Frozen Shoulder Isometric External Rotation

What is a frozen shoulder?

A frozen shoulder makes it hard to move your shoulder. It can be painful and stiff.

Here are some ways to help:

• Ask a doctor for advice.
• Do gentle shoulder exercises.
• Use a warm towel on your shoulder to feel better.

Remember, it's okay to ask for help!

Why does a shoulder freeze?

A frozen shoulder happens when the shoulder gets stiff and hurts.

Here's why it might happen:

• A past injury or surgery
• Not moving the shoulder for a long time
• Health problems like diabetes

Ways to help:

• Regular gentle exercises
• Seeing a doctor or therapist

What is isometric external rotation?

Isometric external rotation is a type of exercise. It helps make your shoulder muscles stronger.

Here is how you do it:

• Keep your arm still and do not move it.
• Try to turn your hand or arm outward, but do not let it move.
• Hold this position for a few seconds.

This exercise is good for your shoulder and can help you if you feel weak or sore there.

Ask a friend or a coach to help if you need support. You can also try using a mirror to check your position.

How can an exercise help with a frozen shoulder?

A frozen shoulder makes it hard to move your arm. Doing simple exercises can help. One exercise is called 'isometric external rotation'.

You can try this exercise by following these steps:

1. Stand with your arm bent at your side.
2. Hold your elbow close to your body.
3. Push your hand gently against a wall or with your other hand.
4. Hold for a few seconds, then relax.
5. Repeat a few times.

This exercise can slowly make your shoulder feel better.

Ask a grown-up or a physical therapist to help you if it's too hard.

What should I do before starting shoulder exercises if my shoulder is stiff?

How often should I do shoulder exercises without moving?

How long should I hold each isometric contraction?

Isometric exercises are when you hold your body in one position without moving. This helps your muscles get stronger.

It is easy to do:

• Get into the position needed for the exercise.
• Hold still like a statue.
• Try to hold for 5 to 10 seconds.
• If it feels good, you can try holding for a little longer.

Remember:

• Breathe slowly while you hold.
• Stop if it starts to hurt.
• Practice will help you get better!

If you want help, ask a grown-up or use a timer to count the seconds.

What things do I need to do isometric external rotations?

Here is a list of things you need:

• A resistance band
• A sturdy pole or door handle
• Comfortable clothes

Tip: You can also ask someone to help you or watch a video to learn how to do this exercise.

Can I do these exercises at home?

Yes! You can do these exercises at home. You just need a safe space and some time.

Here are some tools that can help:

• Timer: Use a timer to keep track of how long you do each exercise.
• Video Guides: Watch videos to see how to do the exercises.
• Music: Play music to make exercise more fun.

Remember to go slow and stop if you feel any pain.

Can isometric external rotation exercises cause any problems?

Isometric external rotation exercises are movements that make your shoulder stronger.

Most people do them without any problems.

But some people might feel a bit of pain or stiffness in their shoulder. This is normal.

If your shoulder hurts a lot or feels bad, tell a doctor or a teacher who helps with exercises.

Always start these exercises slowly and gently.

If you have a band or towel for support, it can help you do the exercises safely.

When will I see changes?

You might want to know when things will start to change. Everyone is different, so it can take different times for people. Some people see changes quickly. For others, it might take a bit longer.

It's good to be patient. Keep doing what you’re doing, and you'll see changes soon.

If you want, you can ask a friend or use a diary to keep track of changes. That might help you see how you’re doing.

Can I do isometric external rotations with other treatments for a frozen shoulder?

What should I do if it hurts while I exercise?

If you feel pain when you are exercising, stop and rest. Do not keep going if it hurts.

Tell a teacher, friend, or family member about the pain. They can help you.

Use simple tools like a hot or cold pack to feel better. You can also try gentle stretches.

Remember, it is important to listen to your body. If the pain does not go away, talk to a doctor.

How can I make sure I do the exercises right?

Here is a list of things that can help:

• Get a teacher: A teacher or coach can show you the right way to do exercises.
• Watch videos: Watch videos online. They can show you how to do the exercises step by step.
• Use a mirror: Look in the mirror while you exercise. It helps you check your moves.
• Ask for help: Ask someone who knows how to do the exercises if they can help you.
• Take it slow: Go slow and do not rush. Doing it slow can help you learn the right way.

Try using an app or a notebook to track your progress. This can show you how you get better over time.

What other exercises can help with a frozen shoulder?