4 Stuck Shoulder Exercises That Are Easy To Do At Home

stuck shoulder exercise It is a body exercise for people. Who have stiffness and pain in the shoulder area from frozen shoulder condition. The purpose of the exercise is to stretch the shoulder joint membrane. to help improve shoulder movement

Frozen shoulder is a condition that occurs when the membranes around the shoulder joint become inflamed, thickened, and shrink, resulting in shoulder pain and decreased shoulder mobility. Either move yourself or have someone help you move. It is most often seen in people who need to wear a splint or arm brace after surgery. People with injuries around the shoulder ligaments and patients with diabetes at UFABET.

stuck shoulder exercise What are your postures?

People with frozen shoulder should consult their doctor before beginning frozen shoulder exercises. And should not force yourself too much during the exercise. This is because the patient’s shoulder can be injured if it is forced or stretched too much. And before every shoulder exercise should applied to the shoulder area or take a warm bath for 10-15 minutes to prepare the body and shoulders. 

Pendulum Stretch

The first step is to find a table or chair. That is about waist height and set it in front of you. stoop a little Then use your unaffected hand cling to a table chair to help support yourself. and release the shouldered arm comfortably

Then start swinging the affected arm in a circle. Both clockwise and counter-clockwise, 10 rounds each, with a distance that does not have to be very wide. However, the patient can weight the swinging arm slightly when the symptoms begin to improve.

Cross-body Reach

This is a position that the patient can do both while sitting and standing. As a first step, slowly lift the affected arm to the shoulder of the other arm. Then use the asymptomatic hand to gently apply pressure on the arm that is lying towards the body and hold for 15–20 seconds. When the time is up, slowly release the force and repeat 10–20 times.

Hand–behind–back Stretch

First, stand upright, with both hands crossed behind your back at waist level. and use the hand of the non-symptom to grasp the wrist of the affected arm, then gently pull the arm toward the side of the body without the affected shoulder until feeling of tension in the affected shoulder or hold it for about 2-3 seconds. When the time is up, slowly relax and repeat until the end of 5 times.

Finger Walk

Stand facing a wall about three-fourths of the way from your torso, and touch five of your fingers on the wall at chest level with the fingers of your shoulder blade. 

Then slowly climb the wall with your fingers until you feel a strain in your shoulders. At this stage, the main force should be exercised by the knuckles and not the shoulder muscles. When you use your fingers to climb until you feel a strain on your shoulders, slowly lower your hands to the original position. and climb up the wall again for 10–20 reps.

After the patient has completed the shoulder exercise, the shoulder should applied cold again. to prevent inflammation of the shoulder blades

However, the stuck shoulder exercise that has been given as an example is only a preliminary way to take care of yourself. due to medical treatment of frozen shoulder Doctors need to examine and assess the patient’s condition first. Some patients may need to use other treatments as well. Shoulder stiffness can also be a sign of a more serious illness.

Therefore, those who have frozen shoulder, stiff shoulder or shoulder pain Especially those who feel the symptoms are severe. Or affect sleep  should be examined early so that the doctor can assess the symptoms and plan the appropriate treatment.