Comprehensive Guide to Frozen Shoulder Exercises148

Frozen shoulder, also known as adhesive capsulitis, is a common condition that causes pain, stiffness, and a limited range of motion in the shoulder joint. It can make everyday activities, such as reaching overhead or behind the back, difficult or impossible.

While there is no cure for frozen shoulder, there are a number of exercises that can help to improve range of motion, reduce pain, and speed up the healing process. These exercises can be done at home or under the guidance of a physical therapist.

Exercises for Frozen Shoulder

Passive Range of Motion Exercises

These exercises involve moving the shoulder joint through its range of motion without using any muscles. They can be done by yourself or with the help of a partner.
Shoulder flexion: Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your shoulders, with your elbows bent at 90 degrees. Slowly lift your arms overhead until they are straight up. Hold for 10 seconds, then slowly lower them back down.
Shoulder extension: Lie on your stomach with your arms at your sides. Slowly lift your arms behind you until they are straight up. Hold for 10 seconds, then slowly lower them back down.
Shoulder abduction: Lie on your side with your arm resting on your body. Slowly lift your arm out to the side until it is parallel to the floor. Hold for 10 seconds, then slowly lower it back down.
Shoulder adduction: Lie on your side with your arm raised overhead. Slowly lower your arm across your body until it is parallel to the floor. Hold for 10 seconds, then slowly raise it back up.
Shoulder external rotation: Lie on your back with your arms at your sides. Slowly rotate your arms outward until your palms are facing up. Hold for 10 seconds, then slowly rotate them back inward.
Shoulder internal rotation: Lie on your back with your arms at your sides. Slowly rotate your arms inward until your palms are facing down. Hold for 10 seconds, then slowly rotate them back outward.

Active Range of Motion Exercises

These exercises involve using your own muscles to move your shoulder joint through its range of motion.
Shoulder flexion: Stand up straight with your arms at your sides. Slowly raise your arms overhead until they are straight up. Hold for 10 seconds, then slowly lower them back down.
Shoulder extension: Stand up straight with your arms at your sides. Slowly lift your arms behind you until they are straight up. Hold for 10 seconds, then slowly lower them back down.
Shoulder abduction: Stand up straight with your arms at your sides. Slowly lift your arms out to the sides until they are parallel to the floor. Hold for 10 seconds, then slowly lower them back down.
Shoulder adduction: Stand up straight with your arms raised overhead. Slowly lower your arms across your body until they are parallel to the floor. Hold for 10 seconds, then slowly raise them back up.
Shoulder external rotation: Stand up straight with your arms at your sides. Slowly rotate your arms outward until your palms are facing up. Hold for 10 seconds, then slowly rotate them back inward.
Shoulder internal rotation: Stand up straight with your arms at your sides. Slowly rotate your arms inward until your palms are facing down. Hold for 10 seconds, then slowly rotate them back outward.

Stretching Exercises

Stretching exercises can help to improve flexibility and range of motion in the shoulder joint.
Shoulder stretch: Stand up straight with your arms at your sides. Reach your left arm across your body and grasp your right elbow. Pull your right arm across your body until you feel a stretch in your left shoulder. Hold for 10 seconds, then release. Repeat on the other side.
Cross-body shoulder stretch: Stand up straight with your feet shoulder-width apart. Reach your left arm overhead and bend your elbow so that your hand is behind your head. Reach your right arm across your body and grasp your left elbow. Pull your left elbow across your body until you feel a stretch in your right shoulder. Hold for 10 seconds, then release. Repeat on the other side.
Doorway stretch: Stand in a doorway with your feet shoulder-width apart. Place your hands on the door frame at shoulder height, with your elbows bent at 90 degrees. Step forward into the doorway until you feel a stretch in your shoulders. Hold for 10 seconds, then release.

Tips for Doing Frozen Shoulder Exercises

When doing frozen shoulder exercises, it is important to:
Start slowly and gradually increase the intensity and duration of your exercises over time.
Do your exercises regularly, even if you are feeling pain.
Listen to your body and stop if you experience any pain.
Use a warm compress or take a warm bath before doing your exercises to help relax your muscles.
Be patient, as it may take several weeks or months to see results.

Conclusion

Frozen shoulder is a common condition that can cause pain, stiffness, and a limited range of motion in the shoulder joint. However, there are a number of exercises that can help to improve range of motion, reduce pain, and speed up the healing process. These exercises can be done at home or under the guidance of a physical therapist. With patience and perseverance, you can overcome frozen shoulder and regain full use of your shoulder joint.

2025-02-03

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