Best Frozen Shoulder Exercises
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's often associated with injury, surgery, or underlying medical conditions.
While physical therapy is crucial for recovery, certain exercises can help alleviate pain, improve mobility, and restore function in your shoulder. Here's a breakdown of the best frozen shoulder exercises, categorized by stage:
Stage 1: Freezing Stage (Pain and Stiffness)
Focus: Pain management and maintaining range of motion.
- Gentle Pendular Swings:
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Let your affected arm hang loosely by your side.
- Gently swing your arm forward and backward in a small arc, like a pendulum.
- Repeat 10-15 times, 3-4 times a day.
- Wall Slides:
- Stand facing a wall with your feet shoulder-width apart and your affected arm against the wall, slightly above shoulder height.
- Slowly slide your arm down the wall, keeping your hand in contact with the surface.
- Hold at the bottom for a few seconds, then slowly slide back up.
- Repeat 10-15 times, 3-4 times a day.
- Shoulder Rolls:
- Stand with your feet shoulder-width apart and your arms by your side.
- Gently roll your shoulders forward in a circular motion, as if you are drawing circles with your shoulders.
- Reverse the motion and roll your shoulders backward.
- Repeat 10-15 times in each direction, 3-4 times a day.
Stage 2: Frozen Stage (Limited Motion)
Focus: Increasing range of motion and regaining mobility.
- Active Range of Motion Exercises:
- Shoulder Abductions: Slowly raise your arm out to the side, keeping your elbow straight, until you feel a gentle stretch. Hold for 5 seconds and slowly lower your arm.
- Shoulder Flexion: Slowly raise your arm forward, keeping your elbow straight, until you feel a gentle stretch. Hold for 5 seconds and slowly lower your arm.
- Shoulder External Rotation: Bend your elbow and hold your forearm close to your body. Rotate your forearm outwards as far as possible. Hold for 5 seconds and slowly return to the starting position.
- Shoulder Internal Rotation: Bend your elbow and hold your forearm close to your body. Rotate your forearm inwards as far as possible. Hold for 5 seconds and slowly return to the starting position.
- Cross-Body Reach: Extend your affected arm across your body, reaching toward your opposite shoulder. Hold for 5 seconds and slowly return to the starting position.
- Wall Slides: Increase the range of motion by sliding your arm further down the wall and holding it there for a few seconds.
Stage 3: Thawing Stage (Improving Function)
Focus: Restoring full range of motion and strength.
- Active Range of Motion Exercises: Continue all exercises from Stage 2, gradually increasing the range of motion and hold time.
- Resistance Band Exercises:
- External Rotation: Hold a resistance band in your hand with your elbow bent at a 90-degree angle. Rotate your forearm outwards against the band's resistance.
- Internal Rotation: Hold a resistance band in your hand with your elbow bent at a 90-degree angle. Rotate your forearm inwards against the band's resistance.
- Shoulder Abductions: Stand with your feet shoulder-width apart, holding a resistance band with both hands. Raise your affected arm out to the side, keeping your elbow straight, against the resistance of the band.
- Shoulder Flexion: Stand with your feet shoulder-width apart, holding a resistance band with both hands. Raise your affected arm forward, keeping your elbow straight, against the resistance of the band.
- Light Weightlifting: Use light weights to increase strength and range of motion.
Remember:
- Listen to your body: Stop if you experience pain.
- Start slowly and gradually increase the intensity and range of motion.
- Regular exercise is crucial: Aim for 15-20 minutes of exercise, 3-4 times a day.
- Consult with a physical therapist: They can tailor an exercise program to your specific needs and guide you throughout your recovery process.
Disclaimer: This information is for general knowledge and informational purposes only, and does not constitute medical advice. Consult with a qualified healthcare professional before starting any new exercise program.
