Matinum

Taking Charge of Your Health


Today I’m going to talk to you about
Frozen Shoulder also known as Adhesive Capsulitis. It is a condition which
affects the shoulder, where it becomes stiff, painful and has limited range of
movement in all directions. Stretching exercises are usually the gold standard
for treating frozen shoulder. Always warm your shoulder up before performing your
exercises, the best way to do this is to take a warm shower or a bath 10 to 15
minutes beforehand. You could also use a heat pad or a warm damp towel warmed in
the microwave but it can be less effective. In performing the exercises
stretch to the point of tension but not pain. The first exercise I’m going to show you
is the Pendulum Stretch. Do this exercise first, relax your shoulders,
stand and lean over slightly, holding onto a table or a worktop for support,
allowing the affected arm to hang down. Swing the arm in a small circle about a
foot in diameter perform ten circles in each direction once a day. As your
symptoms improve increase the diameter of your swing but never force it. When
you’re ready for more increase the stretch by holding a light weight about
three to five pounds in the swinging arm. The second exercise we’re going to show
you is the Towel Stretch. Hold one end of a bath towel behind your back and grab
the opposite end with your other hand. Hold the towel in a horizontal position,
use your good arm to pull the affected arm upward to stretch it. You can also do an advanced version of
this exercise with the towel drapped over your good shoulder. Pull the bottom of
the towel with the affected arm and pull it toward the lower back with the
unaffected arm. Do this 10 to 20 times per day. And finally the armpit
stretch using your good arm lift the affected arm onto a shelf or a table
about breast height. Gently bend your knees, opening up the armpit. Deepen your
knee bend slightly gently stretching the armpit and then straighten. With each knee
bend stretch a little further but don’t force it. Do this 10 to 20 times
each day. Remember, Frozen Shoulder will take its
natural course but physiotherapy can help maintain flexibility and strengthen
your shoulder. If you are experiencing a frozen shoulder then feel free to give
us a call we’re always happy to help.

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