5 Exercises To Help You Deal With Frozen Shoulder

Has it ever happened to you that you went to bed feeling perfectly fine but woke up with a frozen shoulder the next day? The excruciating pain and inability to move your arms and lift something is an unpleasant experience. Well, some of it can be blamed on your sleeping posture but there are many foul things at play.

The patients suffer from pain, rigidity and stiffness of the shoulder. The earlier symptoms include the inability to lift one’s arms above one’s head and reach across or behind. Simple arm movements suffer after being impacted. It does not affect any other joints throughout the body.

Those suffering from frozen shoulders go through three stages. The first is painful freezing. The second is frozen or adhesive. The thawing stage comes next. The cause of this disabling disorder is unknown. Recovery happens in most cases, though some limitations might remain in some cases.

# Pendulum Exercise

* Bend near the waist and let the arm hang away from the body in a relaxed way.
* Circularly move your body while letting the arm move from the joint near the shoulder.
* Keep making the small motions while the shoulder is relaxed. Keep doing this for 2-3 minutes.

# Tabletop Arm Slides

* Take a seat on a chair beside a tabletop. Lift and place the affected arm with the unaffected one. Rest the hand and forearm on the table.
* Bend forward from the waist using the body weight. Let the arm and hand slide ahead.
*Stay in this position for 5-10 seconds. Using the same motion, slide back to the upright position.

# Wall Slide

* Stand and face the wall. Keep both the palms against the wall.
* Move the hands up the wall. The entire hands and arms should move upwards too.
* Keep doing this stretch for 15-20 seconds.

# Cane Exercise

* Recline on your back. Clutch anything that resembles a cane and hold it near your hips. Make sure the elbows are straight. The palms must face down.
* With the unaffected arm, lift the cane over your head. Keep doing this till you notice the affected arm getting stretched. Keep doing this for a few minutes daily.

# Shoulder Stretch

* Grasp the affected shoulder’s elbow with the other hand. Pull the elbow of the affected shoulder across the chest on the opposite side.
* Keep doing it for a few minutes daily.