10 Recommended Stretches for Frozen Shoulder Massage

Adhesive capsulitis, or frozen shoulder, limits shoulder motion. Massage and stretching can relieve discomfort and improve flexibility. Ten recommended frozen shoulder massage stretches:

1. Cross-Body Stretch

With the other hand, slowly pull the hurt arm across your body until you feel a stretch in the shoulder.

2. Towel Stretch

Hold a towel behind your back with one hand and pull it up with the other. This will stretch your shoulder.

3. Armpit Stretch

With the arm that is hurt, reach behind your back and try to touch the armpit of the arm that is not hurt. Use the other hand to help you.

4. Wall Walk

As you stand with your back to a wall, reach your fingers up the wall as high as you can comfortably go. As you do this, stretch your shoulder.

5. Overhead Stretch

To stretch the shoulder, reach your good arm up above your head and carefully press down on the elbow of your bad arm.

6. Pendulum Stretch

Lean forward and rest one hand on a table or chair. Let the arm that hurts hang down. Move the arm slowly back and forth and in small circles.

7. Behind-the-Back Stretch

Put both hands behind your back and lock them together. Pull your arms up to stretch your shoulder.

8. Cross-Body Arm Swing

Slowly and carefully move the arm that hurts across your body, letting the shoulder move through its range of motion.

9. Shoulder Blade Squeeze

Straighten up when you sit or stand, and then squeeze your shoulder blades together. Hold for a few seconds, then let go.

10. Neck and Shoulder Massage

To relax the muscles in your neck, upper back, and shoulders, give them a gentle massage. This will increase blood flow and decrease stress.

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