Frozen shoulder, another name is adhesive capsulitis quite common throughout the world. We notice that when we lift our arm or even putting on our shirt or washing our back, this shoulder seems to “scream” very painful. The “wall walking” exercises out of all the exercises for frozen shoulder is probably the number one for fixing your frozen shoulder. You may have done many different exercises with frozen shoulder. But this is one exercise, you need to do.
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| progressivespineandsports.com |
We are going to go over some different ways that you should be doing this exercise at home to free up that frozen shoulder and get you feeling good once again. Let’s begin the exercise, first you need to walk up to any wall, try to lift your arm as high as you can and put your fingers up against the wall. From this lower point, we're going to walk up the wall with your fingers nice and slowly.
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| youtube/motivationaldoc |
Then try to get to a higher point where your shoulders going to really start to hurt. Stop at that point and then you're going to walk back down to the lower point. You need to do this particular exercise about eight to ten different repetitions of going up and down to the point to where it hurts and come back down. You’ll notice as you keep doing this exercise, you'll be able to eventually get higher and higher. That shows the improvement that you're breaking up those adhesions in the shoulder region.
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| youtube/motivationaldoc |
The second part of this simple exercise is that when you get your hand to the highest point, if it's the first day or the second day, sooner you do it the better, you can try to walk away from the wall, keep the elbow straight and drop your body down. As you drop, you'll feel those adhesions release. You’ll hold it there for 10-15 seconds. Repeat this for 2-3 times will really release those adhesions and scar tissue.
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| youtube/motivationaldoc |
The third part of this exercise is to release those adhesions and stretch the shoulder cuff in internal and external rotation. Take your hand, put it up against the wall, and keep your elbow locked out.
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| youtube/motivationaldoc |
You can walk to the left, try getting to the point where you can't go any more. Hold it there for 10-15 seconds. You can walk back again to the starting point and you can do the same thing again for several times.
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| youtube/motivationaldoc |
Then you can do the opposite way, walk the right way, and you go into internal rotation and you can walk back to the starting point. Then repeat again, you'll feel internal rotation stretching different parts within that shoulder to release those adhesions.
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| youtube/motivationaldoc |
Tips: if we bring in more blood circulation by using warmth like a heating pad, a hot shower, or a hot bath, infrared anything that stimulates warmth or even a light massage, where someone can possibly massage your shoulder for a couple minutes. That's going to bring a lot of blood circulation cause vasodilation (the widening of blood vessels). Do that before the stretching exercise, you'll notice much quicker improvement.
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| rawfitnesscombine.com |
So when it comes to a frozen shoulder or limitation of mobility, the worst thing that we can do is “nothing”. The solution of these issues is you must start increasing range of motion, or adhesions and scar tissue will get much worse. Doing these exercises daily will make a huge change for you. Good luck.
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