Frozen shoulder, which affects most people over 40, has 3 stages: freezing, frozen and thawing, each with its own symptoms and duration. Studies show that 2-5% of the general population develop this condition.
Thus, I advise you to focus on exercise as your best weapon.
Exercise, including stretching and strengthening, is key to improving shoulder mobility and reducing frozen shoulder pain. Sounds good, right?
For this reason, I’m here to show you the best frozen shoulder exercises to target the pain and help you recover.
What is Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a gradual thickening and tightening of the connective tissue around the shoulder joint. This can make everyday tasks like reaching for a cup or combing your hair painful and difficult. So what causes this?
Before the race, each athlete must be in the right starting position to perform at their best.
Several factors can contribute to frozen shoulder. Age is a big one, especially over 40. Conditions that limit shoulder movement, like surgery or injury, can increase the risk. Medical conditions like diabetes and thyroid disorders are also linked to higher risk of frozen shoulder.
Frozen shoulder progresses through 3 stages:
- Freezing Stage: You’ll have pain and limited shoulder movement, which can last 2-9 months.
- Frozen Stage: Pain may decrease but stiffness worsens, making movement even harder; this stage can last 4-12 months.
- Thawing Stage: Gradual improvement in shoulder mobility can take 5-24 months.
Importance of Exercise for Frozen Shoulder
Exercise is a main treatment for frozen shoulder, a way to ease the pain and improve mobility.
Regular physical activity helps break down scar tissue that forms in frozen shoulder and prevents the joint from becoming more stiff. But that’s not all, exercise has many benefits for people with this condition.
Physical therapy, especially shoulder exercises, is key to the recovery. These exercises work on the range of motion of the shoulder, over time. A consistent exercise schedule is important to achieve this. Think of it as building a house, each physical therapist exercise is a brick to a more flexible, pain free shoulder.
Here are the benefits:
- Stretching exercises are important to reduce stiffness and restore movement.
- Strengthening exercises are for joint stability and function, better performance in daily activities.
- Range of motion exercises help with joint flexibility, recovery from injury or frozen shoulder.
Warm-Up Techniques
Before you start shoulder exercises, warming up the muscles prepares them for what’s to come. Warming up improves shoulder mobility and reduces the risk of injury. Think of it as priming an engine before a long drive; it makes everything run smoothly.
There are two warm up techniques we’ll cover: heat and gentle pressure swinging.
These are simple but effective to get your shoulder ready for more intense exercises.
Heat
Applying heat to the shoulder can work magic in relaxing the muscles and reducing stiffness. You can use a damp towel or a heating pad, both will provide warmth to the shoulder area. Imagine a warm towel on a cold day, it’s the same for your shoulder.
Heat relaxes the shoulder muscles, so you can do exercises without pain. Applying heat before your workout prepares your shoulder for the gentle movements and stretches.
Gentle Swinging
Gentle swinging exercises like the pendulum exercise are another way to warm up the shoulder. This involves bending at the waist and letting the affected arm hang down, swinging it gently in circles or back and forth. It’s like a pendulum clock, swinging gently to and fro, to increase blood flow and reduce stiffness in the shoulder.
Do these gentle swinging techniques regularly and you’ll regain mobility and reduce discomfort from frozen shoulder. It’s a simple way to ease into your exercise routine.
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Stretching Exercises for Frozen Shoulder
It helps with range of motion by targeting the shoulder capsule and soft tissues. Think of stretching as the key to unlock a rusty door; each stretch loosens the stiffness and improves mobility.
Three stretching exercises to try: cross body stretch, towel stretch, wall crawl. These exercises will improve shoulder flexibility and reduce pain.
1. Cross-Body Stretch
The cross-body stretch is a simple exercise that involves bringing one arm across the body and using the other arm to push it closer to the chest. This stretch engages the shoulder muscles and improves flexibility, it’s a good way to increase range of motion.
Adding cross-body stretch to your routine will help maintain shoulder mobility and support recovery. It’s a good starting point for your stretching exercises.
2. Towel Stretch
The towel stretch is another way to improve shoulder mobility. In this stretch, you hold one end of the towel with the unaffected arm and pull the affected arm up to stretch. Using a towel to gently pull the arm will help improve internal rotation of the shoulder.
This exercise will relieve stiffness and improve shoulder mobility. It’s simple and effective to stretch the shoulder muscles.
3. Wall Crawl
The wall crawl exercise will gradually increase the arm’s elevation and improve shoulder mobility. To do this, face a wall and use your fingers to walk up the wall, gradually increase the arm’s elevation. This will improve shoulder flexibility by allowing gradual arm elevation.
Add the wall crawl to your routine and you’ll see significant improvement in shoulder mobility. It’s simple and effective to stretch and strengthen the shoulder.
