Best Physio 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, limiting the range of motion. While there is no cure for frozen shoulder, physical therapy can help to improve pain and mobility. Here are some of the best physio exercises for frozen shoulder:
Stage 1: Frozen (Painful) Stage
During this stage, the shoulder is very painful, especially with movement. Focus on gentle exercises to reduce pain and inflammation:
- Pendular swings: Stand with your feet apart, slightly bent knees, and your good arm resting on a table. Gently swing your affected arm forward and backward, then side to side. Do not force the movement.
- Wall slides: Stand facing a wall, about an arm's length away. Place both hands on the wall at shoulder height, with your fingers pointing forward. Slowly slide your affected hand up the wall, keeping your other hand stationary. Slide your hand back down. Repeat 10 times.
- Scapular retractions: Stand with your back straight, arms by your side. Squeeze your shoulder blades together and hold for a few seconds. Relax and repeat 10 times.
Stage 2: Freezing (Stiffening) Stage
The pain may lessen but the stiffness increases during this stage. The goal here is to maintain range of motion and increase flexibility:
- Active range of motion exercises: Gently move your shoulder through its full range of motion, as tolerated. This includes raising your arm overhead, bringing it across your body, and reaching behind your back.
- External rotation: Stand with your feet apart, slightly bent knees. Hold a light weight in your affected hand. Slowly rotate your arm outward, keeping your elbow close to your side. Return to starting position slowly. Repeat 10-15 times.
- Internal rotation: With your feet apart, slightly bent knees, hold a light weight in your affected hand. Slowly rotate your arm inward, keeping your elbow close to your side. Return to starting position slowly. Repeat 10-15 times.
Stage 3: Thawing Stage
As the shoulder starts to thaw, you will see an increase in range of motion and decreased pain. This is a crucial stage to regain full mobility:
- Strengthening exercises: Use resistance bands or light weights to strengthen the muscles around the shoulder. Examples include:
- Shoulder press: Sit or stand, holding a light weight in each hand. Slowly raise your arms overhead, keeping your elbows slightly bent. Slowly lower the weights back down.
- Bicep curls: Stand with your feet apart, slightly bent knees. Hold a light weight in each hand, palms facing up. Slowly bend your elbows, bringing the weights toward your shoulders. Slowly lower the weights back down.
- Triceps extensions: Stand with your feet apart, slightly bent knees. Hold a light weight in one hand. Slowly extend your arm behind you, keeping your elbow close to your ear. Slowly lower the weight back down.
Tips for Success
- Consult a physiotherapist: It is essential to consult a physiotherapist to get a proper diagnosis and individualized exercise program. They can adjust exercises based on your individual needs.
- Listen to your body: Stop the exercise immediately if you feel any pain or discomfort.
- Be consistent: Regularly perform the exercises as prescribed by your physiotherapist.
- Stay active: Even if you are in the painful stage, light activities like walking or swimming can help maintain overall fitness and circulation.
Remember, rehabilitation for frozen shoulder takes time and patience. By following your physiotherapist's guidance and consistently performing these exercises, you can improve your shoulder mobility and reduce pain.
