8 Home Exercises For Frozen Shoulder Pain Relief (1)

1
8 HOME EXERCISES FOR FROZEN SHOULDER PAIN RELIEF
2
Although a frozen shoulder is sometimes mistaken
for arthritis, they are not the same thing. A
frozen shoulder can only be related to the
shoulder joint, while arthritis can occur in any
bone joint in the body. Frozen shoulder is a
condition that causes stiffness and pain in the
shoulders. People between the ages of 40-60 are
most likely to experience frozen shoulders. High
levels of inflammation make it more common for
people with certain diseases, such as
hyperthyroidism, diabetes and Parkinsons
disease. Researchers believe that the cause of a
frozen shoulder could be inefficient shoulder
use. Frozen shoulders can occur in one or both of
the shoulders. A frozen shoulder can also be
caused by trauma or injury. It can become
permanent if it is not treated promptly. If
caught early, a frozen shoulder can be treated in
many ways. In this blog, we will be discussing
some effective frozen shoulder exercises that can
help you treat it at home.
3
8 Home Exercises For Frozen Shoulder Pain Relief

1. The Pendulum Stretches 5. Cross-Body Reach
2. Armpit Stretch 6. Wand Exercise
3. Towel Stretch 7. Wall Crawl Exercise
4. Walk Your Fingers 8. Shoulder Circles

4
1. The Pendulum Stretches
To perform the exercise, start by standing with
your feet shoulder-width apart and leaning
forward slightly, keeping your affected arm
hanging down. Next, gently swing your arm in a
circular motion, allowing it to move freely in
all directions. You should aim to make large,
slow circles to start and gradually increase the
range of motion as the exercise becomes more
comfortable. This exercise can be repeated for
about 5-10 minutes, several times a day.
5
2. Armpit Stretch
To perform the armpit stretch, start by standing
with your feet shoulder- width apart and your
affected arm raised to your side, parallel to the
floor. Next, bend your elbow and reach behind
your head with your hand, placing your palm on
the back of your opposite shoulder blade. Then,
use your opposite hand to gently pull your elbow
across your chest, feeling a stretch in your
armpit and shoulder. Hold the position for
approx 5-10 seconds. Then release repeat on the
other side. This exercise can be performed
several times a day, increasing the hold time as
the stretch becomes more comfortable.
6
3. Towel Stretch
To perform the towel stretch, start by standing
up straight and holding a towel with both hands,
gripping it shoulder-width apart. Raise the towel
over your head and allow it to drape down your
back, holding onto the ends with your
hands. Next, use your unaffected arm to pull the
bottom end of the towel upward, feeling a stretch
in your affected shoulder. Hold this position for
10-15 seconds, then release and repeat on the
other side. This exercise can be performed
several times a day as per your comfort.
7
4. Walk Your Fingers
To perform this exercise, start by standing up
straight and slowly reaching your affected arm up
and across your chest, placing your hand on the
opposite shoulder. Next, using your fingers,
slowly walk your hand down your arm towards your
elbow, feeling a stretch in your shoulder as you
do so. Hold the position for 10-15 seconds, then
slowly walk your hand back up to your shoulder.
8
5. Cross-Body Reach
To perform the exercise, start by standing up
straight and reaching your affected arm across
your chest towards your opposite shoulder. Using
your unaffected arm, gently pull your affected
arm closer to your body, feeling a stretch in
your shoulder. Hold the position for a good 5-10
seconds, then release repeat on the other side.
9
6. Wand Exercise
To perform this exercise, you will need a long,
thin stick or wand (such as a broomstick). Start
by holding the wand with both hands, gripping it
shoulder- width apart. Raise the wand above your
head, keeping your elbows straight, and slowly
lower it behind your back, as far as you
comfortably can. Hold this position for 10-15
seconds, then slowly raise the wand back up above
your head.
10
7. Wall Crawl Exercise
To perform this exercise, stand facing a wall and
extend your affected arm straight out in front of
you, placing your palm against the wall. Slowly
walk your fingers up the wall as far as you
comfortably can, feeling a stretch in your
shoulder. Hold this position for 10-15 seconds,
then walk your fingers back down to the starting
position.
11
8. Shoulder Circles
To perform this exercise, stand or sit up
straight with your arms at your sides. Slowly
raise your affected arm up and forward, making a
circle with your shoulder joint. Continue the
circular motion until your arm is fully extended
overhead, then slowly bring your arm back down to
the starting position. Repeat this motion in the
opposite direction. Repeat this exercise several
times a day, gradually increasing the range of
motion as the stretch becomes more comfortable.
12
How Physical Therapy Can Be Used To Relieve
Shoulder Pain?
Physiotherapy can be an option if home remedies
fail to work. It can effectively help relieve
your chronic shoulder pain. An expert
physiotherapist can design a customized treatment
plan based on your specific condition and needs.
It can help you avoid the need for surgery and
reduce the risk of further injury or
complications. At Revitalize, we cater the best
physiotherapphysiotherapy at homee. Our goal in
physical therapy is to provide quick relief for
your shoulder pain. We aim to reduce your pain
and inflammation, improve range of motion, and
restore strength and flexibility to the affected
shoulder. Our professional Brampton
Physiotherapist focuses on flexibility and uses
new exercises to increase mobility. To treat your
shoulder pain, we use all the hands-on methods
that can improve the mobility of your joints.
13
Conclusion
We hope these home exercises help you loosen your
tight frozen shoulder muscles. Remember to start
these exercises slowly and gradually increase the
intensity over time. If you experience any pain
or discomfort, stop the exercise immediately and
visit a trustworthy Frozen Shoulder Treatment
Clinic Brampton. Revitalize Physiotherapy and
Homecare continues to offer the best
physiotherapy assistance. You can easily schedule
appointments online with us and reduce the time
required to call. Book an appointment now!
14
Book an appointment with Revitalize Physiotherapy
and Homecare now!

• 3 Dalecrest Road, Brampton, ON, L6X 5N3
  905-452-0222
• revitalizephysio_at_gmail.com
• Website- Revitalize Physiotherapy and Homecare