Frozen shoulder is also known as “fifty year old shoulder”, with symptoms of shoulder pain and limitation in the range of movement of the shoulder joints. Some people think that as long as you don’t move your shoulder and let it rest, pain can be relieved and gradually the shoulder will restore to its original condition. However, this is wrong, the shoulder joint capsule and shoulder soft tissue will further adhere, worsening the condition. Here are a few exercises to prevent/loosen the adhesions and also strengthen your shoulder joints.
1) Finger wall climbing
Facing the wall, using both hands or the affected hand to slowly crawl up the wall with your fingers, causing the upper arm to be raised as far as possible. Then slowly crawl downward to return to the original place. Do 10-20 times each day.
2) Back stretch
Arms placed at the back, using the unaffected hand to pull the affected arm’s wrist. Gradually pull upwards repeatedly.
3) Boat rowing
In a sitting position, with the upper body straight, raising both elbows to shoulder height, and with both arms extended, bend elbows to do rowing action.
4) Shoulder joints rotations
Place a hand on your waist and ball the other hand into a fist. Position the fist near your waist. Move in a circular motion. Begin with small, slow motions to bigger, faster rotations.
