Frozen shoulder also known as ADHESIVE CAPSULITIS is a condition which makes your shoulder stiff, Painful and has limited range of movement in all direction.
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- Stretching exercise is the Gold standard treatment for Frozen shoulder.
- Always warm your shoulder before doing stretching exercise.
- The best way to do this is take a warm shower or a bath 10 to 15 minutes beforehand.
- You can also massage the shoulder using towel dipped in warm water before doing stretch.
- Another thing is you can use the heat pad or a warm damp towel warmed in the microwave but it can be less effective.
SCIENCE BEHIND WARMING UP :
Heat applying to the pain area in this case the shoulder joint will cause increase in blood flow to the part at the same time it reduce tightness and stiffness and reduce the tension inside the joint and ready it for the movement.Heat applied before exercise will make more effect.
In Performing exercise stretch to the point of Tension and not to the point of Pain
EXERCISE :
1.Pendulum Stretch :
Do this exercise First
PROCEDURE :
- Relax your shoulder
- Lean over slightly, holding onto a table or a worktop for support,allowing the affected arm to hang down.
- Swing the arm in a small circle about a foot in diameter
- Perform 10 circles in each direction once a day
- As your symptoms improves increase the diameter of your swing but never force it.
When you are ready for more increase the stretch by holding a light weight about three to five pounds in the swinging arm.
2.Towel stretch :
PROCEDURE :
- Hold one end of a bath towel behind your back and grab the opposite end with your other hand
- Hold the towel in a horizontal position, use your good arm to pull the affected arm upwards to stretch it.
PROGRESSION :
- You can do the advanced version of this exercise with the towel drapped over your good shoulder.
- Pull the bottom of the towel of the affected arm and pull it toward the lower back with the unaffected arm.
- Do this 10 to 20 per day.
3.Armpit stretch :
PROCEDURE :
- Use your good arm lift the affected arm onto a shelf or a table about chest height.
- Gently bend your knees opening up the armpit.
- Deepen your knee bend gently stretching the armpit and then straighten.
- With each knee bend stretch a little further but don't force it.
- Do this 10 to 20 times each day.
Frozen shoulder will take its natural course but Physiotherapy can help to maintain flexibility and strengthen your shoulder
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