretch more with each knee bend, but don’t force it. Do this every day, around 10 to 20 times.
If the pain persists, it is time to see a Chiropractor. Elite Spine Centres is a Chiropractor in Singapore that provides spinal decompression, spinal stenosis, and frozen shoulder treatment.
