Hello my friends welcome back to Health Sastra, today’s topic is some effective exercise for capsulitis. Frozen shoulder also known as a capsulitis, is a condition of shoulder pain and stiffness. This condition is very painful for patients and long term disability has been reported at ten to twenty percent patients. It is mostly affects people age over 40 and women are affected more than men. Read this blog post till the end to know about some effective exercise for capsulitis ( frozen shoulder).

Understanding Adhesive Capsulitis

Capsulitis has three stages the first stage is freezing stage, this is the stage when the pain is slowly slowly increase and the movement are becomes limited. Second stage is frozen stage, during this stage pain may decrease but the stiffness remains. The third stage is thawing stage it is the final stage when range of motion begins to improve, stiffness and pain decrease.

Effective Exercise for Capsulitis

Exercise is a effective component in the treatment of capsulitis. Regular practice in gentle way help to increase blood flow and reduce the inflammation that are good for pain relief. You can also do this exercises when you are fit.

1. Pendulum Exercise

• Stand with your feet shoulder-width apart
• Lean forward slightly, allowing your affected arm to hang down.
• Swing your arm in a small imaginary circle.
• Perform 10 circle clockwise and anti-clockwise.
• If you feel pain then never force.

This exercise strength your shoulder muscle and making them free for painless movement.

2. Towel Stretch

• Hold a towel behind your back by both hands.
• Hold horizontal position.
• Use your top hand to gently pull the lower hand upwards.
• Stretch the shoulder of affected arm.
• Hold 15 seconds and change hand position.

This exercise is effective for improving range of motion and flexibility in the shoulder joint.

3. Cross Body Stretch

• Stand up, keep your spine straight.
• Use your unaffected to pull your affected arm across your body at shoulder height.
• Hold this pose for 20 to 30 minutes.
• Repeat 5 times, if feel pain or other problem don’t force.

This pose helps to relives shoulder joints and improve your muscle flexibility.

4. Finger Walks

• Stand facing wall at arm length.
• Use your affected hand finger to walk on wall, as high as you comfortable.
• Hold 10 seconds and slowly walk your finger back down.
• Repeat 10 times.

This exercise help to gently stretch shoulder joint.

5. Inward Rotation

• Stand close to a door with a rubber exercise band.
• Attach the rubber band to doorknob.
• Holding the rubber band with the elbow at 90 degree.
• Pull the band towards the body and hold five seconds.
• Repeat 10 times.

This exercise help your shoulder to move freely and build strength.

6. Outward Rotation

• Hold a rubber exercise band between your hand with elbow at 90 degree angle.
• Rotate the the lower part of affected arm outside around 2 to 4 inch.
• Hold 5 to 10 seconds.
• Repeat 10 time.

This exercise same beneficial as inward rotation exercise.

Important Tips

Always do warm up before doing this exercises, warm up help to preventing injury. You can do light exercises or yoga poses as a warm up. Be gentle always with your body don’t create heavy pressure or don’t try to do heavy workout during capsulitis. Remember regular exercise is the key of results, so don’t make tomorrow for exercise take a step and start today.

Conclusion

Capsulitis can be a challenging condition, but with the right exercises, you can significantly reduce pain and restore mobility. The key to success is patience and consistency. By incorporating these exercises into your daily routine, you can gradually regain movement and improve your quality of life. Remember to always consult with a healthcare professional before starting any new exercise regimen, especially if you have an underlying condition or severe symptoms.