Frozen shoulder exercises

The anatomy of the shoulder includes a ball-and-socket joint that consists of 3 bones. Humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone) are the bones that made a ball-and-socket joint. Connective tissues cover this ball-and-socket joint these strong connective tissues are known as shoulder capsules. Thickness in the shoulder capsule with stiffness is known as a frozen shoulder.

Frozen shoulder is a condition that has another name as adhesive causalities. Stiffness in the shoulder, upper arm and pain are some of the signs of frozen shoulder.

Bones of shoulder, ligaments, and tendons are covered by a capsule of tissues. The tightness and thickness of this capsule on the shoulder joint cause the restriction of the movement and it causes the shoulder to get frozen.  

“Rotator cuff fracture” is also a painful condition in the shoulder joint that is very similar to a frozen shoulder.

This “Rotator cuff fracture” is very similar to a frozen shoulder. The reason for this condition is repetitive overhead motion or participation in competitive sports like shot put, cricket, base ball, and hammer throw. 

Both conditions of frozen shoulder and rotator cuff muscle are associated with our shoulder muscles and bones of the upper arm.

Types of frozen shoulder: There are 3 types of frozen shoulders; all these types of frozen shoulder depend upon stages of the frozen shoulder. They are as follows:

Stage 1 (Freezing stage): In this stage, we experience severe and more pain. Due to the severity of the pain range of motion gets affected. Even slight movements can cause pain; hence it restricts the range of motion.

Stage 2 (Frozen stage): Symptoms of pain diminish a little bit but the stiffness in the shoulder gets more severe.

Stage 3 (Thawing stage): In this stage, the range of motion in the shoulder starts improving. To return to a normal level it takes from 6 months to two years in this stage.

We can treat frozen shoulders with the help of exercises as they are very beneficial for the health of your frozen shoulder. Therapeutic modalities and procedures are necessary to limit the pain and aggressive range of motion (ROM).

There are some very beneficial exercises for the frozen shoulder which are as follows:

Passive shoulder range of motion exercises: Severe loss of shoulder range of motion and problematic shoulder motion hurts a lot, working on enhancement of your shoulder range of motion is most important.

Passive shoulder range of motion exercises is the best way to deal with the improvement of mobility in the shoulder.

To perform these Passive shoulder ranges of motion exercises you need a physiotherapist to help you perform these exercises. The direction of motion compromised with the problem of the injured shoulder is abduction, flexion and external rotation.

Passive shoulder range of motion exercises when performed with the help of a physiotherapist helps you keep your shoulder totally relaxed.

Abduction, Flexion, external rotation, and internal rotation are some of the physical movements you can perform during the Passive shoulder range of motion exercises.

Shoulder towel stretch exercises: Towel can also be used to stretch to overcome with the condition of frozen shoulder,” hand behind back” stretch, can help in stretching the tightness in rotator cuff muscles with towel   .

To stretch the front of your shoulder pectorals stretch and chest stretch should be performed to stretch the front of your shoulder. To perform this exercise your physiotherapist must guide you on how to perform this exercise.

Shoulder active range of motion exercises: After doing some of the Passive shoulder range of motion exercises, your next step is to perform exercise which includes moving your arm actively. Shoulder range of motion exercises doing actively means its one step further in your rehabilitation. This is the right time to start moving your arm normally and it can help start getting your shoulder and rotator cuff muscles working again.

These active shoulder ranges of motion exercises are simple to do at home, and they can be performed several times a day but in the supervision of a physiotherapist. The exercise should include abduction, flexion and external rotation. 10 TO 15 reps are enough.

Isometric shoulder exercises: In the fourth step, as you improve step by step with your shoulder mobility with stretching and shoulder range of motion exercises, now it’s time to start strengthening the muscles around your shoulder.

To start using your shoulder and rotator cuff muscles, isometric exercises of the shoulder can be carried out. Without using any special equipment they can help improve the motor functioning (neuromuscular recruitment) of your rotator cuff muscles.

Scapular stabilization exercises: During the condition of the frozen shoulder you can start to use strategies to compensate for your lack of motion at your shoulder joint. One compensatory strategy is to move your shoulder blade excessively when you lift your arm. The exercise can perform on your bed, and there is not any requirement of special equipment.

Rotator cuff strengthening with the stretchable band: Tightness in your muscles is the characteristic of the rotator cuff muscle. In this case it does not mean that you should ignore working on improving the strength of your shoulder and muscles of rotator cuff. To exercise with rotator cuff muscle it’s better to perform with resistance (stretchable band). Exercise with resistance band should be done to strengthen your shoulder in flexion, abduction, external and internal rotation, and extension.10 to 15 repletion’s is recommended once in a day. Your physiotherapist will assist you to perform these exercises perfectly.

Some of the other exercises for frozen shoulder: 

Armpit stretch: By using your healthy arm, lift the affected arm onto a shelf about chest-high. Bend your knees gently, gently stretching the armpit, and then straighten. Bend your knees, with each knee bend, try to stretch little further, but don’t do it forcibly (don’t do it with jerk).

10 to 20 reps a day is recommended in supervision of physiotherapist.

Finger walk:

Outward rotation: Take a rubber stretching band between your both hands with your elbows at a 90 degree angle close to your sides. Rotate the lower part of the affected arm outward 2 to 3 inches and make a hold of around 5 seconds. Do 10 to 15 reps once in a day.

Inward rotation: Stand next to a closed-door take a stretching rubber band and hook one end of the rubber band around the doorknob, hold the other end with the hand of the affected arm, by holding the elbow at around 90-degree angle. Pull the band gently and in slow motion don’t jerk it, pull it towards your body 2 to 3 inches and hold for 5 seconds. Repeat this exercise 10 to 15 times gradually once in a day.

Pendulum stretch: To perform this exercise you should relax your shoulders. Just stand and, lean slowly and slightly, allowing the affected arm to hang down, by swinging the arm in a small circle motion around a foot in a diameter. You have to repeat this 10 times once in a day. As par your improvement increases the diameter of the swing, but don’t try to jerk and force it. As your performance is getting better increase the stretch by holding a light bearable weight around 3 to 5 pounds in measurement in the swinging arm.

Besides these exercises Ayurveda and Ayurvedic herbs are also beneficial to overcome the problem of frozen shoulder: According to Ayurveda frozen shoulder relates with Apabahuka and considered as Vata Vyadhi and Kapha Doshas is the cause behind the frozen shoulder. To reduce Vata vitiation Ayurveda prefers some herbal remedies.

Planet Ayurveda considers some herbal remedies for frozen shoulder:

 In this article we explain the frozen shoulder and some of the herbal remedies to overcome the problem of frozen shoulder.