What are the Exercises for Frozen Shoulder?

Frozen Shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. It typically develops slowly and can last for months or even years. The good news is that certain exercises can help alleviate the symptoms and improve mobility. In this article, we will explore various exercises that are beneficial for those suffering from a Frozen Shoulder. We will also briefly touch upon the Ayurvedic perspective on managing joint health.

Understanding Frozen Shoulder

Before diving into the exercises, it’s essential to understand what Frozen Shoulder is:

• Symptoms: Pain and stiffness in the shoulder, difficulty with movements like raising the arm.
• Causes: Often occurs after an injury or overuse, but can also develop without a clear reason.
• Risk Factors: More common in people over 40, especially women, and those with diabetes or thyroid issues.

Exercises for Frozen Shoulder

Incorporating specific exercises into your daily routine can significantly help in managing Frozen Shoulder. Here are some effective exercises:

1. Pendulum Stretch

• How to Do It: Lean over slightly and let the affected arm hang down. Swing the arm gently in small circles.
• Frequency: 10 revolutions in each direction, once a day.

2. Towel Stretch

• Instructions: Hold a towel behind your back with both hands. Use the good arm to pull the affected arm upward to stretch it.
• Frequency: 10-20 seconds, repeated 2-3 times a day.

3. Armpit Stretch

• Method: Use your good arm to lift the affected arm onto a shelf about chest-high. Gently bend your knees, opening up the armpit.
• Duration: 20-30 seconds, 2-3 times a day.

4. Cross-Body Reach

• Steps: Bring the affected arm across your body and hold it with your other arm. Pull it closer to increase the stretch.
• Repeat: Hold for 15-20 seconds, 2-3 times a day.

5. Finger Walk

• Technique: Face a wall, placing your fingertips on it. Slowly walk your fingers up the wall, stretching your arm.
• Frequency: Repeat until the arm is raised as high as comfortable.

Incorporating Ayurveda for Joint Health

Though Ayurveda doesn’t directly treat Frozen Shoulder, it emphasizes the importance of maintaining joint health through a balanced diet and lifestyle. Incorporating anti-inflammatory foods and practicing stress-reduction techniques like yoga and meditation can complement your exercise regimen for Frozen Shoulder.

Frozen Shoulder can be a challenging condition, but with the right exercises, progress can be made. These exercises, combined with a holistic approach to health, such as Ayurvedic principles, can enhance joint mobility and reduce discomfort. Always consult with a healthcare provider before starting any new exercise regimen, especially if you have a medical condition like Frozen Shoulder.