Frozen shoulders? Bhagyashree shares effective exercises that are sure to help!

Have you ever faced the issue of a frozen shoulder? Frozen shoulder is a condition characterised by stiffness, pain, and limited range of motion in the shoulder joint. The condition can last months to years and is often treated with physical therapy, medications, or in some cases, surgery.

Bollywood actor Bhagyashree, who often shares fitness tips with her fans, took to YouTube and showed some simple exercises one can do to get rid of frozen shoulders.

Bhagyashree shares tips to get rid of frozen shoulder

Band pull apart

One of the best exercises to reduce frozen shoulder symptoms is doing a band pull-apart. To perform the band pull-apart exercise, start by holding a flexible band with both hands clasped together. Extend your arms straight out in front of you, pulling the band apart.

Hold this position briefly before returning to the starting point. Throughout the exercise, ensure your elbows remain close to your hips to maintain proper form. This helps target your upper back and shoulders effectively.

French press

For the French Press exercise, start by moving your arms backward, then out to the sides, and finally bring them to the front. Return to the starting position and repeat the motion 10-15 times for 3 sets. This exercise helps target the upper arms and shoulders.

Overhead pulls

For Overhead Pulls, stand upright and position your arms at a 90-degree angle to your hips. Raise your hands as high as you comfortably can without allowing your spine to arch. Repeat the movement 10-12 times for 3 sets. This exercise engages your shoulders and upper back.

Pendulum stretch

For the pendulum stretch, lean forward slightly, allowing the affected arm to hang freely. Gently swing the arm in small circles, about a foot in diameter. Complete 10 rotations in each direction, once a day. This stretch helps improve shoulder mobility and relieve stiffness.

Towel stretch

For the towel stretch, hold a towel horizontally behind your back with both hands. Use your good arm to gently pull the affected arm upward toward your shoulder. Next, stand near a closed door and attach one end of a rubber exercise band to the doorknob. With the affected arm, hold the other end of the band, keeping your elbow bent at a 90-degree angle. Pull the band toward your body a few inches, hold briefly, and release. Repeat this exercise 10-15 times.

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