Frozen shoulder, also known as adhesive capsulitis, is one of the most painful and inconvenient conditions a person may have.
A frozen shoulder occurs when the capsule around the shoulder joint swells and tightens, preventing mobility.
It is unknown why this occurs in certain persons. However, it is more likely to occur after holding a shoulder immobile for an extended length of time, such as after surgery or an arm fracture. It is more common in women, but men can get frozen shoulder too.
Even if the stiffness is not severe, stiff or frozen shoulders are typically very painful. Signs and symptoms usually appear gradually and then worsen. Symptoms improve over time, generally within 1 to 3 years.
The good news though: our Bodyworx clients are typically able to resolve frozen shoulder in 1 to 3 months using the AIM Patient Treatment Method that we developed. (Check out this video to hear one of our clients share her frozen shoulder experience.)
More good news is that most tight shoulders may be properly controlled with a combination of home exercises and some advanced hands-on manual therapy techniques that we employ.
It is also important to note that a frozen shoulder must be treated completely differently from a rotator cuff injury, so getting a thorough exam by an orthopedic physical therapist or doctor who specializes in shoulder problems is key.
In this blog, we will discuss a handful of exercises that you can do to help prevent or alleviate a frozen shoulder.
5 Exercises To Do When You Have A Frozen Shoulder
1. Pendular Exercises
Begin this exercise with your injured arm as soon as you are instructed: Lean over and rest your good arm on a table or chair. Allow the arm on the painful side to hang straight down.
Swing the relaxed arm slowly by moving your body. Move it in a circle, then reverse its direction. Then, move the arm back and forth. Finally, move it from side to side.
Allow gravity to move your arm gently. Do not actively lift or move it with your shoulder muscles.
Do the exercise 3 times a day for 5 to 10 minutes each time, or as directed by your healthcare provider. After 1 minute of travel, reverse your direction.
2. Lateral Rotation
Lie on your back to perform this exercise. Place your hands behind your head. Try and keep your shoulders relaxed. Gently move your arms apart and lower towards the bed.
Hold for 5 seconds at first, then progressively increase time as you feel able. Return to the starting position carefully, keeping your hands behind your head.
Do 1 set of 15 reps at first, then 3 sets of 15 repetitions as you get fitter and stronger.
3. Shoulder Rotations with a Towel
A towel should be rolled up lengthwise. Hold the towel above and behind your head with your non-affected arm. Reach behind your back with your aching arm and grab the towel.
Pull the towel upward with your arm over your head until you feel a stretch on the front and outside of your hurting shoulder. Hold for 15–30 seconds. Relax and return the towel to its original position.
Repeat 2–4 times more.
4. Neck Stretches
Tip your right ear to your right shoulder and look straight ahead. As you tilt your head to the right, keep your left shoulder from rising. Hold for 15–30 seconds.
Shift your gaze to the left. As you tilt your head to the left, keep your right shoulder from rising. Hold the position for 15 to 30 seconds.
Repeat 2–4 times on each side.
5. Sleeper Stretch
Lie down on the afflicted arm’s side, with the arm stretched straight out. Knees should be bent at an angle. Bend the afflicted arm to produce a 90-degree angle at the elbow.
The forearm should be elevated off the ground, with the fingers pointing upward. Push the injured arm toward the ground using the good arm’s hand (palm facing the ground).
Each stretch should be held for 30 to 60 seconds. Stretch twice or three times every day.
What if I’ve Done the Exercises and I Still Have Shoulder Pain
You might be going through these exercises and they aren’t getting the results that you want. Which is why it may be time to come see us.
In fact, many of our most successful clients have seen poor success because they just do not know where to start or have received the wrong information from others in the field. Even if you have suffered for months or years, consider coming in to see us and get evaluated.
Treatment here at Bodyworx includes listening to your story regarding what has happened, evaluating anatomical structures from the toes, mid foot, ankle, calf, knee, back, neck or shoulder.
We then educate the patient on what is going on and why it’s happening so you can understand the mechanism that may have caused the injury.
Oftentimes patients walk out with 50% less pain than when they walked in. They are elated regarding the progress. We then empower you with specific things to do at home to put you in control of the pain instead of the pain controlling you.
Find Out More About Treatment For Shoulder Pain
If you are struggling with shoulder pain, feel free to schedule a free phone consult, or contact us to arrange a free discovery visit. You can also feel free to give us a call at 316.558.8808 (We still like to talk on the phone!)
We also have many other shoulder and pain point related videos on our YouTube channel.
Don’t let a frozen shoulder keep you from returning to what you love to do! It might be going to the gym, shoot baskets, throwing the ball around, or playing with the kids. It is still possible to enjoy these things, you just need to know where to start!
We love to keep people in Wichita, Andover, Derby, Goddard, and Maize (as well as the surrounding areas in Kansas) mobile, active, and off pain pills – let our expertise go to work for you to help you return to the activities you love.
Don’t forget, you can schedule a no-obligation (and free!) phone consult or visit us at our Wichita clinic as part of your free discovery visit. Or just give us a call at 316.558.8808.
Until next time,
Cody Barnett PT
Other Free Resources To Help Reduce Pain
Download one of our free reports – Free Back Pain Report – 9 Easy Ways To End Back Pain And Stiffness
Read Our Blog – Choosing the Right Shoes To Prevent Plantar Fasciitis
Read Our Blog – Arthritis And Cold Laser Therapy
Follow Us On Social Media – Bodyworx Physical Therapy Facebook, Bodyworx Physical Therapy YouTube
