Top 10 Exercises for a Frozen Shoulder

10 Best Exercises for a Frozen Shoulder: Reclaiming Movement and Easing Pain

A frozen shoulder. The name itself evokes a sense of stiffness and immobility, and that's precisely what this condition delivers. Also known as adhesive capsulitis, frozen shoulder can be a frustrating and painful experience, limiting your range of motion and impacting your daily life. It's a condition that often develops gradually, progressing through distinct phases, and can take months, sometimes even years, to resolve. But here's the good news: movement is key. While it might seem counterintuitive to move a painful and stiff shoulder, targeted exercises are crucial for managing symptoms, promoting healing, and shortening recovery time. This article will provide you with a comprehensive overview of frozen shoulder, its phases, common treatments, and, most importantly, 10 effective exercises you can do at home to reclaim your shoulder's mobility and ease your pain.

Understanding Frozen Shoulder: A Deep Dive

Frozen shoulder affects the shoulder joint capsule, a structure of connective tissue that surrounds the shoulder joint and helps stabilize it. In frozen shoulder, this capsule becomes inflamed and thickened, eventually tightening and restricting movement. The exact cause isn't always clear, but several factors can contribute, including injury or surgery, diabetes, hormonal imbalances, and certain medical conditions. Sometimes, it simply arises without a readily identifiable cause.

Recognizing the Signs: Symptoms of Frozen Shoulder

The primary symptom of frozen shoulder is pain and stiffness in the shoulder joint. This pain can be dull or sharp and is often worse at night. You'll likely notice a gradual decrease in your shoulder's range of motion, making it difficult to perform everyday tasks like reaching for objects, getting dressed, or even sleeping comfortably.

The Three Phases of Frozen Shoulder: A Journey Through Recovery

Frozen shoulder typically progresses through three distinct phases:

1. Freezing Phase: This is the initial phase, characterized by increasing pain and stiffness. Your shoulder's range of motion gradually decreases, and you may experience pain even at rest. This phase can last from 2 to 9 months.

2. Frozen Phase: During this phase, the pain may lessen slightly, but the stiffness remains. Your shoulder's range of motion is significantly limited, and you may find it challenging to perform even simple movements. This phase can last from 4 to 12 months.

3. Thawing Phase: This is the recovery phase, where your shoulder's range of motion gradually returns. Pain typically decreases, and you'll start to regain function. This phase can last from 5 to 24 months or even longer in some cases.

Common Treatments for Frozen Shoulder: A Multifaceted Approach

Treatment for frozen shoulder usually focuses on pain management and restoring range of motion. Common approaches include:

• Pain Relief: Over-the-counter pain relievers, such as NSAIDs (nonsteroidal anti-inflammatory drugs) like ibuprofen or naproxen, can help reduce pain and inflammation. In some cases, your doctor may prescribe stronger pain medication or a corticosteroid injection.

• Physical Therapy: Physical therapy is a cornerstone of frozen shoulder treatment. A physical therapist can develop a customized exercise program to improve your shoulder's range of motion and strength. They may also use manual therapy techniques to release muscle tension and improve joint mobility.

• Occupational Therapy: An occupational therapist can help you adapt your daily activities to minimize shoulder strain and teach you strategies for managing pain.

• Other Treatments: In some cases, other treatments may be recommended, such as acupuncture, massage therapy, or even surgery (though surgery is rarely necessary).

The Importance of Movement: Staying Active Throughout the Phases

It might seem counterintuitive to move a painful and stiff shoulder, but movement is absolutely essential for managing frozen shoulder. Staying active throughout all three phases can help reduce pain, prevent further stiffness, and promote healing. Targeted exercises can improve your shoulder's range of motion, strengthen supporting muscles, and shorten your recovery time. However, it's crucial to perform these exercises correctly and avoid pushing into pain. Gentle and controlled movements are key.

Spasm Exercise 

• Rest the hand on a table or chair back palm up.
• Allow the weight of the arm to rest on the hand, causing slight compression at the shoulder joint.
• Breathe deeply and slowly. It helps to apply the pressure as you breathe out.
• It is as though you were about to lean your body weight on your hand, while only applying a fraction of the force.

Repositioning the Shoulder

This is originally an Alexander technique exercise which is excellent for resetting the shoulder position. This is good to do everyday:

• Place a duvet or thick towel on the floor and lie on it, face up. Place pillows under both elbows and forearms. Rest the hands on your stomach, palm downwards (if that is not possible just rest the arms on the pillow).
• Stay in this position for 10-20 minutes. Very slowly the muscles at the front of their chest should relax, allowing the shoulders to drop backwards, towards the floor.
• When your shoulder has started to “defrost” in the second and third phase, you might be able to place the arms at 45 degree angle from the body.
• Turn the palms upwards if possible.
You may not be able to get the hands flat for a while, but eventually you will. If necessary you can place a cushion on your abdomen and rest the hands there.
• Gradually try to lower this cushion to a few towels and eventually nothing.
• Try putting on some relaxing music

Shoulder Retraction

This is another exercise for resetting your shoulder position and posture. The good thing about this exercise is that it can be done anywhere, and does not require any equipment:
• Turn your hands palm outwards – slowly
• Try to squeeze your shoulder blades together, automatically bringing
your shoulders backwards
• Keep your shoulders where they are but let the hands roll back into
your sides
• Hold that position for 30 seconds • Rest and repeat

Neck Stretching

After performing any exercises it helps to do some neck stretching. With a frozen shoulder, people tend to hold the shoulder in a tense protective posture. This posture also pulls into the neck muscles causing stiffness and neck pain.

