Why Does Shoulder Mobility Decrease?
Frozen Shoulder (Adhesive Capsulitis)
The shoulder capsule becomes inflamed and tight, causing progressive stiffness and pain. It typically occurs in three phases — painful (6-9 months), frozen (4-6 months), and thawing (6-24 months). Diabetic patients are particularly susceptible.
Rotator Cuff Problems
Tears or tendinitis of the rotator cuff muscles cause pain that limits movement. Patients unconsciously restrict shoulder use, leading to progressive stiffness.
Post-Surgical Stiffness
After any shoulder surgery or prolonged immobilisation, scar tissue can form inside the joint, restricting movement.
Exercises to Restore Shoulder Mobility
Important Note
Always consult your doctor before starting exercises for shoulder pain. The wrong exercises for the wrong diagnosis can make things significantly worse.
Pendulum Exercise
Lean forward with your good arm supported on a table. Let the affected arm hang freely. Gently swing it in small circles — clockwise and anticlockwise — 10 times each direction, twice daily.
Towel Stretch
Hold a towel behind your back with both hands. Use the good arm to gently pull the affected arm upward. Hold 15-30 seconds. Repeat 3 times.
Cross-Body Stretch
Bring the affected arm across your chest. Use the other hand to gently pull it closer. Hold 15-30 seconds. This targets the posterior capsule.
When to See a Doctor
- Shoulder stiffness that is worsening despite exercises
- Pain that disturbs sleep consistently
- Sudden loss of shoulder strength
- Shoulder that pops out or feels unstable
🎬 Shoulder Mobility — Dr. Sumit Dubewar
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