frozen shoulder physical exercise

Daniel Parker

3 min read

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17-03-2025

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Frozen shoulder, or adhesive capsulitis, is a condition causing stiffness and pain in the shoulder joint. It limits your range of motion, making everyday tasks difficult. Physical therapy, including specific exercises, is crucial for recovery. This article outlines exercises to help regain mobility and reduce pain.

Understanding Frozen Shoulder

Frozen shoulder develops gradually, typically over months. The shoulder joint's capsule thickens and becomes inflamed, restricting movement. The exact cause isn't fully understood, but it's often linked to conditions like diabetes, stroke, or surgery.

The condition usually progresses through three phases: freezing (pain and stiffness increase), frozen (pain decreases but stiffness remains), and thawing (range of motion gradually returns).

Importance of Physical Therapy

Physical therapy is a cornerstone of frozen shoulder treatment. Exercises gently stretch and strengthen the shoulder muscles and joint capsule. This helps restore range of motion and reduce pain.

It's vital to work with a physical therapist. They can assess your specific needs and create a personalized exercise plan. Improper exercises could worsen your condition.

Exercises for Frozen Shoulder

Remember to consult your doctor or physical therapist before starting any new exercise program.

Pendulum Exercises

This simple exercise gently warms up the shoulder joint and improves range of motion.

1. Lean forward, supporting your unaffected arm on a table or chair.
2. Let your affected arm hang down.
3. Gently swing your arm in small circles, both clockwise and counterclockwise. Gradually increase the size of the circles as you feel comfortable.
4. Repeat for 1-2 minutes, several times a day.

Wall Slides

Wall slides help improve shoulder elevation and abduction.

1. Stand facing a wall, your arms at your sides.
2. Slowly slide your arms upward along the wall until they're overhead.
3. Slowly slide your arms back down.
4. Repeat 10-15 times, several times a day.

Cross-Body Arm Stretch

This stretch improves internal rotation of the shoulder.

1. Gently grasp your affected arm just above the elbow with your opposite hand.
2. Pull your arm across your body towards your chest, holding for 15-30 seconds.
3. Repeat several times.

External Rotation Stretch

Improves external rotation of the shoulder.

1. Hold a light weight (1-2 pounds) or a can of soup in your affected hand.
2. Bend your elbow at 90 degrees and keep your upper arm close to your body.
3. Slowly rotate your forearm outwards, away from your body. Hold for 15-30 seconds.
4. Repeat several times.

Active Assisted Range of Motion Exercises

Your therapist may guide you through exercises where you actively move your shoulder with assistance to increase range of motion. These exercises may use equipment like pulleys or therabands.

Other Considerations

Alongside exercises, other treatments can help manage frozen shoulder. These include:

• Heat or ice therapy: Applying heat or ice packs can help reduce pain and inflammation.
• Medication: Over-the-counter pain relievers or prescription medications may be necessary.
• Corticosteroid injections: Injections into the shoulder joint can reduce inflammation and improve range of motion.
• Surgery: In rare cases, surgery may be considered if conservative treatments fail.

When to Seek Medical Attention

If you experience persistent shoulder pain and limited range of motion, consult a doctor or physical therapist. Early diagnosis and treatment are essential to prevent long-term disability.

Conclusion

Frozen shoulder can be a painful and debilitating condition. However, with consistent physical therapy and the right exercises, you can regain your shoulder's range of motion and improve your quality of life. Remember to always consult with a healthcare professional before starting any new exercise routine. Regular, patient practice is key to overcoming frozen shoulder and regaining full use of your arm.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before starting any new exercise program or treatment for a medical condition.