Frozen shoulder exercise is useful when the shoulder joint has stiffened up due to the inflammation of the muscle for some reason. It is a common phenomenon and the freezing action of the muscle is a protective measure to prevent the joint from being injured further. Other joints of the body such as the knees can also experience such freezing. It becomes painful to move the joint or perform any work with the help of the concerned muscles. Therefore, some people take the help of certain frozen shoulder exercise techniques to get rid of the stiffening up of the joints.
When the shoulder joint freezes up one cannot move the upper arm around much. Reaching to the back or stretching to the side becomes painful. Although it is a protective physiological measure taken by the body naturally, it may become inconvenient for those who experience it. However, with specific exercise this can be rectified. Complete healing of the stiff joints may take months, but you can improve things and gain use of your muscles for the major part if you perform these exercises.
You may start by warming the muscles up to prevent shoulder injuries. The best way to do this is not to perform warm up exercises. Remember our joints have stiffened up. Any form of workout will prove to be painful. Therefore, the best thing to do is to take a hot a water bath for some minutes. This automatically raises the body temperature allowing the muscles to loosen up on their own. If you don’t want to take a hot water bath at least administer hot compress on the area, although the latter is not as effective.
Once you have warmed up you can perform some mild pendulum stretches which help to stretch he muscle fibers. However, this needs to be done gently and under supervision by a professional or a medical expert. Remember that when you try to undo knots on a rope, pulling at the rope too hard only tightens the knots. The idea is to prevent your frozen joints from forgetting their range of motions.
Another frozen shoulder exercise is to gently tug at your frozen shoulder with your other arm by pulling at it with the help of a towel stretched behind yourself. You can do this by keeping your arms above the head as well as from below near your lower back.
Lift your frozen shouldered arm with your good arm up to the level of your chest slowly. This is known as the armpit exercise.
Do the finger walk by placing your hand on the wall and keeping your arm slightly bent. Now with the help f your fingers only climb up the wall and lift your frozen shouldered arm until you come to level with it.
Remember that frozen shoulder exercise should be performed only after it has been recommended and approved by a physician. To avoid further injury or increasing pain you should also do it under the supervision of a trainer.
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