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FROZEN SHOULDER EXERCISES : An Overview
After an injury or surgery, an exercise conditioning program will help you
return to
daily activities and enjoy a more
active, healthy lifestyle. Following a well-structured conditioning program will also
help you return to sports and other
recreational activities.
This is a general conditioning program that provides a wide range of exercises. To
ensure that the program is safe
and effective for you, it should be performed under your doctor’s supervision. Talk to
your doctor or physical therapist
about which exercises will best help you meet your rehabilitation goals.
Strength: Strengthening the muscles around your shoulder will help improve
mobility and
stability. Keeping these muscles strong can relieve shoulder pain and prevent further
injury.
Frozen Shoulder Exercise
Performing Frozen Shoulder Exercise can help strengthen the muscles, improve posture, and alleviate pain. Below are some recommended exercises:
- 1. Pendulum Stretch
- 2. Towel Stretch_
- 3. Finger Walk
- 4. Cross-body Reach
- 5. Armpit Stretch
- 6.Outward Rotation
→ Benefits of Ankle and Foot Exercises
→Tips for Effective Ankle and Foot Exercises
→Sample Ankle and Foot Exercise Routine
Regular ankle and foot exercises offer numerous benefits, including:
- Strengthening the muscles that support the ankles and feet.
- Improving balance and stability.
- Enhancing flexibility and range of motion.
- Reducing tension and stiffness in the ankles and feet.
- Promoting overall foot health and preventing injuries.
- Always warm up before starting your exercises to prepare your muscles.
- Focus on maintaining proper form to avoid injury.
- Start with low-intensity exercises and gradually increase the difficulty.
- Incorporate a variety of exercises to target different muscle groups.
- Listen to your body and stop if you experience pain or discomfort.
- Toe Raises: 10 reps. Helps strengthen the muscles in the feet and ankles.
- Heel Raises: 10 reps. Strengthens the calf muscles and improves balance.
- Toe Curls: 15 reps. Enhances flexibility and strength in the toes.
- Ankle Circles: 10 reps in each direction. Improves range of motion and reduces stiffness.
- Resistance Band Exercises: 10 reps. Strengthens the ankles and improves stability.
Understanding Frozen Shoulder Exercises
rozen shoulder exercises help in improving the range of motion, reducing
pain and stiffness, and strengthening the muscles around the shoulder joint.
It is recommended to perform frozen shoulder exercises daily or as advised
by your doctor or physical therapist. Consistency is key to achieving better
mobility and pain relief.
- Pendulum Stretch: Helps to increase range of motion. Perform for 2-3 minutes.
- Towel Stretch: Use a towel to assist in stretching. Hold for 30 seconds and repeat 10-15 times.
- Finger Walk: Walk your fingers up a wall to improve flexibility. Repeat 10-20 times.
- Cross-Body Reach: Stretch your shoulder by reaching across your body. Hold for 15-30 seconds and repeat 10-15 times.
- Armpit Stretch: Lift your arm to stretch the shoulder. Hold for 15-30 seconds and repeat 10-15 times.