Bhagyashree shares simple exercises for frozen shoulder

Frozen shoulders have become extremely common these days, and the reasons can be many — from a sedentary lifestyle to ageing. Also known as adhesive capsulitis, the condition limits the movement of shoulders and can become chronic if not treated on time. Characterised by stiffness and pain in the shoulder joint, it typically develops gradually and in three stages, namely, the freezing stage, frozen stage, and thawing stage, said Dr Udit Kapoor, orthopedic consultant, Metro Hospital, Faridabad.

According to Dr Kapoor, pain occurs with movement and gradually worsens, limiting the shoulder’s range of motion. This stage can last from six weeks to nine months. Then the pain may begin to diminish, but the shoulder becomes stiffer. “The shoulder’s range of motion slowly improves over time. Complete recovery can take from six months to two years,” said Dr Kapoor.

While medical treatment is required, actor and nutritionist Bhagyashree recently shared a few exercises that can be done even by the elderly.

Band Pull Apart

*Hold a flexible band in clasped hands.
*Extend your arms forward to do the band pull-apart exercise.
*Hold the position before getting back to the starting position.
*Ensure the elbows are placed right beside your hips.

Repeat this exercise 8 times in sets of 3.

French Press

*Move arms backward
*Then the sides
*Then take the arm to the front
*Back to starting position. Do it 10-15 times in sets of 3.

Here’s what to keep in mind (Source: Freepik)

Take a break for a few minutes.

Overhead Pulls

*Stand upright. Keep your hands 90 degrees to your hips. Now, take your hands up however much you can.
*Don’t let your spine arch.
*Do this for 10-12 times in sets of three.

Are these good exercises for a frozen shoulder?

Dr Kapoor said exercises for frozen shoulders are designed to increase the range of motion and reduce stiffness. Dr Kapoor said that while the French Press and band pull apart are beneficial for a frozen shoulder, “overhead pulls are mostly for the triceps and not for the shoulder’s range of motion”.

He further shared a few more exercises that are beneficial for the shoulder.

Pendulum stretch

*Lean over slightly, allowing the affected arm to hang down.
*Swing the arm in small circles, about a foot in diameter. Perform 10 revolutions in each direction, once a day.

Towel stretch

*Hold a towel behind your back with both hands, holding it in a horizontal position.
*Use your good arm to pull the affected arm up toward your shoulder.

Inward rotation

*Stand next to a closed door, and hook one end of a rubber exercise band around the doorknob.
*Hold the other end with the hand of the affected arm, keeping your elbow at a 90-degree angle.
*Pull the band toward your body two or three inches and hold for a few seconds.
*Perform 10 to 15 repetitions.

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