Top 5 Essential Exercises To Relieve Frozen Shoulder
Exercises are a key part of the treatment plan for frozen shoulders. To get started, your doctor or physical therapist may recommend exercises to improve range of motion, flexibility, and strength. These will likely progress over time, becoming more challenging as the condition improves.
Range-of-motion exercises are typically done several times each day and involve stretching and moving the affected arm in various directions. As you move through the movements it’s important to stay within a comfortable range — don’t push into any pain or discomfort. You should feel only gentle stretching during these types of exercises.
- What Is Frozen Shoulder?
Frozen shoulder (also known as adhesive capsulitis) is a condition characterized by painful stiffness and loss of motion in the shoulder joint. It usually occurs for no apparent reason and often begins gradually with pain in the shoulder area, which can worsen over time. Stiffness then sets in and makes it extremely difficult to move the arm, leading to a reduction in the range of motion in the joint. Frozen shoulder typically affects one side at a time, although some people may experience it bilaterally.
- What Causes Frozen Shoulders?
Frozen shoulder is a condition in which the shoulder becomes stiff and painful, making it difficult to move. It most commonly affects people between the ages of 40 and 60, but it can affect anyone of any age.
- The main cause of a frozen shoulder is unknown, but factors such as injury or surgery can contribute to its development.
- In some cases, diabetes may play a role in causing this disorder. Other possible causes include overuse of the shoulder joint, disuse of the arm due to limited mobility from an unrelated injury, and prolonged immobilization caused by certain medical treatments or conditions.
- Frozen shoulder is also more common among women than men.
Treatment options for frozen shoulder vary depending on the severity and cause of the condition and may include physical therapy exercises to increase shoulder mobility, medications such as Arthozene can help you deal with joint pain along with nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroids, and in some cases surgery
What Are The Stages Of Frozen shoulder?
Frozen shoulder is a condition characterized by pain and stiffness in the shoulder joint. It can be divided into three stages: Freezing, Frozen, and Thawing.
- The Freezing stage generally lasts between 6-9 months, during which time the shoulder becomes increasingly painful and movements of the shoulder become more restricted. During this stage, patients may experience difficulty with daily activities such as reaching up to get something off a shelf or combing their hair.
- The Frozen stage is characterized by an increase in pain and further limitation of movement in the shoulder joint. This phase usually lasts for 2-4 months. The patient may find it difficult to do simple tasks such as putting on a coat or buttoning a shirt due to the restricted range of motion and pain in the shoulder joint.
- The Thawing phase usually begins after 6–9 months from the onset of symptoms, although some patients may experience a longer period of time before they begin to recover. During this stage, movement gradually returns to the shoulder and pain begins to diminish as the patient is able to move their arm with more ease. It can take up to two years for full recovery from a frozen shoulder.
5 Exercises For Frozen Shoulder
Pendulum stretch
Pendulum stretches are a simple but effective way to help reduce pain and stiffness due to frozen shoulder. The goal is to slowly and gently move the affected arm in a circular motion, gradually increasing range of motion while avoiding pain. By performing this you can take benefit of exercises to reduce joint stiffness.
Armpit stretch
Armpit stretch is one of the best exercises to do for those who suffer from Frozen shoulder. This exercise helps to stretch and mobilize the shoulder joint, resulting in an improved range of motion.
Start by sitting or standing with your arm straight out to the side at a 90-degree angle. Reach as far back into your armpit as you can, holding for 10–15 seconds. You should feel a gentle stretch in your shoulder and upper arm areas. Repeat this movement 3 times and then switch arms.
Cross-body reach
Cross-body reach is a simple exercise that can be used to help relieve the pain associated with frozen shoulder syndrome. This exercise involves reaching across one’s body with the arm affected by the condition, and holding it for several seconds before releasing and repeating. This helps to increase range of motion in the shoulder joint, improve movement and flexibility of the surrounding muscles, and reduce pain levels.
Finger walk
Finger walking is a great exercise to ease discomfort in Frozen shoulder. It helps to stretch the muscles and joints of the shoulder and can be done with just one hand. To do this exercise, stand up straight with your feet hip width apart. Bring your arm out to the side, keeping it at about shoulder level, then use your fingers to trace a circle in the air.
Towel stretch
The towel stretch is an effective exercise for treating a frozen shoulder. It helps to improve range of motion and flexibility in the shoulder joint, while also reducing pain and stiffness. The exercise should be done gently and slowly at first, gradually increasing intensity as you become more comfortable with the movement.
Conclusion
The conclusion about frozen shoulder is that there is no single cause or cure for the condition. Treatment options depend on the severity of the symptoms and may range from physical therapy to corticosteroid injections, manipulation under anesthesia or surgery. As with any medical condition, it’s important to work with your doctor to develop a treatment plan that works best for you and your lifestyle.
While frozen shoulders can be painful and limiting, many people are able to manage their symptoms and return to an improved level of activity over time. With patience, perseverance, and guidance from your healthcare provider, living with frozen shoulder doesn’t have to be the end of life as you know it; instead, with proper care and attention, you can find relief from this often debilitating condition.
References:
1) https://www.health.harvard.edu/shoulders/stretching-exercises-frozen-shoulder
3) https://health.clevelandclinic.org/frozen-shoulder-exercises/
