Exercises for Frozen Shoulder at Home
Adhesive capsulitis, another name for frozen shoulder, is described as “a condition of unknown aetiology, characterized by severe limitation of both active and passive shoulder motion that occurs in the absence of a confirmed intrinsic shoulder pathology.” To reduce pain and maintain a shoulder range of motion doing regular exercises for a frozen shoulder at home is essential.
The freezing (painful), frozen (adhesive), and thawing stages are frequently the order in which a frozen shoulder develops.
The freezing stage, which lasts around 2 to 9 months, is characterized by a widespread, excruciating shoulder discomfort that usually gets worse at night. With a typical progressive loss of glenohumeral flexion, abduction, internal rotation, and external rotation that can persist for 4–12 months, the pain will start to go away during the frozen stage. The patient gradually regains range of motion throughout the thawing stage, which needs around 5 to 26 months to complete. (1)
Most people with frozen shoulders are able to reduce pain and increase their range of motion with regular stretching and exercise. Frozen shoulder exercises typically take time and consistent practice to see improvement.
Before and after performing these exercises, a heat or ice pack can be applied as a modality to relieve pain.
To relieve frozen shoulder, check out these Simple stretches and exercises.
Wand Exercises
1) Assisted Flexion: To perform this exercise, lie on your back with both hands on a stick or a piece of PVC pipe. Maintain straight arms. Raise both arms to the ceiling and move backwards as far as your pain allows. Begin with one set of 15 repetitions three times per day gradually increasing to three sets of 15 repetitions three times per day as you get fitter and stronger.
2) Assisted Abduction: Stand with your arms straight by your sides, holding a broomstick or mop handle. Push your painful arm out to the side using your non-painful arm. Maintain a straight arm and a relaxed shoulder at all times. Begin with one set of 15 repetitions three times per day, gradually increasing to three sets of 15 repetitions three times per day as you get fitter and stronger.
3) Assisted External Rotation: To perform this exercise, lie on your back. Bend your elbows to a 90-degree angle and tuck them in at the side of your body. Holding a walking stick or broom in both hands, push the painful arm out to the side while keeping your elbow tucked in. Do 1 set of 15 repetitions 3 times per day at first, then 3 sets of 15 repetitions 3 times per day as you get fitter and stronger.
Pendulum Exercises
Stand and lean over slightly, allowing the affected arm to relax and hang down. Swing the arm in the back and forward motion then swing the arm in side-to-side motion. You can use your body weight shifting to perform motion easily. Perform 20-30 repetitions of each motion, 2-3 times a day.
Abduction Stretch
Sit close to a table and place your affected elbow and forearm on the surface. Slide your forearm away from your body gradually, and stop when you experience discomfort. As you move, your body will incline, but avoid leaning on the table. Repeat each day two to three times.
External rotation stretch with door
Stand in a door frame with your affected arm’s elbow bent at a 90-degree angle. Place your palm and wrist against the doorframe. Turn your body gradually away from the doorframe while holding your forearm in place. When you experience pain, stop stretching. Repeat daily two or three times.
Towel exercise/ Assisted internal rotation
While standing, place your painful arm behind your back. Drape a rolled-up towel over the unaffected shoulder. Hold the towel with both hands. Pull the painful arm up your back with the unaffected arm. Hold the stretch for 20 seconds, then repeat the exercise five times.
Finger walk on window grill or wall
Stand facing the window grill or wall and place the affected hand over the grill or wall at the lower level. Then slowly start an upward climb on the grill or wall, spider-like, until it reaches the top, or as far as you comfortably can. Slowly lower the arm (with the help of the good arm, if necessary) and repeat. Move towards the grill or wall as you climb upwards and vice versa. Try not to bend the hand from the elbow. Perform 10 -15 repetitions, 2-3 times a day.
Scapular Retraction
You can perform this workout while standing or sitting. Keep your arms by your sides, palms facing forward. Squeeze your shoulder blades together as you pull your shoulders back. Try not to elevate your shoulder during this move. Hold for 5 seconds at first, then progressively extend the hold time as you feel capable, and finally, release the hold carefully. Start with one set of 15 repetitions and work up to three sets as your body gets stronger and fitter.
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