Frozen shoulder known as adhesive capsulitis, is a condition characterised by stiffness, pain and limited range of motion in the shoulder joint. It develops when the connective tissue surrounding the shoulder joint, called the shoulder capsule, thickens and tightens, restricting movement. It is usually diagnosed through a physical examination and medical history review. A doctor may ask about symptoms, check the range of motion, and may order imaging tests like X-rays or MRI to rule out other conditions, such as a rotator cuff tear or arthritis.
Frozen shoulders are extremely common these days. According to The Economic Times, Dr Sushal Shanthakumar, consultant shoulder surgeon, department of orthopaedics, Manipal Hospitals in Bengaluru, said frozen shoulders may even seriously interfere with a person’s ability to do everyday tasks such as dressing and bathing.
Bollywood actor and nutritionist, Bhagyashree shared a YouTube video on her channel detailing ways to deal with frozen shoulders. She talks about what a frozen shoulderis and how it is common among women. In her clip, Bhagyashree shares a few exercises which can be performed even by elderly people to get relief from frozen shoulders.
Here’s What You Can Do For Frozen Shoulder:
Band Pull Apart
This exercise targets the shoulder and upper back muscles, aiming to improve mobility and strength in a gentle manner. To perform the exercise, slowly pull the band apart by moving your arms out to the sides. Ensure that your arms remain straight throughout the movement and concentrate on squeezing your shoulder blades together. This action engages the muscles in your upper back and shoulders, which can help to increase flexibility and reduce stiffness.
French Press
For French press, move your hands backwards and then to the sides and again back to the front. Repeat this process at least 10 to 15 times for 3 sets. This exercise helps target the upper arms and shoulders.
Overhead Pulls
This exercise aims at improving shoulder mobility and strength. You can use a band or dumbbells. Begin the exercise by slowly pulling the resistance band upwards and outwards, extending your arms overhead while keeping a slight bend in your elbows. Stand upright and position your arms at a 90-degree angle to your hips. Raise your hands as high as you can but don’t allow your spine to arch. Repeat the movement 10-12 times for 3 sets.
Pendulum Stretch
For the pendulum stretch exercise, lean over slightly, allowing the affected arm to hang down. Then swing your arm in circular motion. It is advised to perform 10 revolutions in each direction, once a day. This stretch helps improve shoulder mobility and relieve stiffness.
Towel Stretch
Begin by holding one end of the towel with your affected arm behind your back, and use your other arm to grasp the opposite end of the towel. To gently pull the affected arm, use your good hand and pull it upwards towards your shoulder. Now, stand near a closed door and attach one end of a rubber exercise band to the doorknob. With your affected arm, hold the other end of the band, keeping your elbow bent at a 90-degree angle. Pull the band toward your body a few inches, hold briefly and release. Repeat this exercise 10-15 times.
Bhagyashree started her Bollywood career along with Salman Khan in the hit movie Maine Pyar Kiya. Even after the massive success of the film, she eventually took a break from acting to focus on her family life. Apart from being an actress, she is known for her work in social causes and her advocacy for health and wellness.
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