Rehabilitation Exercises For Frozen Shoulder

Rehabilitation Exercises for Frozen Shoulder
Understanding Frozen Shoulder

 Frozen shoulder is a condition that occurs when the connective tissue surrounding the shoulder joint
becomes inflamed and thickened. This causes pain or stiffness in the shoulder, resulting in limited
range of motion or movement.
 The pain and limited mobility can affect your daily activities as you will find it difficult to move your arm
in certain directions or perform simple activities such as brushing hair or reaching for objects.
 Frozen shoulder typically develops slowly over time and can last anywhere from a few months to
several years. Primary frozen shoulder or idiopathic frozen shoulder occurs with no obvious
cause. Secondary frozen shoulder is typically caused by an underlying medical condition or an
injury of the shoulder joint.
Frozen shoulder symptoms

The symptoms of a frozen shoulder develop gradually over time and may include stiffness,
inflammation, pain in the shoulder joint that makes it hard to perform daily tasks, and reduced range
of motion in the injured shoulder.
 A sharp or dull pain that worsens when moving the shoulder.

 Significant reduction or limitation in the shoulder's range of motion.
 The muscles around the shoulder may become weaker due to pain, stiffness, and limited mobility,
leading to even more difficulties in performing everyday activities.
Frozen shoulder risk factors

 Common in individuals older than 40 years old.
 Women are at a higher risk to develop frozen shoulder compared to men.
 People with underlying endocrine disorders such as diabetes, thyroid problems, or those who have
undergone shoulder surgery are at a higher risk of developing frozen shoulder.
 Prolonged immobilisation of the shoulder after injury or pain that limits shoulder movement.
Frozen shoulder diagnosis

 Your doctor would first question your general health and symptoms before conducting a thorough
physical examination.
 Diagnosis is made based on your reported symptoms, physical examination, and investigations.
 During a physical examination, your doctor will evaluate the range of motion in your shoulder joint and
check for any signs of inflammation or muscle weakness.
 Imaging tests such as X-ray and MRI may also be done to evaluate the extent of injury and rule out
other causes of pain. An X-ray can help rule out other conditions, such as arthritis or a fracture. An
MRI can provide a more detailed view of the soft tissues in the shoulder joint.
Frozen shoulder treatment options

 Treatment for frozen shoulder typically involves a combination of pain management and
physiotherapy.
 Nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce pain and inflammation.
 Apply heat or cold pack to the affected shoulder to relieve pain and reduce inflammation.
Heat therapy improves blood flow and loosens muscles. Cold therapy reduces swelling and
numbs pain.
 Physiotherapy exercises to improve range of motion and strengthen the muscles around the
shoulder joint.
 Surgery to release the tight joint capsule may be considered if symptoms persist and all
other treatments have not been successful.
Stretching, strengthening, and range of motion exercises can help relieve a frozen shoulder condition.
Frozen shoulder causes

Frozen shoulder, also known as adhesive capsulitis, is characterised by stiffness and
pain in the shoulder joint. It occurs when the capsule becomes thickened and
inflamed. This causes the range of motion of the shoulder to be limited.
This condition can occur without apparent cause. However, the risk of having frozen
shoulder increases if you have the following:
 Previous injury or trauma to the shoulders.

 Medical conditions such as thyroid, diabetes, heart disease or stroke.
 Immobilisation of the shoulder due to an injury.
The condition tends to worsen over time if left untreated. It predominantly affects
adults between 40 and 60 years old, affecting women more frequently than males.
Frozen shoulder diagnosis

Your doctor would first question your general health and symptoms before
conducting a thorough physical examination. Diagnosis is made based on your
reported symptoms, physical examination, and investigations.
Additionally, your doctor may order certain imaging tests, such as an X-ray or
magnetic resonance imaging (MRI), to rule out the possibility of other issues, such as
arthritis or a rotator cuff injury.
Frozen shoulder treatment options

