Has a shoulder brace in Brampton temporarily taken you out of commission? Are you anxious to get back to normal day-to-day activities? To improve your recovery and get back the use of your arm, try these in-home shoulder exercises.
These will help increase flexibility and build muscles to restore your shoulder and arm movement. For additional assistance, consult with your local physical rehabilitation facility.
Stretches
Stretches are essential to treating a frozen shoulder. These will help improve mobility and reduce pain. As you stretch, remember to push to the point where you feel tension but no pain:
- Pendulum: Stand up with shoulders relaxed. Lean over slightly, allowing your arm to hang. Swing the arm in a one-foot diameter circle. Repeat for 10 revolutions clockwise and 10 more counterclockwise. You can rest the other arm on a table for balance and support if needed.
- Towel: Grab a three-foot towel to use for this exercise. Hold one end of the towel behind your back and reach back to grab the other end with the opposite hand. Start with the towel in a horizontal position. Then, use your healthy arm to pull the other arm upward, stretching the injured shoulder. Repeat this exercise 15 times a day.
- Fingers: Stand facing a wall. Position yourself about three-quarters of your arm’s length from the wall. Bending the elbow, bring your injured arm up to touch the wall at waist level with your fingertips only. Walk your fingers up the wall like a spider, using your fingers, not your shoulder muscles. Keep “walking” as far as you can without pain. Repeat 15 times a day.
- Armpit: Choose a chest-high shelf. Stand in front of it and lift your bad arm onto the shelf. Bend your knees to stretch your armpit. Deepen the bend to deepen the stretch, then straighten. Repeat 10 times, deepening the stretch each time. Do this exercise 10 times a day.
Exercises
In addition to completing regular stretching to enhance flexibility, you must also perform exercises to increase your shoulder’s strength. Use the following in-home exercises to restore your shoulder to proper functioning and be rid of that shoulder brace in Brampton:
- Outward rotation: For this exercise, you’ll need an exercise band. Bend your elbows at a 90-degree angle, keeping your arms close to your sides. Hold the band between your hands. Push the lower half of your affected arm outward. Stretch the band out about three inches and hold this position for five seconds. Repeat this action 15 times. Do this routine once each day.
- Inward rotation: For this exercise, you’ll need a door and a rubber exercise band. Hook the end of the band on the doorknob of a securely closed door. Holding the other end of the band with your injured arm, bend your elbow into a 90-degree angle, then pull it toward your body. Stretch it three inches and hold this position for five seconds. Do a set of 15 reps. Complete this set once each day.
Get Moving
Are you ready to get out of that shoulder brace in Brampton? For more exercise and stretching tips, contact the physical therapy experts at Paramount Physiotherapy & Sports Injuries Clinic. Our treatment approach incorporates education, exercise, manual therapy, modalities and acupuncture, in order to effectively reintegrate individuals into sports and regular activities of daily life.