Frozen shoulder aka adhesive capsulitis = stiffness, pain, & decreased range of motion in the shoulder joint⚡️
The main cause is a long period of inactivity of the shoulder joint usually following ➡️injury, illness, surgery, etc.
When a shoulder joint capsule becomes tight & inflamed; these stretches help to thaw it.
-Relax your shoulders and lean over slightly, so the affected arm can hang down.
-Swing the arm in a small circle⭕️
-As your symptoms improve, increase the diameter of your swing and add in a light weight ~3lbs to the swinging arm
-Perform 10 revolutions in each direction 1️⃣x day
-Hold one end of a pillowcase behind your back
-Grab the opposite end with your other hand.
-Use your good arm to pull the affected arm upward to stretch it.
- Pull it toward the lower back with the unaffected arm.
-Repeat 10 to 20 times a day
-Face a wall or stand next to the wall 👀part 1 & 2
-Reach out and touch the wall at waist level with the fingertips of the affected arm.
-With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm as far as you comfortably can.
-Slowly lower the arm.
-Repeat 10 to 20 times a day.