7 frozen shoulder exercises that actually work

physiotherapy for frozen shoulder

Do you have a frozen shoulder and are considering physiotherapy for treatment? Many people with frozen shoulder, or adhesive capsulitis, turn to physiotherapy to alleviate their symptoms. Below is some important information about the symptoms and physiology of frozen shoulder.

Frozen shoulder is characterized by a variety of symptoms, the most prominent being stiffness. The persistent pain in the shoulder joint can be challenging to manage and may lead to a significant loss of flexibility. Physical therapy plays a crucial role in restoring movement and reducing pain. Specific exercises are recommended throughout all stages of frozen shoulder to improve mobility and comfort.

frozen shoulder workouts

Frozen shoulder, also known as adhesive capsulitis, is a condition marked by stiffness and pain in the shoulder joint. Those affected may experience shoulder pain, a reduced range of motion, and muscle spasms. Joint stiffness is another common symptom of frozen shoulder. This article provides exercises that can help you recover from frozen shoulder and regain mobility.

7 best exercises for frozen shoulder

1. Codman Pendulum Exercise

• Patient Position: Support your body using the unaffected shoulder, allowing the affected shoulder to hang freely.
• Procedure: Gently swing your arm, beginning with forward and backward movements, followed by side-to-side, and finally small circular motions. Initially, keep the movements within 15 degrees from vertical, gradually increasing to 30 degrees as your shoulder loosens up.

2) towel stretch

Patient Position: Hold one end of a three-foot-long towel behind your back, grabbing the opposite end with your other hand, keeping the towel horizontal.
Procedure: Use your unaffected arm to pull the affected arm upward, stretching it gently.

3) finger walk

Patient Position: Stand facing a wall with a straight elbow for shoulder flexion, or face the wall with the lateral side of the affected shoulder for abduction.
Procedure: Slowly “walk” your fingers up the wall, similar to a spider, raising your arm as high as is comfortable. Let your fingers do the work, not your shoulder muscles. Slowly lower the arm with assistance if needed. Repeat this exercise 10 to 20 times daily.

4) cross-body reach

Patient Position: Sit or stand.
Procedure: Use your unaffected arm to lift the affected arm at the elbow, bringing it across your body. Apply gentle pressure to stretch the shoulder, holding the stretch for 15 to 20 seconds. Perform 10 repetitions.

5) armpit stretch

Patient Position: Place the affected arm on a shelf at chest height.
Procedure: Gently bend your knees to open up the armpit area. Deepen the knee bend slightly with each repetition, stretching the armpit further without forcing it. Perform this exercise 10 to 20 times daily.
As your range of motion improves, incorporate rotator cuff–strengthening exercises. Always warm up your shoulder and complete your stretching exercises before beginning any strengthening routine.

6) outward rotation

Patient Position: Hold a resistance band (theraband) between your hands with elbows bent at a 90-degree angle, keeping your arms close to your sides.
Procedure: Rotate the lower part of the affected arm outward by two or three inches, holding the position for five seconds. Repeat 10 to 15 times, once a day.

7) inward rotation

• Patient Position: Stand next to a closed door, hooking one end of a resistance band around the doorknob. Hold the other end with the hand of the affected arm, keeping your elbow bent at a 90-degree angle.
• Procedure: Pull the resistance band inward toward your body using the affected arm.

These are simple exercises that one can do at home to recover from frozen shoulder. It is always advised to consult a physiotherapist for frozen shoulder before attempting exercises on one’s own. If you are looking for physiotherapy at home, get it from Portea. You can now download the Portea app and book physiotherapy appointment on the go.

is physiotherapy a long-term solution for frozen shoulder?

Physiotherapy for frozen shoulders is just one component of a broader treatment plan for this chronic condition. While physiotherapy can offer temporary relief from pain and stiffness, surgery may be recommended as a long-term solution in more severe cases. Surgery is typically considered when symptoms are serious, and the condition necessitates surgical intervention, such as joint removal. This drastic measure is usually reserved for individuals with severe, chronic pain where other treatments, including physiotherapy, have been ineffective, even if the frozen shoulder hasn’t responded to less invasive approaches.

how can we help?

With Portea, you’re not just getting physiotherapy at home for Frozen Shoulder; you’re gaining a partner in your journey to recovery and well-being. We also offer a range of superior healthcare services, including doctor consultations, medical equipment, nursing home care, and dedicated caretakers. Rely on us for top-tier healthcare solutions tailored to your requirements.

faq’s

What are Manipulation and Mobilisation Techniques for frozen shoulder

Manipulation and mobilization techniques for frozen shoulder offer a quick way to relieve the pressure caused by pain. This therapy is essential for addressing trigger points in the muscles, helping the shoulder return to its normal function. The treatment involves stretching and releasing the shoulder capsule, which helps reduce pain, improve range of motion, and enhance flexibility.

What are Physiotherapy Technique for frozen shoulder

If shoulder pain persists or symptoms don’t improve within three weeks, physiotherapy should be initiated by a physician. Physiotherapy for frozen shoulder involves a combination of physical therapy, medication, and stretching exercises. This approach is designed to restore normal shoulder function while reducing pain and stiffness. The primary goal of physiotherapy is to alleviate the symptoms of adhesive capsulitis, enabling the patient to return to their daily activities.

How to recover fast from frozen shoulder?

Recovering quickly from frozen shoulder requires a combination of consistent treatment, exercises, and lifestyle adjustments. Here are some strategies to help speed up recovery:

1. Start Physiotherapy Early: Engage in physiotherapy as soon as possible. A physiotherapist can guide you through specific exercises designed to improve shoulder mobility and reduce pain.
2. Perform Regular Stretching Exercises: Daily stretching exercises, such as the Codman pendulum, towel stretch, and finger walk, can help maintain and gradually increase your range of motion.
3. Stay Active: Keep the shoulder moving, even if it’s just gentle movements. Avoid immobilizing the shoulder for extended periods, as this can worsen stiffness.
4. Apply Heat Therapy: Applying heat to the shoulder can help relax the muscles and increase blood flow, which may reduce pain and improve mobility.
5. Pain Management: Use over-the-counter pain relievers or anti-inflammatory medications as prescribed to manage pain, making it easier to perform exercises and stay active.

What is the root cause of frozen shoulders?

Frozen shoulder, also referred to as adhesive capsulitis, is typically caused by inflammation. The shoulder joint is surrounded by a capsule with ligaments that connect the shoulder bones. When this capsule becomes inflamed, the bones are unable to move freely within the joint.

What is the new treatment for frozen shoulders?

Capsular release is a minimally invasive surgical procedure used to treat frozen shoulder (adhesive capsulitis). This condition occurs when the connective tissue capsule surrounding the shoulder thickens and tightens, leading to pain and limited movement.

about author

Dr. Aniruddh Bairwa
Dr. Aniruddh Bairwa holds a degree in Bachelor of Physiotherapy from Institute for physically handicapped, Delhi University. He has expertise in pain relieving techniques. Besides working as a therapist, he is a trained choreographer and a beatboxer.