Frozen shoulder, also called adhesive capsulitis, is a condition that causes pain and stiffness in the shoulder joint. It can develop slowly, and symptoms may worsen over time, lasting for months or even years if left untreated. It can be frustrating and painful, but exercises for frozen shoulder can significantly help in recovery and reduce discomfort. In this blog post, we’ll discuss exercises to help alleviate frozen shoulder symptoms, focusing on mobility and pain relief.
What is a Frozen Shoulder Condition?
Before discussing frozen shoulder exercises, it’s essential to understand what frozen shoulder is and how it affects the shoulder joint. A capsule of connective tissue surrounds the shoulder joint. In the case of frozen shoulder, this capsule becomes inflamed, thickened, and tight, limiting the shoulder’s movement. Here are the frozen shoulder stages:
- Freezing Phase: In this phase, pain increases, and the range of motion starts to decrease.
- Frozen Phase: During the frozen phase, pain decreases, but the shoulder is very limited in movement.
- Thawing Phase: Shoulder movement slowly improves over time.
Many factors can contribute to this condition, such as surgery, injury, diabetes, or prolonged immobility. A combination of stretching and mobilization exercises is key to alleviating the pain.
3 Exercises for Frozen Shoulder Recovery
1. Pendulum Swings
The first frozen shoulder exercise is pendulum swings, which can help to maintain some mobility in the joint without putting too much pressure on it.
Here’s how to do it:
- Stand next to a table or a chair and lean forward slightly.
- Support yourself with your unaffected arm on the table or chair.
- Let your affected arm hang down freely toward the ground.
- Gently swing your arm in a circular motion, making small circles at first. Gradually increase the size of the circles if you feel that your mobility improves.
- Perform 10-15 circles in each direction, twice a day.
Benefits:
- Helps maintain joint flexibility and ease stiffness.
2. Towel Stretch
Another effective exercise for frozen shoulder is a towel stretch, which targets both the shoulder joint and the muscles of the arm. It gently stretches the shoulder capsule, relieving pain and increasing flexibility.
How to do it:
- Take a towel and hold one end with your affected arm behind your back.
- Place the other end of the towel on your healthy shoulder, and use your unaffected arm to hold the other end of the towel in front of your chest.
- Slowly pull the towel upwards using your unaffected arm, gently stretching the arm behind your back up, and the shoulder of the affected side.
- Hold the stretch for 15-30 seconds and repeat 3-5 times.
Benefits:
- Stretches the shoulder capsule and surrounding muscles.
- Helps to improve the range of motion in the shoulder.
3. Cross-Body Stretch
You can give a cross-body stretch a try, it targets the posterior part of the shoulder and helps improve flexibility in the shoulder joint.
How to do it:
- Sit or stand with your back straight.
- Extend your affected arm straight in front of you.
- Use your unaffected arm to pull your affected arm gently across your chest.
- Hold the stretch for 15-30 seconds.
- Repeat 3-5 times.
Benefits:
- Helps release tightness in the shoulder joint.
Important Considerations During Recovery
While these exercises are beneficial, it’s important to keep a few things in mind:
- Don’t push too hard, especially in the early stages of recovery. You can increase intensity slowly as you progress.
- It’s crucial to practice daily. If pain increases significantly, you can consult with a chiropractor or another health specialist.
- While exercises can be effective, you can consult with a chiropractor in Hong Kong to receive treatments in parallel, and to ensure you are performing movements in the right way.
Conclusion
Frozen shoulder can be a frustrating condition, but with the right exercises, it is possible to recover. With these exercises, you can help alleviate pain and strengthen your shoulder. At Agape Chiropractic Hong Kong, we can also help you relieve frozen shoulder pain with a personalized treatment plan to meet your specific needs.
We also treat sciatica, a condition that causes discomfort in the lower back and legs. For more on how exercises for sciatica pain can help, check out our previous blog post.
Other Useful link:
