Exercises to treat frozen shoulder (+ pictures)

Exercise to treat frozen shoulder

Although a small change in the body system can cause extensive problems, the joints are among these elements that face a disorder due to a lot of work, frozen shoulder is caused by the adhesion of the joint capsule, which can be treated by using a series of sports movements. Was.

What is frozen shoulder?

Frozen shoulder, which is known by other names such as; “Frozen shoulder”, “frozen shoulder”, “shoulder stickiness”, “frozen shoulder” and “sticky capsulitis” are known, and the patient is unable to move his hand above his head or behind his back. The shoulder becomes painful and the range of motion is significantly reduced. In this disease, the shoulder capsule becomes stiff, wrinkled and shortened.

The shoulder capsule is actually a strong bag that covers the head of the humerus on one side and is connected to the edge of the articular surface of the scapula, that is, to the edge of the glenoid, on the other side. This strong bag rotates inside it with shoulder movements.

What is the cause of frozen shoulder?

The main cause of frozen shoulder is still unknown, but most patients who suffer from this problem do not have a specific disease in the shoulder or other parts of their body. But it has been proven that if the disease is faced with one of the following factors, the probability of contracting this disorder will also increase:

– Diabetes: People suffering from diabetes or diabetes will suffer from this problem with about 20 to 30%, which is 5 times more than healthy people. This probability will increase to 70% in the following years.

– Thyroid diseases, especially hypofunction of this gland, can make people prone to astrocytic shoulder.

– Neck disc disease and neck surgeries

– Illness or surgeries around the chest such as; Lung, heart and breast are created.

– Brain problems such as brain surgery or strokes

– People who suffer from a lot of stress and anxiety.

Exercises to treat frozen shoulder:

Stretching of the structures behind the shoulder joint:

To perform this movement, the arm should be placed horizontally on the chest, then using the opposite hand, bring the arm closer to the chest until you feel a stretch on the back of the arm, you must be careful that the trunk should not rotate.

Exercise guide for treating frozen shoulder

Stretching to increase range of motion:

Sit on a chair next to the table and place the desired hand next to the table. While you bend your elbow a little, place it on the table, then when you slowly bend from the waist, put your hand on the table forward. Note that the head should be at shoulder level.

Exercise to treat frozen shoulder; Stretching to increase range of motion

Stretching to increase outward rotation:

Stand next to the door frame and bend your elbow at a 90 degree angle, place your hand next to your body and place a towel between your body and arm so that there is a little distance. Place the palm against the frame and turn to the opposite side of the fixed hand.

Exercise to treat frozen shoulder; Stretch to increase inward rotation

Stretching to increase inward rotation:

Perform the same movement as before, but to increase the outward rotation, you must place the back of the hand against the frame, then rotate to the fixed hand.

Movement on the table:

Sit in a chair at the kitchen table, then place the affected arm on the table. You can use a towel between the arm and the table to prevent slipping.

Relax the arm and direct the chest forward. Allow your body to move forward on the table, when you are done with a stretch or discomfort.

You can do this exercise while standing, when you are standing, pull your arm up towards the wall. This movement is also called wall slide. If you do the wall slide under a warm shower, it will help a lot to relieve the pain of frozen shoulder. 10 seconds is enough for this exercise 10 to 20 times.

Stretching in the direction of increasing the withdrawal of the hand:

Place your back towards the table and place your hands on both sides of the table, now bend your knees until they go ahead of your toes, and bend your elbows at the same time. The point that you should pay attention to is that; If you have instability in the front of the shoulder; For example, dislocation towards the front of the shoulder joint, you should not perform this stretch.

Do the movement 3 to 5 times a day for 30 seconds each time.

Exercise to treat frozen shoulder; Pulling the hand back

Bar exercise, inward rotation:

Stand upright, then place your healthy arm behind your head so that the end of the bar is in your hand. Place the injured arm behind your body parallel to your waist and hold the other end in your hand. While extending the elbow of the healthy arm, raise the bar and bend the affected arm.

Hold this position for 5 seconds and then return to the starting position. Repeating this movement 10 times is enough.

Exercise to treat frozen shoulder; Bar exercise

Exercise with bar, shoulder abduction and adduction:

Stand or sit and grab a bar with both hands, palms facing you, holding the bar against your thighs. Take the help of your healthy arm and raise it as far as possible until the injured arm is away from the body.

Keep your arms straight and stay in this position for 5 seconds. Repeat this exercise 10 times.

Exercise to treat frozen shoulder; Abdakash exercise, shoulder adduction

Move your finger:

Stand in front of a wall with a distance of approximately 3/4 of your arm's length, when you are in a suitable position, stretch your hand and touch the wall with the fingertip of the injured arm to the height of your waist. Stretch your hand, then use the fingertips of your injured arm to lift the hand up the wall as far as possible, making sure the elbow bends slightly. When you reach this point, slowly lower your arm (with the help of your healthy arm if necessary) and repeat this exercise.

Try to do this exercise for at least 10 to 25 times a day for both hands.

Exercise to treat frozen shoulder; move fingers

compilation: Covered sports medicine department