Stretching out the neck will also help the neurological output to the shoulder as the nerves supplying the shoulder are in the neck. Here is an easy stretch to get on with:

Capsule Stretching

This important exercise is best done gently in between each treatment session. Start with this passive exercise before you add any weights. It is very simple but easy to get wrong so please follow the instructions carefully.

• Bend forward at the waist
• Let the affected arm drop towards the floor under its own weight
• Feel the sense of tugging and traction in the shoulder joint
• You can support your other hand on a chair
• Move your body to make the hanging arm swing gently
• Use this method to swing or rock the arm in small to medium-sized
clockwise circle
• Perform 3 times daily for 5-8 minutes

Shoulder shrugging

This can be performed up to five times daily for 2 – 5 minutes. You can move both shoulders at the same time and then independently. Raise the shoulder up to the neck and push them downwards towards the floor. Be careful if you have a neck problem. You can then gently rotate the shoulders in circles together then independently, again, take it nice and slow if you have any neck problems.

• Stand upright
• Shrug your shoulders upwards as high as you can for 8 seconds • Let the shoulders drop
• Squeeze the shoulders downwards
• Repeat 3 times

The Elephant

This exercise stretches the back of the shoulder and is therefore particularly helpful in relation to a posterior type of frozen shoulder:

• Stand upright
• Bring the affected shoulder forward and inwards
• Use the other arm to bring the affected arm further over, like this you
are creating a stretch in the back of the shoulder
• Maintain a nice even stretch, this should stretch not hurt • Hold that position for up to 30 seconds
• Relax and repeat

Towel Pulling 

This exercise is great for improving the range of motion. It is best performed in phases II and III. You may not be able to reach up behind your back until your shoulder has improved, but never the less, this exercise is highly recommended when you are able.

• Using a large bath towel roll it into a long sausage shape
• Throw the towel over your affected shoulder using the good arm
• Hold one end of the towel with the frozen shoulder hand
• With the other hand pull the towel down until you feel a stretch in the shoulder

 

 

Crawl the Wall (Part 1)

• Turn sideways to the wall
• Using the affected arm, gently crawl the fingers up the wall

• Remember where you get to
• Crawl back down the wall slowly
• Repeat several times

Crawl the Wall (Part 2)

• Turn to face the wall and repeat the exercise slowly

 

Front of shoulder stretch

This is a brilliant stretch using the fit ball. This exercise stretches out the front of the shoulder. The stretch is also so comfortable that it may be held for a long time, it allows you to really work into the stiff areas of your shoulder. This is how it is done:

• Sit your knees on a mat or a pillow
• Hands onto the ball
• Then roll the ball forward until you feel a stretch in the front of your
shoulder
• Keep your head down.
• Maintain that posture for up to a minute

• Rest and repeat 3-4 times

Remember: Before starting any exercise program for frozen shoulder, it's crucial to consult with your doctor, physical therapist, or other qualified healthcare provider. They can assess your specific condition and recommend the most appropriate exercises for you. Do not attempt any exercises that cause significant pain.

Reclaiming Your Shoulder: A Path to Recovery

Frozen shoulder can be a challenging condition, but with consistent effort and the right approach, you can regain your shoulder's mobility and ease your pain. Remember that movement is your ally in this journey. By staying active, performing targeted exercises, and working closely with your healthcare team, you can shorten your recovery time and get back to doing the things you love. Be patient with yourself, listen to your body, and celebrate the small victories along the way. Reclaiming your shoulder's function is a process, and you're not alone in this journey.

For massage therapists and rehabilitation professionals looking to deepen their knowledge and skills in treating frozen shoulder, the NAT Treating Frozen Shoulder online course (accredited for 5 CE/CPD) offers valuable insights and practical techniques. Additionally, the NAT Treating the Complex Shoulder online course (8 hours CE/CPD) provides a comprehensive approach to shoulder assessment and treatment.

Disclaimer:

This blog post is for informational purposes only and does not constitute medical advice. The exercises and information provided here are not intended to diagnose, treat, cure, or prevent any disease or injury. It is essential to consult with a qualified healthcare professional, such as a doctor, physical therapist, or occupational therapist, before starting any new exercise program, especially if you have any pre-existing health conditions or are experiencing significant pain. The authors and publishers of this blog post are not liable for any injuries or health problems that may arise from following the information presented here. The mention of specific organizations or training programs does not constitute an endorsement. Always consult with your physician or other qualified healthcare provider before starting any new treatment or making any changes to your existing treatment plan.