TOP 10 Frozen Shoulder Exercises – For Fast Recovery (updated 2020)

Written by HomePhysio

26/04/2020

frozen-shoulder-exercises-home physiotherapy

Frozen shoulder, commonly known as adhesive capsulitis, resulting in limitations in range of motion on a shoulder joint. For fast recovery, physical therapy is often the best option. Today, we are going to teach you the TOP 10 Frozen Shoulder Exercises that expert physiotherapist recommends to their patients for fast recovery. Continue reading.


Symptoms 

If you’re suffering from frozen shoulder (adhesive capsulitis) you might experience: 

  • Aching pain over the affected shoulder, usually most painful at the initial stage
  • inability to lift up their hand more than 90 degrees. 
  • Shoulder stiffness
  • Trouble sleeping, especially when sleeping on the affected side 


Stages Of Frozen Shoulder

1. Freezing (the painful phase)

This first stage ranges from 6 weeks to 9 months, your pain will usually increase over time. When pain increases, your shoulder will eventually reduce in range of motion. Pain worsens at night and sleeping becomes difficult.

2. Frozen (the stiff, or adhesive phase)

This stage usually occurs in 4 to 6-month period, your shoulder pain will reduce, but shoulder joint stiffens. Most people unable to carry out their daily activities. Your shoulder muscles will become weak results from inactivity and might cause muscle atrophy.

3. Thawing (the recovery phase)

The thawing stage can last 6 months to 2 years. Your shoulder strength and range of motion may completely or partially return to normal. Pain is lesser too at this stage! 


Treatments – Frozen Shoulder Exercises

Top 10 Frozen Shoulder Exercises

Time needed: 30 minutes.


Always start with a gentle stretching exercise -> free weight exercises -> strengthening exercises! 

  1. STEP 1

    Pendulum exercise

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  2. STEP 2

    Door stretch/ wall stretch

    frozen-shoulder-exercises-home physiotherapy

  3. STEP 3

    Finger wall climbing 

    frozen-shoulder-exercises-home physiotherapy

  4. STEP 4

    Towel stretch

    frozen-shoulder-exercises-home physiotherapy

  5. STEP 5

    Sleeper stretch



  6. STEP 6

    Armpit stretch

    frozen-shoulder-exercises-home physiotherapy

  7. STEP 7

    Stick / Wand exercises

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    frozen-shoulder-exercises-home physiotherapy

    frozen-shoulder-exercises-home physiotherapy

    frozen-shoulder-exercises-home physiotherapy

  8. STEP 8

    Shoulder shrugging

    frozen-shoulder-exercises-home physiotherapy

  9. STEP 9

    Dumbbell exercise

    frozen-shoulder-exercises-home physiotherapy

  10. STEP 10

    Pulley exercises


Other pain relief options:

1. Physical Therapy Management

frozen-shoulder-exercises-home physiotherapy
  • Dry Needling Therapy

    frozen-shoulder-exercises-home physiotherapy

  • Electrotherapy

    frozen-shoulder-exercises-home physiotherapy

  • Hot / Cold Therapy

    frozen-shoulder-exercises-home physiotherapy

  • Manual Therapy

    frozen-shoulder-exercises-home physiotherapy

  • Exercise Therapy

    frozen-shoulder-exercises-home physiotherapy

2. Drugs / Injections

frozen-shoulder-exercises-home physiotherapy

  • NSAIDS
  • Corticosteroid injection at pain site
  • Hydrodilatation (glucocorticoid and saline injection)
  • Hyaluronan injection at pain site 


3. Surgery

  • Only when conservative managements have failed 
  • Manipulation under anaesthesia and arthroscopic release under anaesthesia may be used


Decided to look for professional physiotherapy? Check out this website: www.HomePhysio.com.my. They have got expert physical therapists that could solve your problems. Give them a call and they will come to your home, very convenient.


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