Physical Therapy Exercises for Frozen Shoulder
What is Frozen Shoulder?
Frozen Shoulder, clinically known as Adhesive Capsulitis, is the stiffening of the shoulder due to scar tissue, which results in painful movement and loss of range of motion. According to OrthoInfo, hallmark signs of adhesive capsulitis are severe pain and being unable to move your shoulder. It most often affects adults between the ages of 40 and 60 and is more common in people with diabetes or thyroid conditions.
What are Signs & Symptoms of Frozen Shoulder?
Frozen shoulder usually starts with a dull ache and pain when moving the arm, which is often worse at night. Over time, the shoulder becomes stiff, making it hard to reach overhead, behind your back, or out to the side. Symptoms typically move through three stages (freezing, frozen, and thawing) over one to three years. Physical therapy focused on shoulder flexibility is the primary treatment, though more serious cases may need surgery.
If you are experiencing any of these symptoms, visit your doctor or physical therapist to be properly diagnosed.
THE 3 STAGES: HOW LONG IT LASTS
AND WHAT PT DOES AT EACH STAGE
What Are Exercises To Loosen Shoulders?
As mentioned, physical therapy is the top treatment recommendation for frozen shoulder. There are a variety of PT exercises that you can do at home to help recover. Of course, you should also visit a physical therapist who can develop a specific treatment program developed around your personalized needs.
- Passive Stretch: This stretch helps to increase the range of motion. To complete this stretch, stand in a doorway and bend the affected arm’s elbow to 90 degrees to reach the door jamb. Hold on to the frame while rotating your body & hold for 30 seconds.
- Towel Stretch: This stretch is performed to loosen the front of your shoulder. To complete this stretch, hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it toward your back. A gentle stretch should be felt in the front or side of your shoulder. Once you feel a stretch in your shoulder, hold the position for two or three seconds, and then slowly release the stretch.
- Finger Walk: To complete this exercise stand upright with your shoulder about 2 feet from the wall. Raise your arm to shoulder level with your elbow slightly bent and gently “walk” your fingers up the wall. Stop once you’ve reached the highest point you can comfortably go, and slowly lower your arm. If possible, it is beneficial to perform this exercise 10 to 20 times a day.
- Crossover Arm Stretch: To complete this exercise you can be standing or sitting. Gently pull one arm across your chest just below your chin as far as possible without causing pain. Hold for 30 seconds. Relax and repeat.
- Resistance Band Strengthening: There are a variety of exercises that can be performed with a resistance band. Once motion starts to return, a band can help strengthen your shoulder in flexion, abduction, internal and external rotation, and extension. These can be performed by tying the band to a doorknob and pulling the band toward your body two or three inches and holding for five seconds.
Stretches should feel like mild tension, not sharp pain. If an exercise increases your pain, stop and check with your physical therapist.
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Shoulder Exercises for Shoulder Pain
If you have been experiencing pain in your shoulders, these five exercises will help alleviate shoulder pain. These shoulder pain exercises can quickly be done throughout your day and can help improve your shoulders.
Exercises to Prevent Shoulder Injuries for Baseball Players
One of the most used body parts while playing baseball is the shoulder, and one of the most crucial muscles of the shoulder is the rotator cuff. These eight shoulder exercises will help you stay on the diamond all season long.
JAG Physical Therapy is proud to offer treatment options for frozen shoulder. For more information or to make an appointment to meet with one of our therapists please contact us here.
Learn More About Shoulder Physical Therapy From JAG PT:
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