Overview
Frozen shoulder, or adhesive capsulitis, is a common condition characterized by stiffness, pain, and reduced range of motion of the shoulder.
The primary approach to treating frozen shoulder is by practicing specific exercise routines. Before you perform any of these exercises, make sure to warm up properly by taking a warm shower or bath for 15 minutes. Some people like to use a moist heating pad; however, it may not be as effective as the hot shower.
In this article, we will discuss a variety of exercises for frozen shoulder to improve your symptoms and help get back your mobility. First, we will cover the causes and symptoms of frozen shoulder.
The causes of frozen shoulder
The causes of frozen shoulder are diverse and include:
- Hormonal imbalance
- Diabetes
- Weakened immune system
These conditions increase your risk of inflammation in the shoulder joint, which leads to the deposition of collagen and fibrin. As a result, you will lose the articular range of motion you once had.
Other causes include systemic diseases, direct injury to the shoulder, and inactivity due to illness/surgery. All of these conditions make you prone to developing adhesions in the shoulder joint, which significantly restrict your movement.
In severe cases, scar tissue forms inside the joint, leading to severe restriction of your range of motion.
Typically, this condition takes 4–9 months to develop.
The signs and symptoms of frozen shoulder
Generally speaking, people become aware of their frozen shoulder when it starts to hurt.
Over time, the pain limits the movements of your shoulders, which further contributes to the restricted range of motion.
Patients often find themselves unable to move their shoulders like they used to. For instance, reaching for an item on a high shelf suddenly becomes challenging (or even impossible in some cases).
The primary factor that determines the severity of your frozen shoulder is the inaptitude to perform everyday tasks that involve shoulder movement (e.g., dressing).
Exercises for frozen shoulder
Pendulum stretch
Pendulum stretch is one of the best exercises for frozen shoulder.
To perform this exercise, here is what you need to do:
- Warm up and relax your shoulders.
- Start in a standing position and lean slightly over.
- Let your arms hang down while you swing them in a circular motion (short diameter).
- Perform 10 repetitions of this exercise in each direction.
As your symptoms improve, you can increase the diameter of your swing. However, avoid forcing it since it could worsen your condition.
Once you are comfortable with this exercise, you can make it slightly more challenging by adding some lightweight (3-5 pounds) to your arms.
Towel stretch
- Hold one end of a long towel behind your back and use your other hand to grab the opposite side.
- Use your good arm to pull the affected side upward.
- Stretch your arm.
- Do this exercise 10-15 times a day.
Cross-body reach
- Start in a seated or standing position.
- Use your good arm to lift the affected one at the elbow.
- Bring the affected arm up and across your body.
- Apply gentle pressure to stretch the shoulder.
- Hold this position for 20 seconds.
- Repeat the exercise 10-20 times a day.
Armpit stretch
- Lift the affected arm onto a shelf (about chest-high) with the help of your good arm.
- Bend your knees while you open the armpit.
- Deepen the bend of your knee slightly and stretch your armpit.
- Go back to the initial position.
- As you repeat this exercise, increase the stretch to improve results.
- Do this exercise 10-15 times.
Outward rotation
- Place your elbows in a 90-degree angle position.
- Hold a rubber band between your hands.
- Rotate the lower part of the affected arm outward, then hold your position for 5 seconds.
- Repeat the exercise 10-15 times.
Inward rotation
- Stand next to a closed door.
- Hook the rubber band around the doorknob.
- Hold one end of the rubber band with the affected arm while maintaining a 90-degree angle in your elbows.
- Pull the band toward your body and hold the position for 5 seconds.
- Repeat the exercise 10-15 times.
Abduction stretch
Abduction is a medical term that describes moving any body part away from the midline.
To perform this exercise, you need to:
- Sit next to a table while you rest the affected forearm and elbow on the surface.
- Slide the forearm away from your body.
- Stop the movement when you feel pain.
- Allow your body to tilt slightly as you move. Do not lean on the table
- Repeat the exercise 2-3 times a day.
Wall climb stretch
- Stand in front of a wall and place the hand of the affected arm against it.
- Slide your hand and arm up the wall as far as you can reach.
- Stop the movement when you feel pain.
- Approach your body closer to the wall to allow for further stretching of your arm.
- Hold the stretch for 15 seconds.
- Repeat the exercise 10 times.
Forward flexion
To perform this exercise, you need to use a passive range of motion, where you gently pull on the affected arm.
Here is what you need to do:
- Lie down on your back.
- Bend your good arm across your body to lift the affected one toward the ceiling.
- Hold this position for 15 seconds.
- Lower the affected arm to the floor.
- Repeat the exercise when your feel comfortable and prolong the hold time.
Shoulder shrugs
- Start in a seated or standing position.
- Bring both shoulders up to your ears.
- Hold this position for 5 seconds.
- Repeat the exercise 10 times.
Takeaway message
Frozen shoulder is a common condition that affects millions of people and disrupts their quality of life. The main treatment of frozen shoulder is to perform stretching routines and exercises that restore the functionality of the shoulder joint.
We hope that this article managed to shed some light on the exercises that reverse frozen shoulder.
If you still have any questions, concerns, or some exercises that you want to share with us, please don’t hesitate to do so in the comment section below.
Check out our blog on 6 best at home workouts for back.
