What Are the Best Exercises for Frozen Shoulder?
Exercise is a key component of managing frozen shoulder and restoring shoulder mobility. The best exercises focus on gently stretching the shoulder joint and strengthening the muscles around it to reduce stiffness and improve range of motion. A physical therapist may guide patients through these exercises, but here are some common examples. Pendulum exercises are often recommended at the beginning of treatment, where the patient leans over and lets the affected arm hang down, gently swinging it in circles to relieve stiffness. This exercise helps to lubricate the shoulder joint and increase its flexibility without putting too much strain on the muscles.
As treatment progresses, other exercises such as passive stretching and shoulder rotations can help further increase mobility. In passive stretching, the unaffected arm is used to assist the affected arm in gently stretching the joint, often with the help of a therapist or a pulley system. Overhead stretches are also beneficial as they target the upper part of the shoulder capsule and promote flexibility in the shoulder. Strengthening exercises that focus on the rotator cuff muscles and shoulder blades can also help support the joint and reduce the risk of future injuries. However, it is essential to perform these exercises under the guidance of a healthcare provider or therapist to avoid exacerbating the condition. Gradual progression is key, as forcing the shoulder to move too quickly or with too much intensity can cause further pain or damage.
