Frozen shoulder pain is a common issue that can cause severe pain and discomfort in the shoulder joint.
While there is no one-size-fits-all solution for frozen shoulders, specific exercises can help alleviate pain and improve the range of motion.
These 5 frozen shoulder exercises can provide quick relief:
Adhesive Capsulitis, also known as frozen shoulder pain, is a common issue that can cause severe pain and discomfort in the shoulder joint. While there is no one-size-fits-all solution for frozen shoulders, specific exercises can help alleviate pain and improve the range of motion.
This blog will share five exercises for a frozen shoulder that can provide quick relief. If you're struggling with frozen shoulder pain, try these 5 frozen shoulder exercises for quick relief. You'll be surprised at how much they can help!
Frozen shoulder is a medical condition of the shoulder that can cause pain and stiffness in the shoulder joint. The condition is defined as difficulty in raising or rotating your arm. A frozen shoulder develops when the connective tissue around the shoulder joint becomes inflamed and stiff. The root cause of frozen shoulder is unknown, but the condition is more likely to affect women and people over the age of 40 years. It is also common in diabetic people or people with other medical conditions that cause changes in the connective tissues of the shoulders.
Frozen shoulder typically develops slowly.
Treatment for a frozen shoulder typically includes physical therapy, exercises, and stretches. Surgery is rarely needed in this condition.
The symptoms of a frozen shoulder are
The pain may be mild initially, but it can become severe over time. The stiffness may make lifting your arm or putting on a shirt difficult. You may experience pain when you try to sleep on the affected side.
One of the commonly known causes of a frozen shoulder is simply ageing. With age, our tendons and ligaments begin to degenerate, and this can lead to a loss of flexibility in the shoulder joint. Additionally, a frozen shoulder is often found in people with a previous shoulder injury or surgery. It is because the scar tissue that forms around the injured area can cause the shoulder to become stiff and immobile.
Several medical conditions can contribute to the development of a frozen shoulder. These include diabetes, thyroid problems, arthritis, and even certain types of cancer. In addition, women are more likely to experience frozen shoulders than men, as do people who smoke cigarettes or have a sedentary lifestyle.
One exercise often recommended for a frozen shoulder is the pendulum stretch. This simple exercise involves hanging your arm by your side and moving it in small circles. You can start with small circles and then gradually increase the size of the circles.
The pendulum stretch has several benefits, which are as follows:
One of the effective passive stretching exercises for frozen shoulders that you can try is towel stretching. This stretch is done by first draping a towel over the affected arm. Then grasp the ends of the towel with the opposite hand and pull gently on the towel while keeping the elbow close to the body. The stretch position should be held for 30 seconds and repeated three times.
The benefits of towel stretch for frozen shoulders include:
You can try different physical exercises for frozen shoulder, like doing arm circles - a simple exercise that can help improve motion and reduce pain.
To do arm circles:
Some benefits of arm circles are:
It is one of the physiotherapy exercises for frozen shoulder that helps stretch the tendons and muscles around the shoulder joint.
To do the cross-body reach:
The benefits of performing a cross-body reach for a frozen shoulder include:
Armpits are often tight and constricting, especially if you hunch your shoulders or have bad posture. An armpit stretch is ideal for loosening muscles and relieving tension.
To do armpit stretch:
The ideal benefits of doing armpit stretches are:
There are several ways you can prevent a frozen shoulder or at least minimise the risk of developing the condition:
The lifestyle changes necessary for treating frozen shoulder will vary depending on the individual's age, health status, and other factors. However, some general recommendations for lifestyle changes that may help treat frozen shoulder include:
Frozen shoulders may not seem like a severe issue, but if left untreated, it can lead to shoulder injuries. So, don’t take any shortcuts or neglect the condition. Try out these five physical therapy exercises for frozen shoulder for quick and effective pain relief. With regular practice, you'll soon see an improvement in your range of motion and pain levels. So don't wait any longer, give these exercises a try today!
Whether you need to consult an expert or seek guidance regarding frozen shoulder pain relief, HexaHealth is here to cater to all your medical needs. Get in touch with a HexaHealth expert today!
You can do plenty of things to help ease the pain of a frozen shoulder, including:
The best exercises for a frozen shoulder are those that stretch and strengthen the muscles and joints in the shoulder. Swimming, yoga, and Pilates are all excellent options.
Yes, walking is a great exercise for people with frozen shoulders. It helps to keep the joints and muscles warm and flexible.
There are some effective things you can do to work through a frozen shoulder yourself. First, you can try doing some gentle stretching exercises. You can try massaging the affected area with a heating pad or ice pack. Finally, ensure you keep your shoulder moving as much as possible throughout the day.
There is no single root cause of frozen shoulder. Several factors can contribute to the development of the condition, including age-related changes in the shoulder joint, injury to the shoulder, and certain medical conditions.
To give yourself a shoulder massage:
There is no definitive answer, as the research on the matter is inconclusive. Some studies suggest that turmeric may help reduce inflammation and pain in people with frozen shoulders, while other studies cannot confirm these benefits. If you are considering using turmeric for frozen shoulder, it is best to speak with a healthcare professional first.
Everyone experiences frozen shoulder differently and respond to physiotherapy differently. Some people may find that physiotherapy worsens their frozen shoulders, while others may find it helpful in managing their condition. If you are considering starting physiotherapy for your frozen shoulder, it is essential to speak with your doctor or physiotherapist first to get their professional opinion on whether or not it is right for you.
It is not recommended to force a frozen shoulder to move as this could further damage the joint and surrounding muscles. If you are experiencing a frozen shoulder, it is best to consult a doctor or physical therapist who can develop a tailored treatment plan for your specific case.
There are three stages of a frozen shoulder:
A frozen shoulder does not necessarily hurt all the time. However, it may cause pain when trying to move the affected arm.
A few different options can be tried if a cortisone shot does not work for a frozen shoulder. Physical therapy, oral steroids, and intra-articular steroid injections are all possible next steps. If those fail, then surgery may be an option.
The length of time a steroid injection lasts for a frozen shoulder will vary depending on the individual. Some people may experience relief for a few weeks, while others may find that their symptoms improve for several months.
A frozen shoulder can lead to severe shoulder injury if the condition is left untreated. The shoulder is a ball-and-socket joint held together by a network of muscles, tendons, and ligaments.
If the muscles, tendons, or ligaments around the shoulder joint are damaged or become inflamed, it can cause the shoulder joint to freeze in place. This can lead to severe pain and loss of range of motion in the affected arm.
Last Updated on: 16 November 2022
MSc Clinical Nutrition and Dietetics, Certified National Diabetic Educator
6 Years Experience
Dr Rajeshwari Panda is a well-known Dietitian currently associated with SRV Hospital, Chembur. She has 6 years of experience in nutrition and dietetics and worked as an expert dietitian in different cities in India. She has worked i...View More
She is an accomplished new-age professional who has interviewed prominent personalities such as Bhaichung Bhutia, G. Sathiyan, Shashi Tharoor, etc. A content writer interested in health communication, graphic desi...View More
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