Frozen Shoulder? Here’s How a New Fitness Routine Could Help You Fix It!
A frozen shoulder or adhesive capitalistic in the clinical terms is a condition where your shoulder’s mobility is restricted. It makes it difficult to move your shoulder like you normally would, making it hard to carry out everyday life functions. Mostly stemming from an accident or injury, it causes the muscle to get thicker and tighter. The scar tissue grows over a period and leaves less room for your shoulder joint to rotate properly.
While treating the injury completely is not possible, you can significantly reduce the damage by embracing a new fitness routine. While experts believe that frozen shoulder heals on its own, it has a strong impact on a person’s life during its course. And this impact is life-altering. If you’ve been battling it too, here’s how a few small changes to your fitness routine could melt that frozen shoulder!
The Finger Walk
This classic exercise is probably something you are already familiar with from your endless sessions with the physiotherapist. However, if you are not, here’s what you could do. Stand against a wall, stretch your hand out, and rest the first two fingers on the wall. Without inching forward, raise your hand up and down like walking your finger upwards.
Do this a couple of times to reach the maximum height your hand would go to and go down. The finger walk exercise is something you could do anywhere, and that makes it the easiest one. While it is easy to perform, it is also very effective, making it important in your frozen shoulder fighting routine. You could do this a couple of times during the day, every day. And you would soon see yourself finding relief from that stubborn frozen shoulder.
Cross Body Stretches
This exercise is self-explanatory. All you have to do is stand straight and hold out your hurting hand. Now slowly stretch it across the other side of your body and hold it for a few seconds. For instance, if it is your right shoulder, stretch it towards your body’s left side against your chest and hold it that way for a few seconds.
You will feel the strain building against your back. Do this a few times daily, and within a short time, you would find relief from that hurting frozen shoulder.
Focus on Strengthening
Once you are into the routine of relieving the stiffness in your muscles, you need to focus on strengthening it. Frozen shoulder leaves you in pain, and your body subconsciously changes the way it operates. This means you are subconsciously avoiding the use of muscles that hurt, and this, in turn, makes them weak.
While you try to get the muscles back to functioning normally, it is important to make them strong. So, include a few strengthening exercises in your routine. You could do simple warm-up exercises and minor weight lifting. These could go a long way. But make sure you take the help of a professional before you start lifting weights, as that might cause more severe injury if you are not cautious.
Performing this exercise will need something as simple as a stretch band. You could use it to perform both inward and outward rotation exercises, which will ease the muscle movement and reduce the stiffness. Here’s what you need to do.
For outward rotation, stretch and hold the band firmly while lowering the arm of the hurting shoulder. Now stretch and rotate the hurting arm in the outward direction. Do this a few times and then rest.
You could then switch to the inward rotation exercise, before resuming the outward stretch routine. For this, you should firmly place the band on a closed door’s knob and hold the other end in your hurting hand. Now gently pull the band closer to your body and letting it go. Do this a few times every day.
Besides following these fitness tips and healing routines, it is also important to have a healthy lifestyle. Make sure to eat healthy food and get ample sleep. Remember that your tiredness and stress will only aggravate the pain and make the condition worse. If pain persists, visit a professional, and seek help to overcome the frozen shoulder.
More in Fitness
The 1-Minute Workout
In today’s fast-paced world, squeezing in a full workout session daily can be challenging. But what if we told you you...July 26, 2023
What Are Wellness Scams and How You Can Avoid Them
The wellness industry has seen remarkable growth in an era where health and well-being have gained significant importance. With the increasing...July 18, 2023
How Significant Is Blockchain for the Healthcare Supply Chain Industry?
With the increasing demand for transparency and better supply chain management in healthcare, blockchain has emerged as a potential game-changer. Blockchain...July 16, 2023
The Importance of Wellness
In today’s fast-paced and demanding world, neglecting our well-being in pursuing success and productivity is easy. However, prioritizing wellness is essential...July 5, 2023
Benefits of Fitness and Wellbeing
Staying fit is an essential aspect of living a healthy lifestyle, and it can bring a plethora of benefits to individuals...June 20, 2023
Why Wellness Gifts Are a Must-Have in Your Life
Wellness gifts have become increasingly popular as people become more aware of the importance of self-care and maintaining a healthy lifestyle....June 14, 2023
Primary, Secondary, Tertiary & Quaternary Care: Choosing the Right One
Healthcare is an incredibly important topic, and understanding the different types of care can be a great help in making informed...June 6, 2023
Stretching: Health Benefits, and Getting Started
Stretching is essential to any exercise routine and can be done as a standalone activity. It involves moving your muscles and...May 30, 2023
Celebrity-Inspired Fitness Tips to Get a Hollywood Body
Everyone dreams of having that iconic Hollywood physique, but it can be tough to attain without the help of a personal...May 27, 2023