5 Stretching Exercises to Treat Frozen Shoulder | Ortho Sudha

 


Before you do any stretching exercise, make sure you warm up your shoulder. The easiest way to do that is by taking a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or damp towel heated in the microwave, but the shower is the most effective option.

While performing the following exercises, keep in mind that you should only stretch to the point of tension not pain.

1.     Pendulum stretch

This is your first stretch. First, relax your shoulders. Now stand and lean over slightly, allowing your affected arm to hang down. Swing the arm in a small circle — around a foot in diameter. Make sure you do 10 revolutions in each direction, once a day. As your symptoms get better, increase the diameter of your swing without forcing it. If you feel like you can do more, increase the stretch by holding a light weight (2.5 kilos) in the swinging arm.

2.     Finger walk

Stand in front of a wall three-quarters of an arm's length away. Put your affected arm out and touch the wall at waist level with the fingertips. Keep your elbow slightly bent and slowly walk your fingers up the wall, spider-like, until your arm reaches to shoulder level, or as far as is comfortable for you. The work should be done by your fingers, not your shoulder muscles. Lower the arm slowly (with the help of the good arm, if you want) and repeat. Repeat this exercise 10 to 20 times a day.

3.     Towel stretch

Hold a three-foot-long towel using both hands behind your back. Hold it in a horizontal position. Using your good arm to pull the arm with the bad shoulder upward to stretch it. If you think you can do an advanced version of this exercise, drape the towel over your good shoulder and hold the bottom of the towel with the affected arm and pull it in the direction of your lower back with the unaffected arm. Repeat 10 to 20 times a day.

4.     Armpit stretch

Use your good arm to raise the affected arm onto a shelf around chest-high. Bend your knees gently to open up the armpit. Deepen your knee bend slightly, stretching the armpit gently before straightening it. With each knee bend, stretch a little further, without forcing it. Repeat this 10 to 20 times each day.

5.     Cross-body reach

You can do this either sitting or standing. Use your good arm and lift your affected arm at the elbow, before bringing it up and across your body. Exert only gentle pressure to stretch the shoulder. Hold this stretch for around 15 to 20 seconds. Repeat 10 to 20 times per day.

After stretching, you should do a self-massage daily, for managing your pain and stiffness, and to relieve pain in the muscles and joints. Ayurvedic treatment for joint pain is one of the best methods to live a healthy life! Ortho Sudha is a well known brand certified by the CSIR-CIMAP (Council of Scientific and Industrial Research - Central Institute of Medicinal and Aromatic Plants), Government of India, signifying its authenticity and differentiating it from other fake sellers.

Ortho Sudha is synonymous with reliability & excellence and is an all-natural formula developed in the CSIR lab under Government of India. Get relief from all kinds of joint pains including back pain, knee pain, wrist pain, elbow pain, neck pain & shoulder pain with Ortho Sudha Ayurvedic joint pain relieving oil.

For further information, visit https://www.orthosudha.com/

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