Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint, gradually limiting movement. It usually develops after an injury or surgery, but sometimes its cause is unknown. The discomfort and immobility can make even simple tasks, like reaching overhead or getting dressed, difficult. Fortunately, specific exercises can help alleviate the stiffness and improve mobility over time.
Best Exercises for Frozen Shoulder
The right exercises are gentle and aimed at restoring movement without causing additional strain. Here are five simple exercises you can do at home to help ease frozen shoulder stiffness.
1. Pendulum Stretch
This exercise helps to gently loosen the shoulder joint using passive movement.
How to do it: Stand with your unaffected arm resting on a table or sturdy surface for support. Let your affected arm hang down freely, and start swinging it in small circles, both clockwise and counterclockwise. Perform this for about 30 seconds in each direction, repeating 3 to 5 times per day.
The pendulum motion uses gravity to gently move the shoulder without applying force, helping to prevent stiffness from worsening.
Also read: Frozen Shoulder: Why It Happens And How To Handle It, Expert Explains
2. Towel Stretch
The towel stretch targets the shoulder muscles, encouraging gradual mobility.
How to do it: Hold a towel behind your back with both hands, one hand reaching from above the shoulder and the other from below. Use your unaffected arm to gently pull the affected arm upward. Hold this position for 15 to 30 seconds and repeat 10 to 20 times per day.
This stretch helps release tension in the rotator cuff muscles, improving shoulder flexibility.
3. Finger Walk
This exercise helps increase shoulder flexibility by allowing controlled movement.
How to do it: Stand facing a wall at arm's length. With your affected arm, use your fingers to "walk" up the wall as high as you can comfortably reach. Hold the position for a few seconds before slowly walking your fingers back down. Repeat 10 to 20 times daily.
The finger walk promotes upward shoulder movement without stressing the joint, allowing gradual mobility improvement.
4. Cross-Body Stretch
This stretch targets the muscles around the shoulder joint, helping to alleviate tightness.
How to do it: Sit or stand, and use your unaffected arm to lift your affected arm at the elbow. Pull it gently across your chest until you feel a stretch in the shoulder. Hold for 15 to 30 seconds and repeat 3 to 5 times daily.
The cross-body stretch helps to loosen tight shoulder muscles, making it a helpful exercise during the "frozen" stage of the condition.
Also read: Dos And Don'ts For Frozen Shoulder
5. Armpit Stretch
This exercise helps to stretch the muscles under the arm, which are often tight in people with frozen shoulder.
How to do it: Use your unaffected arm to lift the affected arm onto a shelf or table, then bend your knees slightly to stretch the armpit. Hold for 10 to 20 seconds, repeating this stretch a few times daily.
The armpit stretch is an excellent way to gradually increase shoulder mobility, especially if the upper part of the arm feels particularly stiff.
Importance of Consistency
Consistency is the key to seeing results with these exercises. While they may seem simple, doing them regularly over time can significantly improve your range of motion and reduce shoulder stiffness. A 2019 study published in the British Medical Journal showed that patients who performed shoulder exercises daily saw better outcomes than those who did not. The movements don’t need to be rushed—starting slowly and gradually increasing the intensity as your shoulder becomes more mobile is crucial.
If you don’t see improvement or if the pain becomes worse during exercises, it’s essential to consult a healthcare provider. Physical therapists can provide a more structured exercise program tailored to your needs. In some cases, additional treatments like anti-inflammatory medications or injections may be recommended to reduce pain and inflammation.
Conclusion
Frozen shoulder can be a frustrating and painful condition, but regular, gentle exercises can help improve shoulder mobility and reduce stiffness. The key is to be consistent and patient with your progress. By incorporating exercises like the pendulum stretch, finger walk, and towel stretch into your routine, you’ll be on your way to reclaiming your shoulder’s range of motion and reducing discomfort. Remember, recovery takes time, but with the right approach, it’s possible to regain your freedom of movement.