Find the Best Stretches for Frozen Shoulder
Hey Alliance Allies! Like so many other things, we often take our health for granted until we have problems. Maintaining shoulder mobility and function is an important part of overall wellness – from lifting, carrying, pushing, and pulling as needed in our daily activities to recreation fun such as golf, tennis, or pickleball – proper shoulder movement is essential. One way that patients can ensure optimal shoulder function is by maintaining good shoulder health. Here is a list of fantastic stretches from Harvard Health Publishing to help keep your shoulders moving and performing their best.
Please note that if any exercise causes pain or you have a known shoulder pathology, you should speak to Dr. Morphet or your health care provider prior to attempting these or any new exercises.
Wall Climb Stretch for Your Frozen Shoulder
Get ready for some wall action! Stand straight, face the wall, and let your fingers do the climbing. This technique involves gradually walking your fingers upwards, as though you are trying to scale it. Using your right arm to ascend, you will likely notice tension building in your shoulder – this is an indication that the stretch is doing its job. Hold for a few moments at your highest comfortable point; then carefully retract; repeat three to four times; then switch to your left arm. This stretch targets the shoulder’s muscles and tendons and enhances overall flexibility.
Doorway Stretch: A Dual Benefit for Chest and Shoulder
Using a doorway as a prop, this stretch aims to alleviate tightness in both the shoulder and the chest region. Place your right hand on the door frame and gently rotate your body away, creating a stretching sensation permeating both areas – hold for 10 to 30 seconds. Return to the starting position and repeat three to four times before switching to the left side. Done consistently, this stretch can greatly assist in improving range of motion.
Comprehensive Shoulder Stretch: Unfreeze the Frozen Shoulder
Maintaining your shoulders’ full range of motion is important to ensure proper function. Start by standing tall, feet set hip-width apart. Gently place your left hand on your right shoulder, as if giving yourself a reassuring pat. With your right hand, hold your left elbow, drawing it across your chest. You should feel a gentle stretch at the back of your shoulder. Hold for 10-30 seconds, then gently return to the starting position.. Repeat three to four times before switching to the other side.
Rotational Stretch for Frozen Shoulder
Start by softly resting the back of your right hand against your lower back, fingers pointing upward. Slowly elevate your hand, sliding it up your back as far as it remains comfortable. Hold each stretch for 10 to 30 seconds. Repeat three to four times before switching to the other side.
Remember to stretch at least once a week:
Stretching not only prevents injuries but can also help those who are experiencing shoulder problems by restoring mobility. Regular practice, coupled with an awareness of your body’s signals, is key. Always consult with a health care provider prior to beginning or resuming any exercise program, and if you have any concerns, questions, or require a more tailored approach, Dr. Morphet is available to guide you on your journey to optimal shoulder health.