Frozen Shoulder Exercises
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Frozen Shoulder Exercises

WE CARE CHIROPRACTIC

623-825-4444

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Frozen shoulder is an all-too-common condition in which the shoulder is stiff, painful and features limited mobility in all directions. Use these stretches below to help ease your pain.

1. Cross-Body Reach

  • You can attempt this stretch either sitting or standing.
  • Use your good arm to lift your weaker one at the elbow.
  • Bring it up and across your body to create gentle pressure stretching the elbow.
  • Hold this position for 15-20 seconds.
  • Try to repeat the stretch 10-20 times each day.

2. Finger Walk

  • Start by facing a wall three-quarters your arm’s length away.
  • Reach and touch the wall at waist level using the fingertips of your affected arm.
  • Bend your elbow slightly, slowly walking your fingers up the wall like a spider.
  • Raise your arm as high as you comfortably can.
  • Let your fingers do all the work here, not your shoulder muscles.
  • Lower your arm gently and repeat.
  • Repeat the exercise 10-20 times per day.

3. Towel Reach

  • Hold one end of a three-foot long towel behind your back, grabbing the opposite end with your other hand.
  • Hold the towel in a horizontal position as you use your good arm to pull it upward and stretch.
  • Grasp the bottom of the towel with the affected arm pulling it toward the lower back near the other arm.
  • Try to repeat the stretch 10-20 times each day.

4. Armpit Stretch

  • Use your good arm to lift the affected arm onto a shelf that’s about breast-high.
  • Open up your armpit as you gently bend your knees.
  • Deepen the knee bend slightly, stretching the armpit slightly.
  • Now straighten your knee.
  • Stretch a little further with each knee bend.
  • Refrain from forcing these stretches.
  • Repeat this 10-20 times per day.

5. Inward Rotation

  • Stand next to a closed door and hook one end of an exercise band around the doorknob.
  • Hold the other end with the hand of the affected arm at a 90-degree angle.
  • Pull the band inward to your body two to three inches away, and hold for at least five seconds.

6. Outward Rotation

  • Hold an exercise band between your hands, keeping your elbows at a 90-degree angle to your sides.
  • Rotate the lower part of your affected arm outward two to three inches and hold for several seconds.
  • Repeat 10-15 times, once per day.

We Care Chiropractic Clinic In Glendale, AZ

We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.

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