Frozen shoulders are painful and debilitating. They make it impossible to do everyday activities such as lifting heavy objects, carrying groceries, or even walking down stairs.

There are many exercises that can help with frozen shoulders, but most require expensive equipment or professional instruction. In this post, I'm going to share 4 simple exercises that will get rid of your frozen shoulder fast without any fancy equipment or training.

If you suffer from frozen shoulders, then read this article and try the exercises yourself. It might just save you a trip to the doctor!

Stretching Exercises

If you're suffering from frozen shoulder, stretching exercises may be just what you need to loosen up those stiff muscles. Stretching helps improve flexibility, reduce pain, and prevent injury.

There are many different types of stretching exercises, including static stretches, dynamic stretches, and active range of motion (AROM) exercises. Static stretches involve holding a position for a period of time, whereas dynamic stretches involve moving through a series of positions in succession. AROM exercises include activities like yoga, tai chi, and Pilates.

Static stretching is usually done at home, although some people prefer to stretch in a gym setting. Dynamic stretching should be performed outdoors or in a gym environment.

Here are some examples of common static stretches:

• Standing forward bend - Stand straight with feet hip width apart. Bend over at waist level and place hands on floor behind you. Lean forward until shoulders touch the ground. Hold this position for 30 seconds. Repeat three times.
• Side bend - Lie down on side with knees bent 90 degrees and head resting on arm. Place hand behind back and pull elbow toward chest. Hold for 10 seconds. Repeat twice.
• Seated hamstring stretch - Sit upright with legs extended out in front of you. Cross arms across chest and hold them there. Lift left foot off floor and cross right knee over left ankle. Keep left leg straight and lean forward until upper body touches the floor. Hold for 20 seconds. Repeat once.

Dynamic stretching involves moving through a series of postures. Examples of these exercises include lunges, squats, pushups, and jumping jacks. These exercises help strengthen muscles and improve balance.

When performing any type of stretching exercise, remember to warm up beforehand. This means warming up your muscles by walking or running slowly for 5 minutes. Then perform the stretching routine.

Remember to stop when you feel tightness or discomfort. Don't force yourself past that point. Stretch only enough to reach the desired result.

If you suffer from frozen shoulder, try incorporating stretching exercises into your daily routine. They may help ease stiffness and relieve pain.

Massaging Exercises

While there isn't any cure for frozen shoulder, massage therapy can help ease the symptoms. Massage therapists use gentle pressure to loosen tight muscles and improve circulation. They may also apply heat to reduce inflammation and relieve soreness.

Here are some simple massages that can help treat frozen shoulder:

• Hand Massage: Start by gently rubbing the back of your hand across the affected area. This helps loosen tight muscles and reduces tension.
• Foot Massage: Rubbing your feet against a wall or chair can help ease muscle spasms and improve circulation.
• Neck/Shoulder Massage: Use your fingers to rub along the neck and shoulders. This relieves stress and improves blood flow.

Conclusion

In conclusion, if you have frozen shoulder (or any type of arthritis), you should definitely consider doing some form of physical therapy. This will help improve range of motion and strengthen muscles around the joint. But before you begin, you might want to check out these stretching and massaging exercises that can also help ease pain and stiffness.