3 Stretches for Frozen Shoulder

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.

🎥Pendulum Stretch

-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

🎥Towel Stretch

-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.

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