Best Exercises for Frozen Shoulder
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. It occurs when the capsule surrounding the shoulder joint becomes inflamed and thickens, restricting movement. While the exact cause is unknown, it is often associated with injury, inactivity, or certain medical conditions.
Exercise is an important part of managing frozen shoulder, but it's crucial to start gradually and progress slowly. Consult your doctor or physical therapist before starting any new exercises, especially if you have severe pain. Here are some common exercises that may help improve your shoulder mobility:
Phase 1: Pain Relief and Early Movement
1. Pendular Swing:
- Stand facing a chair or table, holding onto it for support.
- Gently swing your affected arm forward and backward, and then side to side.
- Keep your arm relaxed and don't force any movement.
2. Wall Slides:
- Stand facing a wall with your arms extended at shoulder height, palms flat against the wall.
- Slowly slide your arms up the wall as high as you can comfortably reach, then slide them back down.
- Repeat several times.
3. Cross-Body Reach:
- Stand with your arms by your side.
- Slowly reach across your body with the affected arm, trying to touch the opposite shoulder.
- Hold the stretch for a few seconds, and then return to the starting position.
Phase 2: Increased Range of Motion
1. Shoulder Rotations:
- Stand with your arms by your side.
- Slowly rotate your affected arm forward in a circular motion, as if you were drawing a circle in the air.
- Repeat in the opposite direction, rotating your arm backward.
2. Arm Raises:
- Stand with your arms by your side.
- Slowly raise your affected arm straight up overhead, keeping your elbow straight.
- Hold the position for a few seconds, and then slowly lower your arm back down.
3. Scapular Retraction:
- Stand with your arms by your side.
- Squeeze your shoulder blades together as if you were trying to pinch a pencil between them.
- Hold the position for a few seconds, and then relax.
Phase 3: Strengthening
1. Wall Push-Ups:
- Stand facing a wall with your hands shoulder-width apart and your arms slightly bent.
- Lean forward until your chest touches the wall, then push back to the starting position.
2. Theraband Exercises:
- Use a resistance band to perform various exercises like external rotation, internal rotation, and shoulder abduction. Follow the instructions provided with the band.
3. Light Weights:
- Use very light dumbbells to perform exercises like bicep curls, tricep extensions, and shoulder presses.
Important Considerations:
- Listen to your body: Stop if you experience pain, and don't force any movement.
- Consistency is key: Perform these exercises regularly, even if it's just for a few minutes each day.
- Warm up before and cool down after exercising.
- Combine exercises with other therapies: Your doctor may also recommend other treatments like medication, injections, or physical therapy.
While exercise can be helpful, it's not a cure for frozen shoulder. It may take several months or even years for your shoulder to fully recover. However, with patience and persistence, you can improve your range of motion and regain the use of your shoulder.
