Stretches to Help Frozen Shoulder: My Journey

Hey there, reader! Klara here! If you've stumbled accross this blog post, you might be dealing with something I’ve become all too familiar with—frozen shoulder. At 45, I never thought I’d be facing this frustrating condition, but I’ve learned a lot in my recovery journey that I'd like to share with you. Hopefully, these tips are things you can try at home whether you're just starting to feel those first symptoms or already have your doctor's diagnosis. 

 

Disclaimer: This information is for educational purposes only and is not a substitute for professional medical advice. Always consult a doctor or healthcare provider for diagnosis and treatment options regarding your health.

 

First: What is a Frozen Shoulder?

If you're unsure of what frozen shoulder is or if those aches and pains you've been feeling are this condition or just aging, you might want to check out this post first.  Whether you have Frozen Shoulder (also known as adhesive capsulitis) or your shoulders just need a little R&R, this post could help! 

 

Why Stretching Matters

I discovered that stretches are a crucial part of the recovery process. They can help improve mobility and reduce pain. With my physical therapist's guidance, I started incorporating some gentle stretches into my routine. Trust me, it can make a world of difference!

 

My Go-To Stretches

Here are a few stretches that have really helped me. Stretch to the point of tension but not pain.

Pendulum Stretch
- Stand and let your affected arm hang down.
- Gently swing your arm in small circles or back and forth.
Klara's Note: I love doing this one in the morning to ease into the day.

Cross-Body Arm Stretch
- Bring your affected arm across your body at shoulder height.
- Use your other arm to gently pull it closer to your chest.
Klara's Note: Hold for about 15-30 seconds to really target your shoulder!

Towel Stretch
- Grab a towel and hold one end in each hand.
- Raise the towel above your head and let it gently stretch your shoulders.

Klara's Note: This also works with a light resistance band!

Wall Climb
- Stand facing a wall and place your fingers on it.
- Slowly "climb" up the wall with your fingers as far as you can go.
Klara's Note: Do this gradually to increase your range of motion.

Armpit Stretch

Ready for a challenge?
-Let your good arm help lift the frozen side arm onto a shelf at breast height

-Then, gently bend your knees to stretch the armpit.

Klara's Note: you can deepen the bend each repetition, just don't force it

 

 

Patience is Key

I won't lie; recovery takes time, and there were days when I felt frustrated by small setbacks like not being able to buckle my seatbelt or get a bra on.

It’s essential to listen to your body and just take it one stretch at a time. Don’t hesitate to reach out to a professional for guidance.Here’s to smoother, pain-free shoulder movements ahead!