Strengthening And Stretching Exercises To Treat And Avoid Frozen Shoulder


The frozen shoulder (ไหล่ ติด, which is the term in Thai) is the condition that is firm, painful, and constrained in all directional motions. It is also known as adhesive capsulitis. Frozen shoulder workouts are normally the the most common ways for treating frozen shoulder. Before you do a frozen shoulder exercise, continually heat your shoulder. The best thing is to have 10 to 15 minutes of a warm shower or massage. 

It may also be possible to use a wet heating pad, a moistened towel warmed in the microwave.

  • Pendulum Stretch

First, do this work out. Loosen your shoulders. You should relax. Lean slightly and allow the injured arm to loosely hang. Swing yourarm around a circumference around a small circle. Make ten turns, once a day, in bothdirections. Increase your swing diameter when your symptoms start to feel better, but never push it. If you are more ready, extend this exerci by keeping the rotating arm to a lightweight (3 to 5 pounds).

  • Finger Walk

Face and arm’s length away from 3 quarters of a wall. Touch the wall with fingertips of your injured arm along your waist level. Stroll up to your fingers like a spider, with your elbowbent slightly, until you lift the arm as quickly as you can. Your fingertips, and the shoulder muscles, are needed for the job. Bring your arm down gently (if possible with the help of the excellent arm) and repeat. Do this practice ten to twenty times daily. This workout is considered very effective for frozen shoulder.

  • Inward Rotation

Stand by the locked door and fixaround the doorbell an end of the exercise band. Keep the other end at 90 degrees from the hand of your injured arm. Pull the bar two or three inches towards your body and hold for five seconds. Perform this exercise once a day ten to fifteen times.

  • Towel Stretch

Keep a 3-foot towel behind your back and take your other side to the opposite end. Keep the towel horizontally. Use your healthy arm to tighten up the affected arm. The towel is also on your excellent shoulder to make an advanced version of this workout. Hold the bottom of the towel and pull it with the unaffected arm to the lower back. Do it ten to twenty times a day.

Not only do these exercises help with a frozen shoulder, but they also work other muscles of your body, like your biceps and forearms. We hope this article helped treat your frozen shoulder; stay safe!

Elaine Allen
the authorElaine Allen