Home Exercises for Frozen Shoulder?
Codamann Exercise
Standing, lean forward and place your non-affected arm on the back of a chair or the kitchen counter. Keep your back straight and the pain by your side. Swing the aching arm 15 times forward and backward, then 15 times side to side, and then drawing clockwise and anti-clockwise circles (both 15 repetitions).
Pulley Exercise
.jpg)
Hold the pulley handles with both hands, elbows straight, and thumbs up. With your unaffected arm, pull down. This will cause your afflicted arm to go forward and upward. Hold the position for 2 seconds, then relax the afflicted arm to your side. In a comfortable rhythm, repeat the exercises.
Standing, lean forward and place your non-affected arm on the back of a chair or the kitchen counter. Keep your back straight and the pain by your side. Swing the aching arm 15 times forward and backward, then 15 times side to side, and then drawing clockwise and anti-clockwise circles (both 15 repetitions).
Pulley Exercise
.jpg)
Hold the pulley handles with both hands, elbows straight, and thumbs up. With your unaffected arm, pull down. This will cause your afflicted arm to go forward and upward. Hold the position for 2 seconds, then relax the afflicted arm to your side. In a comfortable rhythm, repeat the exercises.
Internal rotation of the shoulders with a towel
- Slide 5 of 6 shows a picture of shoulder internal rotation with a towel.
- A towel should be rolled up lengthwise. Hold the towel above and behind your head with your non-affected arm.
- Reach behind your back with your aching arm and grab the towel.
- Pull the towel upward with your arm over your head until you feel a stretch on the front and outside of your hurting shoulder.
- Hold for 15–30 seconds.
- Relax and return the towel to its original position.
- Repeat 2–4 times more.
- Slide 5 of 6 shows a picture of shoulder internal rotation with a towel.
- A towel should be rolled up lengthwise. Hold the towel above and behind your head with your non-affected arm.
- Reach behind your back with your aching arm and grab the towel.
- Pull the towel upward with your arm over your head until you feel a stretch on the front and outside of your hurting shoulder.
- Hold for 15–30 seconds.
- Relax and return the towel to its original position.
- Repeat 2–4 times more.
Wand Exercise for Frozen Shoulder
AAROM Shoulder Abduction
Holding a wand or cane with the palm of the injured side facing up and the palm of the undamaged side facing down, slowly raise your wounded arm to the side.eight times more than 12 seconds of holdingComplete both sets. Two times every day.
Holding a wand or cane with the palm of the injured side facing up and the palm of the undamaged side facing down, slowly raise your wounded arm to the side.
eight times more than 12 seconds of holding
Complete both sets. Two times every day.
AAROM Shoulder Flexion
.png)
When holding the cane/wand in the posture depicted while standing, let your unaffected arm to push up your afflicted arm.
.png)
When holding the cane/wand in the posture depicted while standing, let your unaffected arm to push up your afflicted arm.
Shoulder Rotation
.png)
Hold a cane or wand in both hands while standing.Maintain a bent elbow position. Side-to-side swing your arms and cane or wand. You should just partly relax the afflicted arm.You exert most of your effort with your unaffected arm.
.png)
Hold a cane or wand in both hands while standing.
Maintain a bent elbow position. Side-to-side swing your arms and cane or wand. You should just partly relax the afflicted arm.You exert most of your effort with your unaffected arm.
Shoulder Extension.png)
Use the unaffected arm to assist in pushing the afflicted arm back while standing and using a wand or cane, as illustrated.Throughout, the elbow should stay straight.
Internal Rotation.png)
Drag the target arm toward the middle of your back while holding a wand or cane behind your back.
Shoulder Flexion Standing.png)
Hold a cane or wand in both hands, palms facing down, while standing. Allow your unaffected arm to exert the majority of the work as you raise the cane or wand. Your afflicted arm ought to be only slightly relaxed.
Shrugging of shoulder bladder
Squeeze the shoulder blades together as you stand with your arms at your sides. While you are squeezing, avoid lifting your shoulders.six seconds of holding,4 to 10 times
.png)
Use the unaffected arm to assist in pushing the afflicted arm back while standing and using a wand or cane, as illustrated.
Throughout, the elbow should stay straight.
.png)
.png)
Hold a cane or wand in both hands, palms facing down, while standing. Allow your unaffected arm to exert the majority of the work as you raise the cane or wand. Your afflicted arm ought to be only slightly relaxed.
Squeeze the shoulder blades together as you stand with your arms at your sides. While you are squeezing, avoid lifting your shoulders.
six seconds of holding,4 to 10 times
Post a Comment