FROZEN SHOULDER EXERCISES FOR PAIN RELIEF

The frozen shoulder exercises are a set of specific movements and stretches designed to improve the range of motion in your shoulder.
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Frozen shoulder is a condition that leads to stiffness and pain in the shoulder joint. The condition typically affects people between the ages of 40 and 60, and it is more common in women than in men. Frozen shoulder is thought to be caused by a combination of factors, including age-related changes in the connective tissues, injury, or overuse of the shoulder joint.
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The condition can be difficult to treat, but a variety of treatments are available to help manage the pain and stiffness. These include physical therapy, steroid injections, and surgery.

in additional treatment, Physiotherapy is the best treatment for injuries and pain. Most doctors refer physiotherapy treatment.


If you're dealing with frozen shoulder pain, there are some exercises you can do at home to help ease the discomfort. Here are a few to try:

Pendulum exercise:
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The Pendulum is a shoulder exercise that helps to improve range of motion and prevent further injury to the shoulder joint. The exercise is performed by hanging from a bar with your elbows bent at 90 degrees and your hands palm-down. Then, swing your body back and forth in a pendulum motion.
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Be sure to keep your shoulders relaxed and your back straight throughout the movement. The Pendulum is a great exercise for those who have suffered a shoulder injury, as it helps to stretch and strengthen the muscles around the joint. It is also beneficial for people who are looking to improve their range of motion.

Wall climb exercise:
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Wall climb exercise is a great way to work on your shoulder strength and stability. This move also works your core, chest, and arms. To do this exercise, start in a push-up position with your hands on the ground and your feet on a wall. Slowly walk your feet up the wall until your body is at an incline.
Hold this position for 30 seconds to one minute. Be sure to keep your core engaged the entire time. If you need more of a challenge, try placing your feet on an unstable surface such as a Base ball or physio ball. Wall climbs are a great exercise to add to any upper-body workout routine.

Doorway stretch exercise:

Stand in a doorway and place your forearm on the doorframe at shoulder height. Gently lean forward until you feel a stretch in your chest and shoulder. Hold this position for 30 seconds to one minute. Repeat on the other side. Doorway stretches are a great way to loosen up the muscles around your shoulder joint and improve your range of motion.

Shoulder shrugs exercise :
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​Shoulder shrugs are a simple but effective exercise for frozen shoulders. They help to stretch and strengthen the muscles around the joint. To do this exercise, stand with your feet shoulder-width apart and your shoulders relaxed. Slowly lift your shoulders upwards your ears, then back down again. Repeat this movement 10 to 15 times. Shoulder shrugs can be done anywhere, making them a convenient exercise to do at home or the office.

External rotation exercise:
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External rotation is an exercise that helps to stretch and strengthen the muscles around your shoulder joint. To do this exercise, lie on your side with a towel rolled up under your armpit. Your elbow should be at a 90-degree angle. Gently rotate your arm outwards, away from your body. Hold this position for 30 seconds to one minute. Repeat on the other side. External rotation is a great exercise for improving the range of motion and relieving shoulder pain.

Adduction exercise:

Adduction is an exercise that helps to stretch and strengthen the muscles around your shoulder joint. To do this exercise, lie on your side with a towel rolled up under your armpit. Your elbow should be at a 90-degree angle. Gently rotate your arm inwards, towards your body. Hold this position for 30 seconds to one minute. Repeat on the other side. Adduction is a great exercise for improving the range of motion and relieving shoulder pain.

Forward flexion exercise
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Forward flexion is an exercise that helps to stretch and strengthen the muscles around your shoulder joint. To do this exercise, stand with your feet shoulder-width apart and your shoulders relaxed. Slowly lift your arms in front of you to shoulder height. Hold this position for 30 seconds to one minute. Repeat 10 to 15 times. Forward flexion is a great exercise for improving the range of motion and relieving shoulder pain.

Conclusion

​These are just a few exercises that can help to improve the shoulder range of motion and relieve pain. If you are suffering from a frozen shoulder, be sure to consult with your doctor or physical therapist before starting any new exercise routine.