Tag Archives: Frozen Shoulder pain

Frozen Shoulder Exercises

Frozen shoulder exercises you can do at home

Frozen Shoulder, or to give it the proper medical title Adhesive Capsulitis is also sometimes known as Frozen Shoulder Syndrome.

With a Frozen Shoulder the shoulder joint becomes literally becomes stiff, hence the term “frozen shoulder”.

Lack of range of motion in the shoulder is the best indication that you are suffering from frozen shoulder.

Frozen shoulder can take as much as 18 months to fully recover from, and in serious cases, shoulder surgery may be required.

A correct diagnosis, physical therapy, and pain medication will help to relieve you of frozen shoulder. If you suspect that you may have a frozen shoulder see a doctor to get frozen shoulder diagnosed and to start treatment.

Once frozen shoulder has been diagnosed shoulder exercises that you can do at home are likely to be an important part of your treatment plan.

Frozen shoulder treatment exercises

The pendulum exercise

It is important to warm-up your shoulders before doing exercise.

Without warming up, your painful shoulder may become more aggravated.

This first exercises is about bending and swinging your arms like a pendulum. It is important that you move your hands freely without any stiffness.

It looks similar to an elephant moving its trunk and I call it the pendulum exercise. This is a great warm-up exercise.

  • Keep the shoulder completely relaxed
  • Let momentum and gravity move it in circles
  • Go anti-clockwise and clockwise
  • Keep the circles within your comfort zone
  • Perform for 2 minutes, 3 times a day

External rotation or passive stretch exercise

  • Bend the affected arm 90 degrees and reach to a doorjamb as if to shake hands with someone. 
  • Keep your hand placed on the door, and rotate your body, so that your arm is extended to the side of your body. 
  • Rotate only as far as you can, without intense pain. 
  • Relax your muscles, then repeat 5 times.

Forward flexion or supine position exercise

Lie on your back with your legs straight out on the floor.

Use your unaffected arm to lift your affected arm overhead, until you feel a gentle stretch, and hold 15 seconds.

Slowly lower your arm, relax your muscles, and repeat 3 time.

Crossover arm stretch

Gently pull affected arm across your chest, just below your chin, and pull as far as possible, without causing a great deal of pain.

Hold this position 30 seconds, relax, and repeat 5 times.

Stretching

Reaching to get something out of a cabinet can be a good exercise for your shoulder, if you have warmed it, and if you do not overextend the first time.

Exercise is an important part of frozen shoulder treatment. My shoulder program contains full details with clear pictures to make rehabilitating and strengthening you shoulder simple to do at home, you can order it by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Related Frozen Shoulder resources:

Click on the links below for further information:

Symptoms of Frozen Shoulder

Frozen Shoulder Treatment

Exercise for Frozen Shoulder

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

 

 

What is Frozen Shoulder?

Many people don’t know what Frozen Shoulder, or Adhesive Capsulitis is until they are diagnosed with the condition.

Frozen Shoulder is also sometimes known as Frozen Shoulder Syndrome.

Frozen Shoulder symptoms

The shoulder joint becomes stiff, because bands of tissue or adhesions develop. There may be less lubricating fluid or synovial, in the joint.

Limited, or no range of motion is the best indicator of frozen shoulder syndrome.

Frozen shoulder also lasts much longer than a pulled muscle due to overexertion.  A correct diagnosis, physical therapy, and pain medication will help to relieve you of frozen shoulder.

See a doctor to get frozen shoulder diagnosed and to start treatment.

Recovery

It may take as much as 18 months to fully recover, and in some cases, surgery may have to be discussed as a frozen shoulder treatment option.

Types of frozen shoulder

There are primary and secondary types of frozen shoulder.

Primary frozen shoulder

Primary frozen shoulder actually has no known cause.

Secondary frozen shoulder

Secondary frozen shoulder is due to trauma, or immobilization due to surgery, stroke, or other systemic diseases.

Frozen shoulder treatment

The focus of treatment with frozen shoulder or adhesive capsulitis is to continue working on increasing range of motion, but also limiting the pain of doing so.

Gentle exercise along with pain medication or corticosteroid injections may be the best combination, before seeking other alternatives involving surgery.

Alternative medicines may also be very helpful in loosening tissue, reducing inflammation, and relieving pain if you are seeking frozen shoulder treatment.

Adhesive capsulitis, or frozen shoulder treatment, involves preserving as much mobility in the shoulder joint as possible, while controlling the pain.  When you develop frozen shoulder, the joint capsule thickens, and becomes tight.

Frozen shoulder medications

Medications containing aspirin and ibuprofen may help to control the pain, and inflammation, while stronger pain relievers and anti-inflammatory drugs may need to be prescribed in the most painful stage of frozen shoulder.

I usually recommend [easyazon-link asin=”B0026HDURA”]Penetrex®  Anti-Inflammatory Therapy Pain Relief Treatment[/easyazon-link] to help relieve frozen shoulder pain.

Frozen shoulder physical therapy

Physical therapy will usually help, using stretching exercises, to maintain mobility, and to prevent muscle atrophy in the affected arm.

Physical therapy alone may not be beneficial without pain-relieving injections, if the pain is too severe.

Corticosteroids may be injected into the shoulder joints, relieving the pain by treating the inflammation of the tightened tissue causing the pain.

