Discover essential exercises that Melbournians can perform to alleviate the symptoms of frozen shoulder, a prevalent condition in the city. This guide provides insights into the stages of the condition and offers practical exercises to help reduce discomfort and improve mobility.
Frozen shoulder, or adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. It typically develops in three stages:
The prevalence of frozen shoulder in Melbourne is significant, with many individuals experiencing this debilitating condition due to their active lifestyles and, occasionally, lack of timely medical intervention. According to a study published in the Journal of Shoulder and Elbow Surgery, the incidence of frozen shoulder is estimated at about 3-5% in the general population, with higher rates observed in people with diabetes and those over the age of 40 (source).
Before starting any exercise regimen, it's crucial for individuals to consult with a healthcare professional to ensure the exercises are suitable for their specific condition. Here are some exercises commonly recommended for those in the early stages of frozen shoulder:
These exercises help maintain as much range of motion as possible without causing excessive pain:
Pendulum Stretch: Lean over slightly and allow the affected arm to hang down. Swing the arm gently in small circles, about one foot in diameter. Perform 10 revolutions in each direction, once a day.
Towel Stretch: Hold a three-foot-long towel behind your back with both hands. Use the good arm to pull the affected arm upward to stretch it. You can also perform this in a horizontal motion to stretch the arm out to the side.
As mobility improves, gentle strengthening exercises can be introduced:
Isometric Shoulder Exercises: Press the palm of the hand on the affected side against a wall at waist level and hold for 5 seconds. Do not move the arm. Repeat 10 times.
Chair Stretch: Sit in a chair with your back straight. Clasp your hands together and lift your arms above your head as far as possible without causing pain. Hold for 10 seconds and slowly lower them. Repeat 5 times.
Improper posture can exacerbate shoulder pain. Practicing good posture helps alleviate unnecessary stress on the shoulder joint:
Frozen shoulder can significantly impact daily activities and quality of life. However, with the right exercises and care strategies, individuals can manage their symptoms and improve their shoulder function. It's important for residents of Melbourne and beyond to recognize the symptoms early and seek appropriate guidance to prevent the progression of the disease.
For more detailed guidance on managing shoulder pain and other related conditions, visiting reputable health websites such as Mayo Clinic or Healthline can provide additional resources and support.
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