7 Exercise for Frozen Shoulder That Help

Well Rehab • October 20, 2020
Frozen Shoulder

Frozen shoulder? How does one get a frozen shoulder? What’s it like to experience a frozen shoulder? Chances are you know of someone who suffers from a frozen shoulder due to inflammation or a shoulder injury, and they have to undergo several sessions of physiotherapy to recover. 


Here’s what you need to know about frozen shoulder.


A frozen shoulder, also known as adhesive capsulitis, is a condition that limits your range of motion, especially around the shoulder. The pain occurs gradually and may cause a loss of shoulder movement, making everyday tasks like dressing yourself difficult.


You see, our shoulder is a ball-and-socket joint made up of three bones – humerus, scapula and clavicle. These bones fit into the socket and are surrounded by connective tissues (shoulder capsule) to protect the joint. For better flexibility, synovial fluid lubricates the tissues and joints.


When the tissues surrounding your shoulder’s joint become thicker, scar tissues may develop over time. That’ll reduce the space for your shoulder joint to rotate properly. In some cases, there’s less synovial fluid in the joint.



3 Phases of frozen shoulder


Frozen shoulder develops in three phases – freezing, frozen, and thawing – which typically lasts for months.


In the first phase, you may experience gradual shoulder pain and slowly lose your range of motion.


During the second phase, you may feel that it's no longer painful but your shoulder becomes stiffer.


In the final phase, your shoulder begins to loosen up and you can finally move your shoulder.


However, a complete recovery from a frozen shoulder typically takes between six months and two years.


If you're aiming for a complete recovery, here are the dos and don'ts as a frozen shoulder patient.


Do’s

-       Get enough rest and take recommended pain medication.

-       Avoid strenuous activities involving the shoulder.

-       Use an ice pack to relieve pain in the shoulder.

-       Visit a shoulder specialist if condition worsens.


Don’ts

-       Allow the pain to stop shoulder movement.

-       Sleep on frozen shoulder.

-       Skip physiotherapy sessions.

-       Neglect your diet.



Risk factors of frozen shoulder


Frozen shoulder can occur in anyone, provided that you overwork yourself or neglect any signs of fatigue.


However, there are common risk factors in severe cases of a frozen shoulder.


1.    Age – Frozen shoulder often affects those between the ages of 40 and 60 years old.

2.    Gender – More common in women than men. You’ll be surprised to learn that 70% of the people with frozen shoulder are women.

3.    Shoulder trauma/surgery – Those with a history of a shoulder injury or surgery may have increased risk of developing frozen shoulder.

4.    Diabetes – Diabetics are more likely to develop frozen shoulder due to unknown reasons.



Treatment for Frozen Shoulder


Exercise for frozen shoulder

If you’re concerned about developing this condition, you may want to start exercising those shoulders regularly and watch your diet more closely.


Ahead, we'll be sharing seven exercises as prevention against the frozen shoulder.


Before you conduct the exercises, be sure to warm up your shoulder to prevent the condition from worsening. You can also perform these exercises in the comfort of your home or at a nearby park that has basic exercising equipment.

 


7 Exercises for frozen shoulder that suits Malaysian


1)    Abduction stretch

This stretching implies moving your arms away from the centre of your body. You should first position yourself next to a table and rest your affected forearm and elbow on the table. Then, you slowly slide your forearm away. If you feel any pain in your shoulder, stop the stretching immediately.


2)    Pendulum exercise

This exercise requires you to manipulate the motions without using the muscles of your affected shoulder. First, position yourself next to a table and lean over slightly, allowing the affected arm to dangle on your side. Swing your affected arm in a small circle and perform 10 revolutions in each direction, once a day. You may increase the diameter of your swing but don’t force it.


3)    Wall climb stretch

This stretching implies placing your affected arms against the wall. You should first face the wall, with your affected arm on the wall. Then, you slide your arm up the wall as far as you can. For you to stretch higher up the wall, move your body closer to the wall and hold the stretch for 15 to 20 seconds.


4)    Shoulder shrug

As the name suggests, bring your shoulders up to your ears and hold for a few seconds. For forward and backward movement, do the same with your ears and roll your shoulders in a circular motion. Perform the shrugs in each direction for 10 times.


5)    Adduction exercise

This exercise is the opposite of abduction stretch. You’ll be moving your arm towards your body. First, tie a resistance band onto a doorknob and hold the other end of the band with your affected arm. Stand far enough away from where the band is anchored and pull the band towards your body. Hold for five seconds and repeat the motion 10 to 15 times a day.


6)    Forward flexion

This stretching will require you to gently pull on your affected arm to stretch it. You should first lie on your back comfortably. Then, bring your good arm across the body to lift the affected arm until you feel a stretch. Hold the position for 15 seconds and slowly lower your arm. Perform this stretching until you get stronger.


7)    External rotation door stretch

This exercise will require you to do it at home. You should first stand in a door frame with the elbow of your affected arm bent at a 90-degree angle. Then, place your hand on the door frame and slowly turn your body away from the door frame. If you feel any pain, stop the stretching immediately.


Repeat this exercise two to three times a day.


While these exercises can regularly be done at your convenience, the lack of professional supervision may bring more harm than good.


Be sure to get some professional advice or treatment if your condition worsens. Well Rehab provides a number of therapies which can be customised based on your needs.


For more information about our therapies or services, contact us at +60 12 512 8487 or email wellrehabmanagement@gmail.com.

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