5 exercises to relieve pain caused by periarthritis of the shoulder

Frozen shoulder goes through 3 stages: shoulder pain stage, stiffening stage and finally thawing (recovery) stage.

Rest may be necessary during the periarthritis phase as the pain worsens, even at rest, and worsens at night, says Dr. Sunil Rajpal, Associate Head, Department of Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital and Research Centre, Mumbai, India. But it is important to start exercising as soon as possible, as soon as the pain and inflammation subside, to prevent the shoulder from becoming stiff and 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 joint.

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

How to do:

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

Shoulder rotation with a towel helps reduce stiffness and pain caused by shoulder arthritis.

2. Shoulder stretch

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

How to do:

Take the affected arm to the opposite side, straight. Support the outside with the unaffected arm and stretch. Repeat several times.

Shoulder stretch.

3. Armpit stretch

This move feels like you're trying to smell your own armpit, but it's great for people with stiff shoulders.

How to do:

Sit up straight in a chair. Use your unaffected arm to lift the affected arm above your head on the opposite side. Gently lift your elbow while opening your armpit. Bend your head deeply toward your armpit, then gently stretch your armpit and straighten your elbow. With each bend, stretch your arm as much as you can. Do this 10 to 20 times a day.

Armpit stretch.

4. Rotate the arm outward to reduce stiffness caused by periarthritis of the shoulder joint

How to do:

Sit in a chair with your elbows at your sides at a 90-degree angle. Hold an exercise band in your hands. Rotate the lower part of the affected arm outwards by a maximum of about 10cm and hold for five seconds. Do this exercise once a day for 10 to 15 repetitions.

External arm rotation movement.

5. Rotate your arms inward

This move works to increase stability and range of motion of the shoulder joint.

How to do:

Stand next to a locked door with your body parallel to the door. Tie one end of an exercise band to the doorknob, holding the other end with your injured hand. Bend your elbow to a 90-degree angle and pull the band as close to your body as you can. Hold the position for five seconds. Do this exercise once a day for 10 to 15 repetitions.

Inward rotation position.