For frozen shoulder and rotator cuff strengthening by Dr Manu Bora

Today we will talk about the specific exercises that you can implement to treat the pains and ailments of the body.

Firstly, let us talk about shoulder exercises.

For frozen shoulder the recommended exercises are:

1. Pendular

Bend forward slightly keeping your back straight. Hold the dumbbell in the affected arm and rotate the arm forward, sideways, clock vice, and anti-clockwise. Repeat 15 times and do 3 such sets.

2. Wall ladder

Walk with your fingers on the wall and slowly move your body towards the wall. Mark the highest point that you can reach and try to increase the level every day. Do three sets of 15 reps’ speech

3. Wall wash

Watch the wall in a circular motion and try to increase the diameter every time you do it.

4. Range of motion with the stick

Use the power of your good arm to move the affected arm with the help of a stick.

Now we come to the rotator cuff exercises with Thera band

Fix the Thera band at a particular spot or make someone else hold it. Now do extensions off your shoulder in all directions while you are holding the band. Make sure to do these exercises very slowly.