"Three Exercises for Self-Healing of Shoulder Impingement Syndrome?"

Management of Shoulder Periarthritis

Shoulder periarthritis, also known as frozen shoulder or adhesive capsulitis, is a common shoulder condition characterized by pain and limited range of motion. Beyond pharmacological and physical therapies, appropriate exercises play a crucial role in self-management. Activities such as shoulder rocking, shoulder rotations, and wall climbing can effectively alleviate symptoms. If symptoms persist despite these measures, consulting an orthopedic specialist for personalized advice is recommended.

1. Shoulder Rocking

Stand or sit with relaxed shoulders. Slowly swing your shoulders forward until you feel a gentle stretch. Hold for a few seconds, then gradually swing them backward. This movement helps to increase the range of motion in the shoulder joint.

2. Shoulder Rotations

Remain standing or seated with relaxed shoulders. Rotate your shoulders forward slowly until a mild stretch is felt. Hold briefly, then reverse the direction and rotate your shoulders backward. This exercise enhances the rotational range of motion in the shoulder joint.

3. Wall Climbing

Stand facing a wall with your hands placed on it. Slowly climb your hands upwards along the wall until you experience a gentle stretch. Hold the position for a few seconds, then gradually lower your hands. This movement expands the vertical range of motion in the shoulder joint.

All these exercises should be performed within a pain-free range. If pain occurs during any of these movements, immediately cease the activity. If symptoms persist or worsen, prompt medical attention is necessary.