The primary aim of frozen shoulder treatment is to alleviate symptoms and restore
shoulder motion and function. Some treatment options are as follows:
 Medications such as paracetamol or ibuprofen to reduce inflammation and relieve

pain.
 Heat or ice pack therapy.
 Stronger pain medication, such as corticosteroid injections, reduces swelling.
 A physiotherapist may be recommended for shoulder range-of-motion and stretching
exercises to improve movement.
Surgery is recommended if your symptoms do not improve despite other treatment

options.
Rehabilitation exercises for frozen shoulder

Physiotherapy is the cornerstone of treatment, primarily focusing on stretching and
strengthening activities. A physiotherapist may teach you the best exercises to
perform.
 1. Frozen shoulder mobility exercises
Pendulum exercise
o Stand and lean over slightly while relaxing your shoulders and let the
injured arm hang loose.
o Next, gently swing the injured arm in a small circle with an approximate
diameter of half a foot to one foot.
o Perform about 10 revolutions forward and backward.
o This exercise may be repeated 2 to 3 times a day.
Inward rotation
o Make use of an exercise resistance band or TheraBand.

o Hook one end of a resistance band around the doorknob of a closed
door.
o Next, hold the other end with the hand of your injured arm while
maintaining your elbow at a 90-degree angle.
o Pull the band towards your body.
o Hold for at least 5-10 seconds and release.
Outward rotation
o Make use of an exercise resistance band or TheraBand.

o Hold it between your hands, with your injured elbow, at a 90-degree
angle.
o Gently rotate the lower part of the injured arm outwards, about 2 to 3
inches, and hold for 5 seconds.
o Repeat about 10 times.
o The exercise may be repeated 2 to 3 times a day.
2. Stretching exercises for frozen shoulder

Shoulder stretch
 Support the elbow of your affected shoulder with your opposite hand.
 Next, pull this elbow across your chest, towards the opposite shoulder.
 Hold this stretch for about 30 counts.
 Repeat 10 times. The stretch may be performed a few times a day.
Towel stretch
 You can do this by holding a towel with one hand behind your back and the
other hand on the other end.
 Keep the towel horizontal and use your good arm to help stretch out your
affected one.
 Perform these 10 to 20 times a day.
 Relax the stretch gradually, then do it again. However, you should not push
yourself physically if doing so causes unbearable pain.
Cross-body stretch
 While seated or standing, support the injured arm with the other arm at the
elbow.
 Stretch your shoulder by bringing it up and across your body.
 Hold this stretch for at least 15 to 30 seconds.
 Perform this about 10 to 20 times per day.
 3. Strengthening exercises for frozen shoulder
3. Strengthening exercises for frozen shoulder

Cane exercise
o Lie on your back.

o Position a cane or broomstick so that it is flat across your hips. Your
elbows should be straight, and your hands should be facing down.
o Use the non-injured arm to stretch out your damaged arm by lifting the
cane above your head with your healthy arm.
o Hold the stretch for 30 seconds.
4. Yoga exercises for frozen shoulder
Many yoga asanas can help improve shoulder mobility. However, some of
them may be hard to manage for beginners or those with severe pain in the
shoulder joint. Here are two simple ones to try:
Bhujangasana (Cobra pose)
o While lying on your stomach (on a yoga mat), place your hands on the
floor beside your body, with palms down.
o Next, put some weight on your palms while gently raising your body
and torso. Breathe in when rising up.
o Straighten your arms and lift your chin to look up at the ceiling,
resembling a cobra’s typical position.
o Hold the pose for 30 seconds.
o Exhale as you go back to the starting position.
Dhanurasana (Bow pose)
o Lie flat on your stomach.

o Keep your stomach on the floor and raise your upper body and legs off
the ground.
o Extend your arms backwards to hold your feet.
o Hold the position for 30 seconds.
o Return to the original position.

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Rehabilitation Exercises for Frozen Shoulder

Understanding Frozen Shoulder

Frozen shoulder symptoms

 A sharp or dull pain that worsens when moving the shoulder.

Frozen shoulder risk factors

Frozen shoulder diagnosis

Frozen shoulder treatment options

Frozen shoulder causes

 Previous injury or trauma to the shoulders.

Frozen shoulder diagnosis

Frozen shoulder treatment options

 Medications such as paracetamol or ibuprofen to reduce inflammation and relieve

Surgery is recommended if your symptoms do not improve despite other treatment

Rehabilitation exercises for frozen shoulder

 1. Frozen shoulder mobility exercises

o Make use of an exercise resistance band or TheraBand.

o Make use of an exercise resistance band or TheraBand.

2. Stretching exercises for frozen shoulder

3. Strengthening exercises for frozen shoulder

o Lie on your back.

4. Yoga exercises for frozen shoulder

Dhanurasana (Bow pose)

o Lie flat on your stomach.

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