To improve external rotation in a frozen shoulder, a consistent stretching program is key. One effective exercise, as suggested, involves using a doorway for support and leverage.
Doorway Stretch for External Rotation
This exercise utilizes a doorway to facilitate a gentle yet effective stretch, targeting the muscles that contribute to external shoulder rotation.
- Preparation: Stand in a doorway with the affected arm's elbow bent at a 90-degree angle.
- Positioning: Rest your palm and wrist against the doorframe. Ensure your forearm is making solid contact.
- The Stretch: Slowly turn your body away from the doorframe. The goal is to feel a stretch in the front of your shoulder.
- Pain Management: Stop the stretch immediately if you experience sharp pain. Mild discomfort is expected, but avoid pushing beyond your pain threshold.
- Frequency: Repeat this stretch two to three times daily. Hold each stretch for 20-30 seconds.
Additional Tips for Improving External Rotation
- Warm-up: Before stretching, gently warm up the shoulder muscles with light arm circles or pendulum exercises.
- Consistency is Crucial: Regular, consistent stretching is essential for regaining range of motion.
- Consult a Professional: Consult with a physical therapist or doctor for personalized exercises and guidance. They can assess your condition and tailor a treatment plan to your specific needs. They may also recommend other exercises, such as towel stretches or using a cane for assistance.
- Pain Management: Over-the-counter pain relievers or anti-inflammatory medications can help manage pain and inflammation. However, consult with your doctor before taking any medication.
- Patience: Frozen shoulder can take time to resolve, so be patient and persistent with your exercises.
Other Exercises
While the doorway stretch is effective, your physical therapist might suggest additional exercises, including:
- Towel Stretch: Hold a towel behind your back with one hand reaching over your shoulder and the other reaching up from below. Gently pull the towel to stretch the shoulder.
- Cross-Body Reach: Gently pull your affected arm across your body towards your opposite shoulder.
- Pendulum Exercises: Lean forward and let your affected arm hang down. Gently swing your arm in small circles.
Remember to consult with a healthcare professional for a proper diagnosis and personalized treatment plan.
