Women Frozen Shoulder Exercises

Frozen shoulder, also known as adhesive capsulitis, is a condition characterised by pain and stiffness in the shoulder. The condition typically develops over several months, making it difficult to perform everyday activities such as reaching for a glass or brushing your hair.
 
Although frozen shoulders can affect people of any age, it is more common in women aged 40-60. It is a very painful condition that can make it difficult to move your arm. There is no cure for frozen shoulder, but there are treatments that can help to alleviate the symptoms. One such treatment is exercise. Shoulder motion exercises, stretching exercises, and strengthening exercises can all help to improve flexibility and reduce pain.
 
However, it is essential to consult a health care provider or physical therapist before starting an exercise program, as specific exercises may worsen the condition. Additionally, it is crucial to listen to your body and stop exercising if you experience any pain or discomfort. With time and patience, shoulder joint exercises can help to improve the range of motion and quality of life for women with this condition.
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Some Exercises for women to relieve frozen shoulder are:-
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Pendulum exercises

These are simple exercises that can be done with or without any equipment. They help to improve the range of motion and loosen the shoulder capsule. Stand next to a sturdy chair or table to do a pendulum exercise. Let your affected arm hang down and swing it in small circles. Gradually increase the size of the processes as your shoulder loosens up.
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Arm circles

This is another easy exercise that can be done without any equipment. It helps to stretch and strengthen the muscles around the shoulder joint. To do arm circles:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your arms out to the sides and circle them forward.
3. Gradually increase the size of the circles.
4. Reverse the direction and rotate your arms backward.

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Cross-body stretch

This stretch helps to loosen the muscles and ligaments around the shoulder. To do a cross-body stretch:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your affected arm across your body and grasp your other arm above the elbow.
3. Gently pull your arm across your body until you feel a stretch in your shoulder.
4. Hold the time for 30 seconds to 1 minute.

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Doorway stretch

This is a simple exercise that can be done at home or work. It helps to stretch the chest muscles and increase the range of motion in the shoulder. To do a doorway stretch:

1. Stand in a doorway with your feet shoulder-width apart.
2. Raise your affected arm to 90 degrees and place your forearm against the door frame.
3. Lean forward until you feel a stretch in your chest and shoulder.
4. Hold the time for 30 seconds to 1 minute.
   
   

Resistance band shoulder external rotation

The resistance band shoulder external rotation is an exercise that targets the muscles surrounding the shoulder joint, including the rotator cuff.
This exercise helps to stretch and strengthen the muscles and ligaments around the shoulder. This exercise is a great way to help keep your shoulders healthy and strong.To do this exercise, tie a resistance band around a sturdy object such as a door handle. hold the band with your affected arm and position your elbow at 90 degrees.

Resistance band shoulder internal rotation

This exercise is the opposite of the previous one. It helps to stretch and strengthen the muscles around the shoulder. To do this exercise:

1. Tie a resistance band around a doorknob or other sturdy object.
2. Stand with your feet shoulder-width apart and your affected arm at your side.
3. Hold the bar in your hand, and rotate your arm inward until your palm faces your body.
4. Hold the stretch for 30 seconds to 1 minute.
5. Repeat the exercise with your other arm.

​Dumbbell rear delt fly

This exercise helps to stretch and strengthen the muscles around the shoulder. Hold a dumbbell in each hand and stand with your feet shoulder-width apart to do this exercise. Bend forward at the waist and let your arms hang down in front of you. Keeping your elbows slightly bent, raise your arms to the sides until they are parallel to the ground. Hold the position for 2 seconds, then lower your arms back to the starting position. Repeat the exercise 10 to 12 times.
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Dumbbell shoulder press

This exercise helps to stretch and strengthen the muscles around the shoulder. To do this exercise:

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
2. Raise your arms to shoulder level, and then press the dumbbells overhead.
3. Lower your arms back to shoulder level and repeat the exercise 10 to 12 times.

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Pilates swan dive

This exercise helps to stretch and strengthen the muscles around the shoulder. Start in a push-up position with your hands on a stability ball to do this exercise. Keeping your back straight, roll the ball toward your feet, and then extend your arms overhead. Return to the starting position and repeat the exercise 10 to 12 times.

Shoulder Towel Stretches

This stretch is good for the rotator cuff and shoulder blade muscles. To do this stretch, you will need a towel. Hold one end of the towel in your affected hand and the other end in your other hand. Pull the towel until you feel a stretch in your shoulders. Do this exercise for 30 seconds to 1 minute. Repeat the exercise with your other arm.
 
These are some simple exercises that can help to stretch and strengthen the muscles around the shoulder. Doing these exercises regularly can help improve your active range of motion and reduce your risk of a shoulder injury.

Conclusion

These are some simple stretches and exercises that can help to relieve shoulder pain. If you have any concerns about your condition, please consult with a health care provider or physical therapist.