Frozen shoulder exercises are very important in healing a stiff or frozen shoulder. These exercises assist in reducing pain, boost enlargement of the capsule and build strength of the rotator cuffs tendons. They also help to regain mobility and use of the arm suffering from a frozen shoulder. The muscles are strengthened by the exercises and full recovery is possible. Mobility is achieved by relaxation, passive mobilization skills and specific movements that will guarantee the required results. It is important to follow the whole program to ensure real change is achieved.
Shoulder stretches are an excellent tool to help facilitate the healing process. It is important to have an ultrasound to find the exact damage of the tissues around the shoulder. Relaxed passive mobilization is done when the patient is in a supine pose. The injured shoulder is held with elbow squeezed at a 90 degree flexion. The arm is held by specialist above the shoulder to perform reactive gliding pressure around the humerus. Slow and tender rhythmic movements are applied to enhance relaxation. Soft, slow circumduction at the glenohumeral muscles are applied on a forward movement to help in relaxation and mobility.
While performing the movements, bear in mind that any chance of re-injury will extend the problem. It is very necessary to avoid re-injuring the shoulder while performing your exercises. Using light weights while sitting will help in elevation of shoulders. Flexion of shoulders and external rotation of the arms will give more pressure to the shoulders. Stretching is also a good exercise to help the shoulders as it relaxes the muscles. Putting the arms outwards on your side and rotating them side by side is very helpful.
Proper range-of- Motion (ROM) is important to your exercises and they should be used at least 2 times a day. Rotator cuff stretching by standing on doorway and stretching the arm on the wall will improve the condition. Scapular stabilizer will be able to provide support for the back muscles along the shoulder and should be performed three times a week. The workout also needs to be done while lying on the stomach and stretching the hands out. The arms can then be lifted overhead while on your stomach to try and squeeze out the stretch in the muscles. This is bound to help a lot of patients who need to relieve stress.
In general, exercising should be done when the shoulder has been treated with medication and anti-inflammatory injections. This is because the pain will have subsided and a bit of sense can be felt. If you perform the exercises when the shoulder is totally stiff you are at a risk of re-injuring yourself. Careful examination by the doctor should be carried out and then give a go ahead to do physical therapy. All these aspects are important in ensuring your frozen shoulder is well cared for.