This 3d video demonstrates what is Frozen Shoulder or Periarthritis and 11 most effective exercises to cope with it.
Frozen shoulder or periarthritis is one of the common causes of shoulder joint pain. Periarthritis is caused by inflammation of soft tissue surrounding shoulder joint. Physical therapy exercises helps to reduce pain and improves range of motion of shoulder joint. There are eleven most effective exercises, which can be performed without any close supervision. Outcome is favorable if these exercises are performed 3 to 4 times a week. Repeat each exercise 5 to 15 times depending on pain tolerance and intensity of pain.
Frozen Shoulder Exercise 1:
Abduction exercise- bend arm 90 degrees at elbow while upper arm tucked against side of your body. Lift arm at shoulder joint (abduction) to optimum level and maintain position for 5 to 10 seconds.
Frozen Shoulder Exercise 2:
Hand walks exercise- Stand in front of a wall at arm length distance. Extend frozen shoulder arm so fingers can touch the wall. Slowly walk toward ceiling using fingers. Try to reach the optimum level and maintain level for 5 to 10 seconds.
Frozen Shoulder Exercise 3:
Pendulum exercise- Stand next to bed or writing table with normal arm resting on table or bed forsupport. Bend forward with painful arm freely swinging on side. Swing the arm forward and backward like pendulum as well as in circular motion. Repeat exercise few times. Repetitions and range are increased as pain tolerance is increased and pain intensity is decreased.
Frozen Shoulder Exercise 4:
Wand exercise- Hold broomstick or any wooden rod with both the hand. Carefully and slowly lift the rod to shoulder level and swing the rod to right and left side. Maintain position to optimum level at right or left side for 5 to 10 seconds.
Frozen Shoulder Exercise 5:
Stretching shoulder joint- Stretching is accomplished by passive movements of shoulder joint toward and away from body. Arm is maintained at shoulder or below shoulder level as shown in slide show. Elbow joint of disease arm gripped by a normal hand is pulled toward chest wall using normal hand and pushed away from chest wall. Exercise is repeated 5 to 10 time depending on pain tolerance. Exercise helps to loosen tighter capsule and ligaments supporting shoulder joint.
Frozen Shoulder Exercise 6:
Armpit stretch- Stand in front of a shaft, bar or rod placed at chest level. Shaft or bar is anchored to wall or door. Hold the shaft or rod with hand and kneel dawn so arm stretched. Exercise helps like previous exercise to loosen tighter capsule and ligaments supporting shoulder joint.
Frozen Shoulder Exercise 7:
Towel Stretch exercise may be difficult to perform during initial phase but possible later once previous 6 exercises are practiced for few days. Disease arm holds the towel, which spread over back with arm flex at elbow and shoulder joint as shown in slide show. Lower end of towel is gripped by normal hand. Towel is pulled dawn by good arm and force is released after 5 to 10 seconds. Disease arm is pulled dawn with each stroke helping to stretch muscles and tendon.
Frozen Shoulder Exercise 8(replace 9):
Abduction against resistance- Disease arm is moved away from body in standing position while normal arm is preventing the movement. Resistance is increased as the abduction movements improve. Repeat exercise 10 to 15 times.
Frozen Shoulder Exercise 9:
Isometric abduction- Disease arm is moved away from body without any resistance. Optimum abduction is maintained for 5 to 10 seconds. Repeat exercise 5 to 10 times.
Frozen Shoulder Exercise 10:
Isometric external rotation- Exercise is performed in standing or sitting position. While disease arm is flex at elbow at 90 degree, the forearm is internally and externally rotated. Forearm at optimum internal and external rotation maintain at stationary position for 5 to 10 seconds depending on pain. Repeat exercise 10 to 15 times.
Frozen Shoulder Exercise 11:
Isometric antero-posterior rotation- Disease and normal arms are rested over the wall at any corner of the house. Disease arm is moved forward and backward while hand is firmly holding the wall.Electrotherapy modalities- Transcutaneous Electrical Nerve Stimulations, ultrasound and laser therapy are also very helpful to reduce pain and inflammations.