Frozen shoulder is a common problem faced by athletes as well as fitness enthusiasts nowadays. Frozen shoulder is characterized by problems such as stiffness, loss of mobility and difficulty in movement. There are several exercises which can cure a frozen shoulder. These exercises help in easing pain and helping a person regain his or her flexibility and ease of movement. Exercises to relieve a frozen shoulder are back clasp, arm circles, wall climbing among others.
These exercises relieve the tension in the shoulder. They help a person to be able to become more flexible and are good exercises for stretching the shoulder muscles. In this article, we will discuss the best frozen shoulder exercises which will help you to be able to increase ease of movement.
5 Top Frozen Shoulder Exercises
1. Shoulder Shrugs
In order to do shoulder shrugs, you need to stand straight with your upper body in a linear position. Your arms should be hanging loosely at the sides and your posture must be erect.
Now raise the shoulders as if you were shrugging and maintain this position for a second. The shoulders should reach the level of the ear. Now lower the shoulders. You can do 6 to 8 repetitions of this exercise in 2 sets.
2. Arm Circles
To do this exercise, you must stand straight with your arms extended sideways. Keep your upper body straight and then move your arms clockwise and counter clockwise in 12 to 15 repetitions in 2 sets. This exercise improves the circulation and helps a person suffering from frozen shoulder to experience a relief from pain.
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3. Wall Climbing
Wall climbing is good for easing the pain and stiffness in the shoulders and also improving the mobility of the joints. To do this exercise, you need to stand with your feet shoulder width apart and your arms gripping the climbing wall.
As you climb the wall, navigate your way through the wall by holding onto crevices with the tips of your fingers in a solid grasp. This ensures that you are able to climb the wall till you feel a pull in your shoulders. This exercise improves the flexibility of the shoulder.
4. Back Clasp
To do the back clasp, you need to clasp your hands at the back of your body while you stand with your feet shoulder width apart. Now extend your arms straight backwards as you feel the movement of the shoulder muscles.Return to the original starting position after maintaining this position for about 3 seconds. This exercise can be done for 6 to 8 repetitions in order to relieve the pain in the shoulders and ease the stiffness in the shoulders.
5. Neck Stretch
In order to relieve the pain and stiffness in the shoulder, you need to tip your right ear towards your right shoulder. Hold this position for 1 second and then return to the original starting position.Then tip your left ear to your left shoulder. Hold this pose for 1 second and then return to the upright position. You can do 6 to 8 repetitions of this exercise in 2 sets for maximum benefits.