Here are some effective stretches for frozen shoulder that can help improve range of motion and alleviate pain:
- Pendulum stretch:
- Stand next to a table or chair and lean forward, supporting yourself with the unaffected arm.
- Let the affected arm hang straight down.
- Gently swing the arm in small circles or back and forth, allowing gravity to assist with the movement.
- Perform this stretch for about 5 minutes, a few times a day.
- Cross-body stretch:
- Stand up straight and extend the affected arm across your chest, using the unaffected arm to gently pull it closer.
- Hold the stretch for 15-30 seconds.
- Repeat the stretch 5-10 times, a few times a day.
- Towel stretch:
- Hold a towel with both hands behind your back.
- Use the unaffected arm to pull the affected arm upward, gently stretching the shoulder.
- Increase the tension on the towel gradually as you progress.
- Hold the stretch for 15-30 seconds and repeat 5-10 times, a few times a day.
4. Sleeper stretch:
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- Lie on your side with the affected shoulder on top.
- Bend the affected arm at a 90-degree angle and rest it on a pillow or rolled-up towel.
- Use your unaffected arm to gently push the affected arm down, stretching the shoulder.
- Hold the stretch for 15-30 seconds and repeat 5-10 times, a few times a day.
Remember to perform these stretches gently and within your comfort level. Do not force any movement or stretch to the point of pain. If you experience severe pain or discomfort during these stretches, consult with a healthcare professional for further guidance.