There is no best way to exercise for frozen shoulder due to individual differences. Generally, stretching the muscles, ligaments and joint capsule around the shoulder joint to increase the mobility of the shoulder joint and prevent adhesion is the main focus. Specific exercises include shoulder shrugging, upper limb rotation and wall climbing.
1. Shoulder shrugging exercise: shrugging the shoulders at a moderate speed and with a little force, alternating between left and right, can help to relieve the pain caused by frozen shoulder.
2. Upper limb rotation method: feet apart, stand and shoulder width, two arms naturally down, shoulder joint as the center of the upper limb clockwise or counterclockwise alternating circle action, the action amplitude to my ability to withstand the main.
3. Climbing wall exercise: stand with your feet and shoulders at the same width, face the wall or stand towards the wall, slowly climb up the wall with your fingers on the shoulder side of the problem, then lift your upper limbs to the maximum height, and then slowly withdraw back along the wall, and do it repeatedly.
Rehabilitation exercises for frozen shoulder are important to help stretch the surrounding tissues, prevent adhesions, increase joint mobility, and reduce pain until normal activities are possible. Patients are advised to exercise under the guidance of their doctor.