Frozen Shoulder

Adhesive capsulitis, another name for frozen shoulder, is a disorder that causes discomfort and stiffness in the shoulder joint, which limits movement. It might persist for months or years and usually develops gradually. Exercises are essential to the healing process because they increase strength, decrease discomfort, and restore mobility.

The main goal of frozen shoulder exercises is to strengthen and gently stretch the shoulder muscles without doing anything that makes the pain worse. These workouts are frequently broken down into phases:

1. Stretching Exercises: Increase range of motion and flexibility.
2. Strengthening Exercises: As the shoulder heals, concentrate on regaining muscle strength.
3. Functional Exercises: Help in regaining normal shoulder function for daily tasks.

To prevent overtaxing the joint, consistency and slow progress are crucial. Particularly in the early phases of the ailment, it is advised to carry out these exercises under the supervision of a medical professional or physiotherapist.

Causes of Frozen Shoulder

The thickening, tightening, and inflammation of the joint capsule—the connective tissue that surrounds the shoulder joint—causes frozen shoulder. The following are typical reasons and contributing elements:

1. Prolonged Shoulder Immobility

• Immobilization brought on by surgery or injury (such as rotator cuff tears or fractures) can restrict shoulder motion and raise the risk of frozen shoulder.

2. Medical Conditions

• Diabetes: Although the precise relationship is still unknown, those with diabetes are more vulnerable.
• Thyroid Disorders: A higher occurrence is linked to conditions like hyperthyroidism and hypothyroidism.
• Cardiovascular Diseases: Recovery from heart surgery and heart disease may be factors.
• Neurological Conditions: Conditions like Parkinson’s disease may make people more vulnerable.

3. Inflammatory Processes

• Frozen shoulder can result from inflammation in the shoulder joint or surrounding tissues, which is frequently brought on by overuse or inflammatory reactions.

4. Hormonal Changes

• Hormonal changes, including menopause, may be a contributing factor; this is more prevalent in women between the ages of 40 and 60.

5. Idiopathic Causes

• Idiopathic adhesive capsulitis is the term for the condition that occasionally appears without a known cause.

Risk Factors

• Age: usually takes place between the ages of 40 and 60.
• Gender: Compared to men, women are more commonly impacted.
• Lifestyle: A sedentary lifestyle may make frozen shoulder more likely to occur.

Frozen Shoulder Exercises

Exercise on a regular basis is crucial for treating frozen shoulder. Restoring mobility, minimizing discomfort, and progressively regaining strength are the objectives. These efficient exercises are broken down into routines for strengthening and stretching.

1. Pendulum Stretch

• Purpose: increases mobility and loosens the shoulder joint.

Steps:

1. Lean forward a little while standing, allowing your afflicted arm to hang down.
2. Make little clockwise and counterclockwise movements with your arm.
3. Rotate ten to fifteen times in each direction.

Advice: Don’t force the movement; instead, gradually increase the circle’s size.

2. Towel Stretch

• Purpose: Enhances flexibility.
• Steps:

1. With one hand behind your back and the other over your shoulder, grasp a towel behind your back.
2. To extend the injured shoulder, use the unaffected hand to pull the towel upward.
3. Hold for ten to twenty seconds. Five to ten times, repeat.

3. Cross-Body Stretch

• Purpose: Improves range of motion.
• Steps:

1. Raise your afflicted arm at the elbow with your unaffected hand.
2. Pull the afflicted arm gently over your chest.
3. Hold for 15–30 seconds. Do this three to five times.

4. Wall Walk (Finger Walk)

• Purpose: increases shoulder flexibility over time.
• Steps:

1. Position yourself around an arm’s length away from a wall.
2. Put your fingertips at waist height on the wall.
3. Move your fingers as slowly and painlessly as you can up the wall.
4. Walk your fingers back down after pausing. Five to ten times, repeat.

5. External Rotation with a Band

• Purpose: makes the rotator cuff muscles stronger.
• Steps:
  1. Attach a resistance band to a stable object at waist height.
  2. Hold the band with your affected arm, keeping your elbow bent at 90 degrees.
  3. Rotate your arm outward, keeping the elbow in place.
  4. Return to the starting position. Repeat 10-15 times.

6. Overhead Stretch

• Purpose: Restores overhead mobility.
• Steps:

1. Hold a stick or broom handle in both hands, palms up, while lying on your back.
2. As far as it doesn’t hurt, slowly raise your arms upward.
3. Hold for five to ten seconds. Five to ten times, repeat.

Tips for Success

• Before beginning any activities, use a heating pad or a hot shower to warm up your shoulder.
• Do these exercises every day or as directed by your physician.
• Steer clear of pushing through intense or harsh discomfort.
• Increase the range of motion and intensity gradually.

Conclusion

Although frozen shoulder can be a distressing condition, healing is possible with the correct exercises and constant effort. You can regain strength, decrease pain, and improve mobility by comprehending the causes and adhering to a regimented workout program. See a healthcare provider for individualized advice if your pain or difficulty gets worse.

Read More: Post-Surgery Success, Caring for Yourself After Spinal Fusion 

FAQs About Frozen Shoulder

1. What are the symptoms of frozen shoulder?

• Shoulder joint pain and stiffness.
• shoulder mobility issues, particularly when moving behind the back or overhead.
• The symptoms can be categorized into freezing, frozen, and thawing stages and usually get worse over time.

2. What are the treatment options for frozen shoulder?

• medicines (such as anti-inflammatory pills), physical therapy, and corticosteroid injections are examples of non-surgical therapies.
• In extreme situations, surgical procedures such capsular release or shoulder manipulation could be taken into consideration.

3. How effective are exercises for frozen shoulder?

• For pain relief, stiffness reduction, and range of motion improvement, regular, mild workouts are essential.
• For optimal effects, exercises should be performed regularly and under supervision.

4. Can frozen shoulder go away on its own?

• Although it can take months or even years, frozen shoulder usually goes away on its own.
• Recovery can be accelerated by active management through therapy and exercise.

5. What is the role of physiotherapy in managing frozen shoulder?

• To lessen discomfort and regain mobility, physiotherapy uses manual therapy, guided exercises, and other techniques including ultrasound therapy.