Strengthening Frozen Shoulder Exercises
Strengthening exercises are important to support the shoulder joint and functionality. These exercises will build the strength to do daily activities without pain. Gradually increasing the intensity of these exercises is key to not to aggravate the condition.
Two types of strengthening exercises to try: isometric shoulder exercises and resistance band exercises.
1. Isometric Shoulder Exercises
Isometric shoulder exercises involve contracting muscles without joint movement, which builds strength without stress on the joint. These are good for frozen shoulder as it develops strength without joint movement.
Add isometric exercises to your routine and you’ll see big improvement in shoulder strength and recovery. It’s simple and effective to strengthen the shoulder muscles.
2. Resistance Band Exercises
Resistance band exercises are another way to strengthen the shoulder muscles. Resistance bands allows targeted strengthening of specific muscle groups with adjustable resistance. These exercises provides variable resistance so it’s good for all fitness levels.
Add resistance band exercises to your routine and you’ll see big improvement in shoulder strength and mobility. It’s versatile and effective to strengthen the shoulder.
Range of Motion Frozen Shoulder Exercises
Range of motion exercises are important to improve shoulder flexibility and mobility. These exercises will make the shoulder joint move through various planes, overall functionality and range of motion.
Two range of motion exercises to try: pendulum exercise and circular motion.
1. Pendulum Exercise
The pendulum exercise is to lean forward and let the arm hang down and gently swing it in a circular motion. This exercise uses gravity to gently stretch the shoulder joint, increase flexibility and range of motion.
Add the pendulum exercise to your routine and you’ll see improvement in shoulder mobility and reduce stiffness. It’s simple and effective to stretch the shoulder.
2. Circular Motion
Circular motion exercises are important to increase flexibility and mobility in the shoulder joint. To do this, lean forward and let the affected arm hang down. Gently swing the arm in small circles, gradually increase the size of the circles.
Add circular motion and you’ll see boost in blood circulation and reduce shoulder stiffness.
Exercise Routine Tips
A frozen shoulder exercise routine should have flexibility, strength and endurance exercises.
These tips will help you create a balanced routine to make it effective.
Frequency and Duration
Do shoulder exercises at least 3 times a week and you’ll see better mobility and pain relief. Each exercise session should be 20 to 30 minutes to be effective. Consistency is the key to get the best results.
Doing shoulder exercises 10 to 20 times, several times a day will get you the best results. Using resistance bands allows controlled strengthening exercises that can be adjusted in intensity so it’s good for all fitness levels.
Progress and Patience
Recovery from frozen shoulder takes time, complete healing may not be immediate. A patient approach during the recovery will get you better long term mobility and less pain.
Gradually increase exercise intensity to prevent setbacks and maintain recovery momentum.
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When to See a Doctor
Severe pain and significant shoulder immobility are the signs to watch out for.
If there’s no improvement despite following the exercises, it means you need medical advice.
Physical Exam
During a physical exam for frozen shoulder, the doctor will assess the range of motion and overall function of the shoulder. If there’s severe pain during the physical exam or if there’s no improvement in movement over time it means you need further medical intervention.
Other Treatments
Aside from exercises and physical therapy, there are other treatments for frozen shoulder. Corticosteroid injections can be injected directly to the shoulder joint to reduce inflammation and pain.
Other options:
- Steroid injections to reduce pain and inflammation
- Surgical intervention like arthroscopic capsular release if conservative treatment fails.
Bottom Line
With all of this in mind, frozen shoulder is a nasty condition but with the right exercises and techniques you can get back your mobility and reduce pain. Frozen shoulder affects 2-5% of the general population.
Generally speaking, recovery takes several stages, and most of the patients improve significantly with consistent exercise routines. Of course, you’ll be well on your way with steady progress and dedication. Therefore, you must and very much add these research-based exercises to your daily routine and seek medical professionals at the right time.
FAQs
How do I get rid of a frozen shoulder fastest?
Get non-steroidal anti-inflammatory meds for pain, heat and gentle exercises or physical therapy. If the pain persists get a steroid injection.
What is frozen shoulder?
Frozen shoulder or adhesive capsulitis is when the connective tissue around your shoulder joint thickens and tightens and causes pain and limited movement.
How long does it take to recover from frozen shoulder?
Recovery from frozen shoulder takes several months to 2 years. It’s a process of freezing, being frozen and then thawing.
What are the benefits of exercising for frozen shoulder?
Exercising for frozen shoulder can reduce pain, break down scar tissue and increase mobility and flexibility. It’s the way to get back to your normal activities!
When should I see a doctor for frozen shoulder?
See a doctor for frozen shoulder if you have severe pain, major immobility or if you’re not getting better with your exercises.
