Sep 06, 2024
Health and Me, Aarushi BhaduryThis exercise helps to loosen the frozen shoulder joint. Stand upright and lean forward slightly. Gently swing your affected arm back and forth, like a pendulum. Do not force the movement; let gravity do the work.
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This exercise helps to improve overall range of motion in the shoulder joint. Stand tall and extend your affected arm out to the side at shoulder height. Gently make small circles with your arm. Gradually increase the size of the circles as your range of motion improves.
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This exercise helps to improve outward range of motion. Stand tall and raise your affected arm out to the side, as high as you can comfortably go. Hold for a few seconds, then slowly lower your arm.
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This exercise helps to improve internal rotation. Stand tall and extend your unaffected arm across your chest. Gently reach your affected arm across your body to touch your unaffected hand. Hold for a few seconds, then slowly return your arm to the starting position.
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This exercise helps to improve forward range of motion. Stand tall and raise your affected arm slowly in front of you, as high as you can comfortably go. Hold for a few seconds, then slowly lower your arm.
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These exercises help to improve range of motion in the shoulder joint. Stand tall and hold your affected arm at your side with your elbow bent at a 90-degree angle. Gently rotate your arm inward and outward. Try to move your arm as far as you can without experiencing pain.
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These exercises help to strengthen the muscles around the shoulder joint without increasing pain. Stand tall and hold your affected arm out to the side at shoulder height. Gently resist downward pressure on your arm. Hold for 10-15 seconds, then relax.
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This can be a helpful way to strengthen the shoulder muscles. Gradually introduce light weights to your strengthening exercises, focusing on proper form. Avoid using heavy weights that cause pain.
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These exercises can help to strengthen the shoulder muscles. Use a resistance band to perform exercises like bicep curls, tricep extensions, and external rotations. Start with light resistance and gradually increase the resistance as your strength improves.
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This exercise helps to improve upward range of motion. Stand facing a wall and place your affected hand on the wall at shoulder height. Slowly slide your hand up the wall, reaching as high as you can. Hold for a few seconds, then slowly slide your hand back down.
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