Exercise for Shoulder Flexibility
Flexion: In this, you need to hold a wand with both of your hands and raise them (towards the ceiling). It can also be done by holding a stick.
Abduction/ adduction: To do this, your shoulder has to be in flexion. Now, move towards your sides (right and left). You need to do this at least five times every day for results.
Finger ladder exercises: You need to stand in front of a wall at arms length distance. Now, crawl the fingers up on the wall as much possible. This will improve the mobility of your shoulder and even fingers, thereby aiding in quick recovery from frozen shoulder.
Pendular exercises: Stand in a slight forward bend position. Swing your shoulder in forward and backward position, right and left and clockwise and anticlockwise circles. It is the best way to alleviate pain and improve mobility of shoulder joints.
Towel stretches: For this you need a three-foot long towel. Hold it behind your back with both hands in a horizontal position. Now, pull your injured arm upward with the help of your other arm. The other posture requires you to drape the towel over your good shoulder. Move the other arm behind your back and hold the other end of the towel, trying to pull it towards your lower back. Do this at least 10 – 20 times a day for effective results. more
Abduction/ adduction: To do this, your shoulder has to be in flexion. Now, move towards your sides (right and left). You need to do this at least five times every day for results.
Finger ladder exercises: You need to stand in front of a wall at arms length distance. Now, crawl the fingers up on the wall as much possible. This will improve the mobility of your shoulder and even fingers, thereby aiding in quick recovery from frozen shoulder.
Pendular exercises: Stand in a slight forward bend position. Swing your shoulder in forward and backward position, right and left and clockwise and anticlockwise circles. It is the best way to alleviate pain and improve mobility of shoulder joints.
Towel stretches: For this you need a three-foot long towel. Hold it behind your back with both hands in a horizontal position. Now, pull your injured arm upward with the help of your other arm. The other posture requires you to drape the towel over your good shoulder. Move the other arm behind your back and hold the other end of the towel, trying to pull it towards your lower back. Do this at least 10 – 20 times a day for effective results. more
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1. Raise your both hands from thigh to high up to forward movement and back. 2. Do the above exercise with both palms touching each other. 3. Raise your both hands from thigh to make straight line with shoulders and again align with body height and back. more
Nov 07
Thanks Shivani Batra ji.I am 65+ and have to do lot of work on laptop.Can it help in spondalytis ? If possible will you suggest any good excercise ? more
Nov 07
Very useful suggestions Shivani ji. Even those without shoulder pain should regularly do these exercises to keep the joints in form. Can you kindly suggest such simple and workable exercises for the lower limbs and back too ? I do the exercise of clinching my fist with the thumb inside the fist and rotate them in clock and anti clock motion with hands raised in the front upto shoulder level. This gives me not only a good wrist movement but exercises all the muscles of hands. more
Nov 06
