Periarthritis of the shoulder, also known as frozen shoulder
or adhesive capsulitis, can cause stiffness, pain, and limited range of motion
in the shoulder joint. While it's important to consult with a healthcare
professional or physical therapist for personalized advice, here are ten
exercises that are commonly recommended for managing periarthritis of the
shoulder:
- Pendulum
Stretch:
- Stand
with your unaffected arm resting on a table or chair for support.
- Lean
forward and let your affected arm hang straight down.
- Gently
swing your affected arm in small circles, first clockwise and then
counterclockwise.
- Perform
10-15 repetitions in each direction.
- Cross-Body
Stretch:
- Use
your unaffected arm to gently pull your affected arm across your body at
shoulder height.
- Hold
the stretch for 15-30 seconds.
- Repeat
on the other side.
- Perform
2-3 repetitions on each side.
- Towel
Stretch:
- Hold
a towel in your affected hand behind your back.
- Use
your unaffected hand to grasp the other end of the towel.
- Gently
pull upward with your unaffected hand to stretch the shoulder.
- Hold
the stretch for 15-30 seconds.
- Repeat
2-3 times.
- Wall
Walks:
- Stand
facing a wall with your feet shoulder-width apart.
- Walk
your fingers up the wall as high as you can comfortably reach.
- Hold
the position for a few seconds, then walk your fingers back down.
- Repeat
for 10-15 repetitions.
- External
Rotation Stretch:
- Stand
with your affected arm bent at a 90-degree angle and tucked against your
side.
- Use
a resistance band or towel to gently pull your affected forearm away from
your body, externally rotating the shoulder.
- Hold
the stretch for 15-30 seconds.
- Repeat
on the other side.
- Perform
2-3 repetitions on each side.
- Internal
Rotation Stretch:
- Stand
with your affected arm bent at a 90-degree angle and tucked against your
side.
- Use
a resistance band or towel to gently pull your affected forearm toward
your body, internally rotating the shoulder.
- Hold
the stretch for 15-30 seconds.
- Repeat
on the other side.
- Perform
2-3 repetitions on each side.
- Shoulder
Blade Squeeze:
- Sit
or stand with your arms at your sides.
- Squeeze
your shoulder blades together as if you're trying to hold a pencil
between them.
- Hold
the squeeze for 5-10 seconds, then relax.
- Repeat
for 10-15 repetitions.
- Scapular
Retraction:
- Stand
with your arms at your sides and your palms facing forward.
- Slowly
squeeze your shoulder blades together, bringing them toward your spine.
- Hold
the squeeze for 5-10 seconds, then relax.
- Repeat
for 10-15 repetitions.
- Shoulder
Rolls:
- Stand
or sit up straight with your arms relaxed at your sides.
- Slowly
roll your shoulders forward in a circular motion.
- Perform
10-15 forward rolls, then reverse the motion and perform 10-15 backward
rolls.
- Assisted
Shoulder Flexion:
- Lie
on your back with your knees bent and feet flat on the floor.
- Hold
a stick or broom handle with both hands, palms facing up.
- Use
your unaffected arm to assist your affected arm in lifting the stick
overhead, keeping your elbow straight.
- Lower
the stick back down slowly.
- Perform
10-15 repetitions.
Remember to perform these exercises slowly and gently,
avoiding any movements that cause pain. If you experience increased pain or
discomfort while performing these exercises, stop immediately and consult with
a healthcare professional or physical therapist. They can provide personalized
guidance and may recommend additional exercises or treatments based on your
specific condition.
Need more advice or treatment? Many health care experts at Antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians, nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187.
