5 exercises to relieve pain from periarthritis of the shoulder

Frozen shoulder goes through three stages: the shoulder pain stage, the freezing stage, and finally the thawing (recovery) stage.

Dr. Sunil Rajpal, Deputy Head of the Department of Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Research Centre and Hospital, Mumbai, India, said that rest may be necessary during periods of periarticular shoulder pain as the patient experiences increasing pain, pain even at rest, and pain that worsens at night. However, it is crucial to begin exercise as soon as possible, after the pain and inflammation subside, to prevent the shoulder joint from becoming stiff and more painful.

Some exercises that can be done include:

1. Rotate your shoulder joint with a towel to relieve pain and stiffness caused by periarthritis of the shoulder.

Shoulder rotation is a stretching exercise to increase the range of motion of the shoulder. It is a safe and effective technique to help regain the natural range of motion of the shoulder, joint, and biceps tendon.

How to do it:

Use a rope or towel. With your non-painful hand, grasp one end of the towel and drape it behind your back. With your injured hand, reach behind your waist and grasp the other end of the towel. Hold for 5 to 10 seconds, then repeat twice, each time for one minute.

Rotating the shoulder joint with a towel can help reduce stiffness and pain caused by shoulder arthritis.

2. Shoulder joint stretching

This exercise helps improve the range of motion of the shoulder joint.

How to do it:

Extend the injured arm to the opposite side, straightening it. Use the uninjured arm to support the outside and pull it taut. Repeat this several times.

Shoulder stretching exercise.

3. Stretching the armpit area

This movement is similar to trying to smell your own armpit, but it's very helpful for people with stiff shoulders.

How to do it:

Sit upright in a chair. Using your non-injured arm, lift the injured arm and place it on the opposite side of your head. Gently raise your elbow while opening your armpit. Bend your head deeply towards your armpit, then gently stretch your armpit and straighten your elbow. With each downward bend, try to stretch your arm a little as much as you can. Perform this exercise 10 to 20 times a day.

Armpit stretching exercise.

4. Rotating the arm outward reduces stiffness caused by inflammation around the shoulder joint.

How to do it:

Sit on a chair with your elbows at your sides, forming a 90-degree angle. Hold a resistance band in each hand. Rotate the lower part of the affected arm outwards by a maximum of 10cm and hold the position for five seconds. Perform this exercise once a day, repeating 10 to 15 times.

The movement involves rotating the outer arm.

5. Turn your arm inward.

This exercise helps to improve the stability and range of motion of the shoulder joint.

How to do it:

Stand next to a locked door, with your injured side parallel to the door. Tie one end of a resistance band to the doorknob, holding the other end with your injured hand. Bend your elbow at a 90-degree angle and pull the band closer to your body as much as you can. Then hold this position for five seconds. Perform this exercise once a day for 10 to 15 repetitions.

Inward turning posture.