Both therapy and injections used together seem to complement each other, so that the shoulder joint can be exercised to increase range of motion, with limited pain.

Frozen shoulder surgery and alternative treatments

If the frozen shoulder pain and immobility issues last for over 18 months, your doctor may recommend surgery or alternative shoulder treatments.

Alternative medicine such as acupuncture, inserting fine needles at specific points of the body to relieve pain may also be used.

Transcutaneous electrical nerve stimulation (TENS) is another alternative which delivers tiny electrical currents, delivered through electrodes, to key nerves, which in turn may stimulate the release of endorphins, or pain-reducing molecules to block pain.

Capsular joint distension is another alternative treatment for frozen shoulder. Capsular joint distension involves injecting sterile water into the shoulder joint capsule.

This replaces some of the synovial fluid around the joint, and can help to stretch the tissue, making it easier to move the shoulder joint.

Shoulder manipulation is used to help loosen the tightened tissue,  using general anaesthetic.

The doctor then moves your shoulder joint in different directions to loosen the tissue surrounding the joint.  This alternative is used less often, due to the risk of bone fracture.

What is frozen shoulder surgery?

Frozen shoulder surgery may include removing scar tissue and adhesions arthroscopically, using a lighted, tubular instrument inserted through small incisions around the shoulder joint.

Arthroscopic surgery may be used with shoulder manipulation under anaesthesia, where the scar tissue and adhesions are stretched or torn in order to restore range of movement.

Because it is important in frozen shoulder treatment, to exercise as much as possible, a physical therapist can be very important.

The therapist may use ultrasound treatments, sending sound waves to relieve the inflammation surrounding the joint.

Gentle exercises may be the most effective way to loosen the tissue around the shoulder joint, and your doctor or physical therapist will provide exercises to do at home.

Liquid heat is often used to relax the shoulder, before doing the specific exercises, and the exercises should be stopped if the pain experienced is too intense.

Frozen shoulder exercise

Exercise is an important part of frozen shoulder treatment. My shoulder program contains full details with clear pictures to make rehabilitating and strengthening you shoulder simple to do at home, you can order it by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly relieve your shoulder pain<—

Related Frozen Shoulder resources:

Click on the links below for further information:

Frozen Shoulder Pain Cure Program

Symptoms of Frozen Shoulder

Frozen Shoulder Treatment

Exercise for Frozen Shoulder

Diabetes and Frozen Shoulder

Frozen Shoulder Special Report

Frozen Shoulder Exercise

Frozen Shoulder Pendulum Exercise

Frozen Shoulder Home Treatment

Frozen Shoulder And Shoulder Impingement Syndrome

 

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

 

How to Treat Frozen Shoulder

Effective Frozen Shoulder Treatment

Frozen shoulder is a very painful condition that is becoming more and more common in my clinics. One of the most effective  Frozen Shoulder treatments is stretching and shoulder exercises.

A big problem with frozen shoulder is that when people experience shoulder pain they stop using the joint. A natural reaction to avoiding pain, but this causes further immobility and makes the problem worse. This is why shoulder exercises and stretching is vital if you suffer from a frozen shoulder.

Over the next few post I will examine frozen shoulder treatment options and exercises

Frozen shoulder exercises are so important that I am going to devote a series of blog posts to treatment options and exercises for frozen shoulder over the next week.

Enter your details in the form on this page for your FREE Shoulder Pain Special Report.

Frozen Shoulder Acupuncture Treatment

Frozen Shoulder, or Adhesive Capsulitis, is called “Frozen Shoulder” because the condition usually results in the shoulder joint becoming stiff or “frozen”. This  causes pain and immobility of the shoulder joint.

Acupuncture is one of the alternative treatments available for Frozen Shoulder.
Acupuncture, involves needles being carefully inserted into specific points on the body to relieve pain.

According to Traditional Chinese Medicine, each of the acupuncture points lies on a meridian, along which vital energy, called “chi”, flows.

To many westerners the idea of acupuncture as a treatment option is both new and strange, but there are many patients who report frozen shoulder pain relief after acupuncture.

Does Acupuncture Work?

The problem with assessing the effectiveness of acupuncture in the treatment of frozen shoulder is finding unbiased evidence.

Whilst patients do report pain relief, very few medical studies have been conducted on the use of acupuncture for treating frozen shoulder.

Those studies that have been conducted have been received with mixed reviews by the medical community.

For further information see Acupuncture and Frozen Shoulder

Can Acupuncture Cure Frozen Shoulder?

Frozen Shoulder, or Adhesive Capsulitis, is the progressive and spontaneous inflammation of the shoulder.

In acupuncture, small needles are inserted into specific points on the body to relieve pain. In a recent study published in the Hong Kong Medical Journal, thirty-five adults diagnosed with Frozen Shoulder were randomly split into either an exercise group, or an exercise plus acupuncture group, and treated for six weeks.

Patients with right-shoulder pain had the needle inserted in the left leg, and left-shoulder pain was treated with a needle in the right leg. Patients receiving acupuncture in along with shoulder exercises showed overall greater improvement in shoulder mobility.

There are some criticisms of the Hong Kong study, but as acupuncture is generally considered safe, using acupuncture to treat Frozen Shoulder is worth considering.

For further information see Acupuncture and Frozen Shoulder