Frozen shoulder, also known as adhesive capsulitis, is a painful and often debilitating condition characterised by stiffness and limited range of motion in the shoulder joint. This condition can significantly impact daily activities, making even simple tasks like reaching for objects or dressing challenging. Understanding what frozen shoulder is, who it affects, and how to alleviate its discomfort through targeted exercises can help manage the condition effectively.

What Is Frozen Shoulder?

Frozen shoulder occurs when the connective tissue surrounding the shoulder joint, known as the shoulder capsule, becomes inflamed and thickens, leading to pain and restricted movement. The condition typically progresses through three stages:

1. Freezing Stage (Painful Stage):
   • This initial stage is marked by gradual onset of pain in the shoulder, which worsens over time. As the pain increases, the range of motion in the shoulder becomes progressively limited. This stage can last from six weeks to nine months.
2. Frozen Stage (Stiffness Stage):
   • During this stage, the shoulder becomes stiffer, and the pain may decrease. However, the range of motion remains severely restricted. This stage can last from four to twelve months.
3. Thawing Stage (Recovery Stage):
   • In this final stage, the shoulder's range of motion gradually begins to improve. Pain may continue to diminish, and the condition eventually resolves, although full recovery can take several months to years.

Who Does Frozen Shoulder Affect?

Frozen shoulder most commonly affects people between the ages of 40 and 60, with women being more susceptible than men. The condition is also more likely to occur in individuals with certain risk factors, including:

• Diabetes: People with diabetes are at a higher risk of developing frozen shoulder. It is estimated that 10-20% of people with diabetes will experience this condition.
• Immobility or Reduced Shoulder Movement: Shoulder injuries, surgery, or other conditions that limit shoulder movement can increase the risk of developing frozen shoulder.
• Other Medical Conditions: Conditions such as hypothyroidism, hyperthyroidism, cardiovascular disease, and Parkinson's disease have been linked to a higher incidence of frozen shoulder.
• Previous Shoulder Injuries: A history of shoulder injuries or surgeries can lead to scar tissue formation, which may contribute to the development of frozen shoulder.

Exercises to Alleviate Frozen Shoulder Discomfort

While frozen shoulder can be painful and restrictive, certain exercises can help alleviate discomfort, improve flexibility, and restore range of motion. It is important to perform these exercises gently and consistently. If you experience severe pain, it’s advisable to consult with one of our Health Partners before starting any exercise routine.

1. Pendulum Stretch:
   • Stand and lean forward slightly, allowing your affected arm to hang down. Gently swing your arm in small circles, about 10 times in each direction. Gradually increase the size of the circles as your shoulder loosens up. Perform this exercise once or twice a day.
2. Towel Stretch:
   • Hold a towel behind your back with both hands, with your good arm on top and the affected arm below. Use your good arm to gently pull the towel upward, stretching the affected shoulder. Hold the stretch for 15 to 30 seconds, then relax. Repeat this exercise 10 to 20 times daily.
3. Finger Walk:
   • Stand facing a wall about three-quarters of an arm's length away. Using only your fingers, walk your affected arm up the wall as high as you comfortably can. Keep your elbow slightly bent. Slowly lower your arm and repeat the exercise 10 to 20 times a day.
4. Cross-Body Stretch:
   • Use your good arm to lift your affected arm at the elbow and bring it across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 30 seconds, then relax. Repeat this exercise 10 to 20 times daily.
5. Armpit Stretch:
   • Use your good arm to lift the affected arm onto a shelf or tabletop about chest height. Gently bend your knees to open up your armpit, stretching the shoulder. Hold for 15 to 30 seconds, then straighten up. Repeat this stretch 10 to 20 times a day.
6. External Rotation:
   • Hold a rubber exercise band between your hands, keeping your elbows at a 90-degree angle close to your sides. Gently rotate your forearms outward, keeping your elbows against your sides. Hold for a few seconds, then return to the starting position. Repeat 10 to 15 times daily.
7. Internal Rotation:
   • Hook one end of a rubber exercise band to a doorknob and hold the other end with the affected arm. Keep your elbow at a 90-degree angle and close to your side, then gently pull the band towards your body, rotating the forearm inward. Hold for a few seconds, then return to the starting position. Repeat 10 to 15 times daily.

Frozen shoulder is a challenging condition that can significantly impact your quality of life, but understanding it and incorporating specific exercises can help alleviate discomfort and improve shoulder mobility. It’s crucial to remain patient and consistent with your exercises, as recovery can be slow. Please have a chat with one of our Real Health Partners to ensure that your exercise routine is appropriate for your specific condition. With time and dedication, you can regain your shoulder’s range of motion and reduce the pain associated with frozen shoulder.

Image by Angelo Esslinger from Pixabay