Exercises for Shoulder Injuries and Frozen Shoulder
Nov 09, 2023
Exercises for rotator cuff injuries and frozen shoulder should be approached with caution and it's essential to consult with a healthcare professional or physical therapist before starting any exercise program for these conditions. They can provide personalized guidance based on your specific condition and needs. Here are some general exercises that are commonly recommended for rotator cuff injuries and frozen shoulder:
Rotator Cuff Strengthening Exercises:
-
Pendulum Exercise: While leaning forward and supporting your non-injured arm on a table, let the affected arm hang freely. Gently swing the arm in small circles, both clockwise and counterclockwise, to help improve mobility.
-
External Rotation: Use a resistance band or tubing anchored at waist height. Hold the band with your injured arm and bend your elbow at a 90-degree angle. Slowly rotate your arm outward while keeping your elbow against your body.
-
Internal Rotation: This is the opposite of external rotation. Attach the resistance band to a doorknob or a sturdy object at waist height. Hold the band with your injured arm and keep your elbow at a 90-degree angle. Slowly rotate your arm inward.
-
Scaption: Hold a light dumbbell in each hand and raise your arms forward and upward to shoulder height at a 30-degree angle from your body. This exercise works the supraspinatus muscle.
Frozen Shoulder Exercises:
Frozen shoulder, also known as adhesive capsulitis, requires gentle stretching and mobility exercises to improve range of motion and reduce pain:
-
Pendulum Exercise: As mentioned above, this exercise can help with frozen shoulder as well.
-
Finger Walk: Stand in front of a wall and use your fingers to "walk" your hand up the wall as far as you can without causing excessive pain. Then, "walk" your hand down.
-
Towel Stretch: Hold a towel behind your back with one hand and grab the other end with your other hand. Gently pull up with the top hand and down with the bottom hand to stretch the shoulder.
-
Cross-Body Stretch: Use your non-injured arm to gently lift and stretch the injured arm across your chest.
-
Wand Exercises: Hold a long stick or cane with both hands, palms facing down. Slowly lift the stick over your head, keeping your arms straight. Gradually increase the distance between your hands on the stick to increase the stretch.
Remember these key points:
- Start with gentle and controlled movements.
- Perform exercises within a pain-free range of motion. You may feel some discomfort, but sharp pain should be avoided.
- Perform exercises regularly, but don't overdo it. Consistency is more important than intensity.
- If your pain or stiffness worsens during or after an exercise, stop and consult your healthcare provider.
- If you have frozen shoulder, consult with a physical therapist for a tailored exercise program.
Both rotator cuff injuries and frozen shoulder can take time to heal, so patience and consistent rehabilitation exercises are essential for recovery.
