Frozen shoulder can be an incredibly difficult condition to live with. It lasts for months and causes both pain and restricted mobility, depending on what stage you’re in. As you might expect, this discomfort can dramatically impact your daily activities. Fortunately, several frozen shoulder relief exercises can help relieve symptoms and support recovery.
Frozen shoulder, also known by its medical name adhesive capsulitis, is a condition in which the shoulder joint becomes stiff and painful due to inflammation and tightening of the connective tissue surrounding the joint. It typically develops in three stages: the freezing stage, the frozen stage, and the thawing stage. Each stage requires different treatment approaches.
At PhysioCare Rehab and Wellness, we’ll work with you to identify the best frozen shoulder relief exercises for your needs, helping to create a truly customized program. While frozen shoulder usually resolves independently, working with our physical therapists can help maximize and facilitate your recovery.
How Physical Therapy Addresses Frozen Shoulder at Each Stage
Freezing Stage: Pain Management and Maintaining Mobility
The initial freezing stage consists of increasing pain and decreasing range of motion. During this stage, we focus on pain management techniques, such as manual therapy and controlled exercises, to help you maintain your current range of motion without aggravating your shoulder.
Examples of Freezing Stage Exercises
Pendulum Swings
- This gentle exercise involves letting your arm dangle and then slowly swinging it in small circles so gravity can stretch the shoulder.
Cross-Body Arm Stretch
- Stretching the arm across the chest helps maintain mobility. We’ll make sure you perform correctly.
Shoulder Rolls
- These help reduce tension and improve blood flow to the shoulder area.
Frozen Stage: Restoring Range of Motion
As the name suggests, the frozen stage is marked by severe stiffness in the shoulder, although your pain is usually less intense. At this stage, we focus on improving your shoulder mobility with active stretches and other exercises (while remaining mindful of your shoulder’s limitation).
Examples of Frozen Stage Exercises
Towel Stretch
- This exercise involves holding a towel behind your back and gently using the “good” arm to stretch the limited one, helping to improve mobility.
Finger Walk
- To perform this exercise, you’ll use your fingers to “walk” the affected arm up the wall (forward and sideways), gradually and safely extending the shoulder.
External Rotation
- This exercise involves holding a stick or cane and gently rotating the affected arm outward.
Thawing Stage: Strengthening and Full Recovery
In the thawing stage, your range of motion will gradually improve. At this point, our focus shifts to restoring full mobility while strengthening your shoulder muscles to enhance stability and prevent future issues.
Examples of Thawing Stage Exercises
Resistance Band Rotations
- This exercise uses resistance bands to challenge your muscles as you rotate the shoulder outward and inward.
Wall Push-Ups
- These modified push-ups against a wall help strengthen the shoulder muscles without putting excessive strain on the joint.
Arm Raises with Light Weights
- Lifting light dumbbells to the front and side helps safely increase shoulder strength. We’ll let you know which weight works best for your needs.
Get Started with Frozen Shoulder Relief Today
Are you struggling with frozen shoulder? Physical therapy at PhysioCare Rehab and Wellness can help you through every stage of the condition so you can return to your daily activities quickly and safely. Schedule an appointment at our Brandywine, MD, Lanham, MD, and Silver Spring, MD clinics today to receive your personalized program of effective frozen shoulder relief exercises.
