Frozen Shoulder Recovery: Essential Exercises for Pain Relief

The shoulder can be rotated up to 360 degrees. If you are having a frozen shoulder problem, then you can do standing pendulum exercises to correct the movement of the shoulder.

• Stand straight and make a space of one foot between the feet, then bend a little (75 to 90 degrees), so that the affected hand can hang down and straight. (In this position, you can take support of something with the other hand)
• Now rotate the hand which is hanging down in a circular motion (about one foot).
• First rotate the hand from right to left and then vice versa 10 times. Gradually increase the range of rotation of the hand.
• Do this exercise for 30 seconds and repeat for five.

(Read more - Shoulder Pain)

• Hold one end of a towel about three feet long behind your back and hold the other end of it with your other hand.
• Using the arm, pull the pain-free hand upwards. This will automatically pull the hand with the frozen shoulder upwards.
• After this, pull the towel back down with the affected hand and repeat this process 10 to 20 times.

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• Stand facing the wall. Extend the fingers of the affected hand upwards on the wall from near the waist.
• During this, slowly move the fingers on the wall like a spider moves. After taking the fingers up, bring them back down.
• In this exercise, instead of the shoulder muscles, only the fingers of the hands should work.
• Do this exercise 10 to 20 times.

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• Stand straight.
• Take the affected hand straight from the front of the chest towards the other hand.
• Now hold the elbow of the affected hand from below with the hand whose shoulder is not in pain.
• Maintain this stretch for 15 to 20 seconds. Do this 10 to 20 times daily.

If you are feeling stiffness and pain in the shoulder but are not getting relief even with exercise, then consult a doctor immediately, because in some cases this condition can prove fatal. In severe cases, this problem can be relieved by adopting the methods given below:

• Physical therapy
• Medicines
• Surgery
• Proper care

(Read more - How to Build Muscle Strength)