Tips to Prevent Frozen Shoulder with 2 Simple Movements in 1 Minute
Have you ever found it difficult to lift your shoulder, felt your arm couldn't move as freely as usual, or experienced stiffness when trying to reach for something overhead?
Don't ignore it. These symptoms could indicate shoulder stiffness or "frozen shoulder."
According to Putra Adytio Giriyoga, S.Tr.Kes, a physiotherapist at Etnaprana Wellness Clinic, frozen shoulder is a condition characterized by restricted movement, preventing the shoulder from moving through its full range of motion.
What Causes Frozen Shoulder?
Shoulder stiffness can be influenced by several factors. One is an injury that hasn't been optimally treated; lingering limitations from an injury can further reduce shoulder mobility.
Additionally, age can affect joint flexibility and mobility, thereby increasing the risk of developing shoulder stiffness.
The good news is that keeping the shoulder active can help maintain its mobility. Putra shares two simple exercises you can do to help preserve shoulder movement.
1. Wall Climbing with Fingers
The first exercise is "wall climbing with fingers."
The method is quite simple:
1. Find a sturdy wall that is convenient to use.
2. Position your body close to the wall.
3. Place the hand of the stiff shoulder against the wall.
4. Slowly "walk" your fingers upward.
5. Raise your arm as far as feels comfortable without causing pain.
6. Once you reach your comfortable limit, slowly lower your hand back down.
7. Repeat 5–10 times.
This exercise helps gradually improve shoulder mobility, especially when your range of motion has become limited.
Important: Do not force the movement to the point of pain. The goal is not to reach the highest possible position quickly, but to improve shoulder movement in a slow, controlled manner.
2. Pendulum Exercise
To perform this exercise, you need a support such as a table, chair, or bed. Here’s how to do it:
1. Use your unaffected arm to lean on a support.
2. Lean your body slightly forward.
3. Let the arm on the side with the stiff shoulder hang down loosely.
4. Gently move your arm in a pendulum-like motion.
5. Perform small, controlled movements.
6. Repeat 5–10 times.
The pendulum movement helps keep the shoulder mobile without placing excessive strain on the joint. With regular practice, shoulder mobility can improve.
Don’t Wait Until Your Shoulder Is Completely “Locked”
Simple exercises can help maintain shoulder mobility. However, if your shoulder already feels stiff or painful, or if your range of motion is becoming increasingly limited, do not rely solely on self-guided exercises.
First, identify the underlying cause.
At Etnaprana Wellness Clinic, you can have your shoulder condition evaluated by a physiotherapist to assess movement limitations and determine a treatment approach tailored to your specific needs.
Don’t wait until simple activities—such as raising your arm, getting dressed, reaching for objects, or reaching behind your back—become increasingly difficult.
Have you tried these two movements? If your shoulder still feels stiff or your range of motion is limited, it is time to consult with an Etnaprana Wellness Clinic physiotherapist about your condition.