Frozen Shoulder Exercises: What You Should Know

Have you ever experienced excruciating pain from your neck to your shoulder? Or perhaps felt the frustrating stiffness in your neck, limiting your hand movement? If so, you may be familiar with the immobilizing grip of a frozen shoulder.

But fear not! Our guide is here to shed light on this enigmatic condition and reveal the secrets to improving its debilitating symptoms through targeted exercises. Get ready to regain your freedom of movement and bid farewell to the agony that a frozen shoulder brings with the right set of frozen shoulder exercises.

What is a frozen shoulder?

Frozen shoulders, also known as adhesive capsulitis, causes stiffness and pain in the shoulder joint. Typically, signs and symptoms appear gradually and then worsen.

The shoulder has a greater and more varied range of motion than any other part of the body. It is primarily supported by the glenohumeral joint, which connects the top of the humerus (upper arm bone) to a scooped-out portion of the scapula (shoulder blade) known as the glenoid cavity.

Adhesive capsulitis can affect up to 5% of people. Females are 4 times more likely to be affected than men, and the non-dominant shoulder is more vulnerable.

What causes frozen shoulders?

• The process usually starts with an injury (such as a fracture) or inflammation of the soft tissues, which is usually caused by overuse injuries like bursitis or rotator cuff tendinitis.
• Inflammation causes pain that worsens with movement and limits the range of motion of the shoulder.
• When the shoulder is immobilized in this manner, the connective tissue surrounding the glenohumeral joint the joint capsule thickens and contracts, losing its normal stretch capacity.
• Attempting to avoid the pain caused by moving the shoulder causes the capsule to contract even more. The humerus has less room to move, and the joint's lubricating synovial fluid may be lost. in advanced cases, scar tissue (adhesions) forms between the joint capsule and the head of the joint.

In most cases, recovery is satisfying, even if it takes up to 2 to 3 years.

What are the symptoms of frozen shoulder?

Stage 1: Freezing

You gradually feel more and more pain during the ‘freezing’ stage. As the pain worsens, your shoulder loses range of motion. Freezing typically lasts anywhere between 6 weeks to 9 months.

Stage 2: Frozen

Painful symptoms may improve during this stage, but stiffness remains. During the 4 to 6 months of the "frozen" stage, daily activities may be extremely difficult.

Stage 3: Defrosting

During the "thawing" stage, shoulder mobility gradually improves. Returning to normal or near-normal strength and motion typically takes 6 months to 2 years.

Who gets frozen shoulders?

When you do not receive exercise therapy after tendinitis or an injury, and you wear a sling for more than a few days without intermittent stretching, you are carrying more weight than usual, you increase your chances of developing frozen shoulders. Frozen shoulders affect about 10% of people who have rotator cuff problems.

Treatment for frozen shoulder

Frozen shoulders can be treated by:

• Hot and cold compresses
• Medicines that reduce pain and swelling
• Shoulder arthroscopy
• Physical exercises

The simplest and most effective way is physical exercise. Gentle exercise regularly can help to prevent and possibly reverse shoulder stiffness.

The American Academy of Orthopedic Surgeons (AAOS) recommends a few simple exercises for frozen shoulders.

1. Crossover arm stretch

You can either sit or stand.

• Using the affected side’s upper arm, gently pull the arm across in front of you, under the chin.
• Hold the position for 30 seconds.
• Repeat 10 to 20 times per day.

2. Outward rotation

Warm up your shoulder and stretch before beginning strengthening exercises.

• Hold a rubber exercise band in your hands, elbows at a 90-degree angle close to your sides.
• Hold for five seconds while rotating the lower part of the affected arm outward two or three inches.
• Once a day, repeat 10 to 15 times.

3. Inward rotation

Gently reflex shoulders.

• Place one end of a rubber exercise band around the doorknob of a closed door.
• Hold the other end with the affected arm's hand, and elbow at a 90-degree angle.
• Pull the band two or three inches closer to your body and hold for five seconds.
• Once a day, repeat 10 to 15 times.

4. Pendulum Stretch

Perform this exercise first.

• Take a deep breath and relax your shoulders.
• Stand up and lean slightly forward, allowing the affected arm to hang down.
• Swing your arm in a small circle about a foot wide.
• Once a day, make 10 revolutions in each direction.
• Increase the diameter of your swing as your symptoms improve, but never force it.
• This exercise can be performed with some light weights.

5. Towel stretch

Hold one end of a three-foot-long towel behind your back with one hand and the opposite end with the other.

• Maintain a horizontal position with the towel.
• Pull your good arm upward to stretch the affected arm.
• An advanced version of this exercise can be performed with the towel draped over your good shoulder.
• With the affected arm, hold the bottom of the towel and pull it toward the lower back with the unaffected arm.
• Repeat these 10 to 20 times per day.

6. Finger walk

Face wall three-quarters of the way away.

• With the affected arm's fingertips, reach out and touch the wall at waist level.
• With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you can comfortably raise your arm.
• Not your shoulder muscles, but your fingers, should be doing the work.
• Lower the arm slowly and repeat.
• Do this exercise 10 to 20 times per day.

7. Armpit stretches

Lift the affected arm onto a breast-high shelf with your good arm.

• Bend your knees gently, opening up the armpit. Deepen your knee, bend slightly, stretch your armpit gently, and then straighten.
• Stretch a little further with each knee bend, but don't force it.
• Repeat these 10 to 20 times per day.

8. Supine position stretch

Lie on your back and straighten your legs.

• Lift your affected arm overhead with your unaffected arm until you feel a gentle stretch.
• Hold for 15 seconds before lowering to the starting position.
• Relax and do it again.

A doctor, osteopath, or physical therapist should supervise the exercises.

Anyone experiencing shoulder joint stiffness should seek medical attention as soon as possible to avoid permanent stiffness.

Conclusion

Neckache, shoulder pain, back pain, and stiff neck are very common issues in youth. Studying overnight, working in the office, and sitting in the same posture for a long-time is not good for your back and shoulders. Sitting with a straight spine and in a good posture is very important for your joints.

Frozen shoulders are one of the major issues, but with the right frozen shoulder exercises and medication, this can be overcome.