6 Recommended Stretches for Frozen Shoulder Massage:The symptoms of adhesive capsulitis, often known as frozen shoulder, include shoulder joint stiffness and pain. Although massage therapy can aid in reducing pain and increasing range of motion, performing targeted stretches can also be advantageous.
These six stretches are suggested to help treat frozen shoulder; to prevent aggravating the condition, perform them slowly and within your comfort zone.
1.Pendulum Flexibility
The pendulum stretch aids in releasing stiffness and improving shoulder mobility. Bend at the waist and extend your afflicted arm toward the floor to complete this stretch.
Swing your arm gently in small circles, growing the size of the circles as you get more at ease. Rotate in both clockwise and counterclockwise directions for approximately 30 seconds. This stretch aids in shoulder joint mobilization and stiffness reduction.
2.Shoulder-to-body cross-extension
This stretch improves flexibility by focusing on the posterior shoulder. Start by maintaining a straight back while sitting or standing. Pull the afflicted arm across your chest with your unaffected arm, holding it slightly above the elbow.
Till the shoulder and upper back start to stretch, slowly bring the afflicted arm up to your chest. After holding the stretch for 15 to 30 seconds, release it. Do this two or three times. This aids in extending the muscles surrounding the shoulder and the posterior capsule.
3.Entryway Length
The anterior shoulder and chest muscles can be effectively stretched with the doorway stretch. Place your arms at shoulder height on the door frame while standing in a doorway. Take a single stride forward until your chest and shoulders start to gently extend.
Remain upright and refrain from overextending yourself. Step back to release after holding the stretch for 15 to 30 seconds. Do this two or three times. This stretch aids in opening up the chest and shoulder joints.
4.Towel Pull
The shoulder’s range of motion is enhanced by the towel stretch. With the afflicted arm behind your back, grasp one end of the towel upwards. Grasp the opposite end of the towel with your unaffected arm behind your back, then slowly draw it upward.
This will increase range of motion and stretch the shoulder. After holding the stretch for 15 to 30 seconds, release it. Do this two or three times. This stretch is especially beneficial for increasing flexibility and internal rotation.
5.Extension of Sleeper
The purpose of the sleeper stretch is to release tension in the shoulder by focusing on the posterior shoulder capsule. With your arm out in front of you and the injured shoulder toward the floor, lie on your side.
To gently press your injured arm to the floor and pull it down to a 90-degree angle, use your unaffected arm. After holding the stretch for 15 to 30 seconds, release it. Do this two or three times. This stretch aids in expanding the shoulder joint’s range of motion.
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6. Stretch Your Wall Climb
One useful stretch for progressively expanding shoulder range of motion is the wall climb stretch. Place your fingertips on a wall while you face it. As high as you can “walk” your fingers up the wall without hurting them, do it slowly and gently.
After a few seconds of holding the stretch at its greatest point, carefully lower your fingers back down. Five to ten times over. This stretch aids in enhancing shoulder flexion and general mobility.
By include these stretches in your regimen, you may eventually increase your range of motion and reduce some of the pain associated with frozen shoulder.
Before beginning any new fitness program, always get advice from a medical practitioner or physical therapist, particularly if you have a specific issue like frozen shoulder. They may offer you individualized advice and guarantee that the stretches you do are secure and suitable for your particular circumstance.