Follow proper rehabilitation program for Frozen Shoulder

Before starting any rehabilitation program or exercises, it is important to consult with a healthcare provider or physical therapist. They can recommend specific movements that are safe and tailored to your condition. With that in mind, here are the main guidelines to follow:

- Gentle stretching to maintain flexibility: engage in gentle stretching exercises that help maintain or gradually improve the shoulder's range of motion. Stretches should be performed slowly and within a comfortable range to avoid increasing pain or stiffness.

- Range-of-motion exercises: incorporate range-of-motion exercises designed to improve shoulder mobility without straining the joint. These exercises often involve slow, controlled movements to help reduce stiffness and enhance flexibility.

- Balanced workouts for overall stability: engage in balanced workout routines that evenly target all major muscle groups. Strengthening the muscles surrounding the shoulder joint ensures better support and reduces the risk of further injury.

- Warm-up and cool-down to prevent injury: always include proper warm-up and cool-down periods in your exercise routines. Warming up prepares the muscles and joints for activity, while cooling down helps relax them afterward, minimizing the risk of stiffness and soreness.

- Low-resistance tools for safe strengthening: use low-resistance tools, such as resistance bands with minimal tension to gently strengthen the shoulder without putting too much strain on it. Start with light resistance and gradually increase as tolerated.

- Isometric exercises to support muscles: perform isometric exercises that involve contracting the shoulder muscles without moving the joint. These exercises help maintain muscle strength around the shoulder while minimizing strain on the affected area.

- Monitoring pain levels during activity: pay close attention to your pain levels during any activity. Stop immediately if you experience sharp or increasing pain, as continuing could worsen the condition. It’s important to differentiate between discomfort and harmful pain.

- Gradual progression for safe recovery: begin with short, infrequent exercise sessions and gradually increase the duration and intensity as your shoulder adapts. This gradual approach helps prevent overexertion and supports a safe recovery process.