Top 10 Exercises for Frozen Shoulder to Improve Mobility

Frozen shoulder also known as adhesive capsulitis is a painful condition that leads to stiffness and restricted movement in the shoulder joint. It often develops gradually and can take months or even years to fully resolve. However regular exercises for frozen shoulder can help improve mobility, reduce pain and speed up recovery. In this blog we’ll discuss the top 10 exercises for frozen shoulder that can help restore movement and flexibility. These exercises, when performed correctly and consistently, can make a significant difference in your recovery. Additionally we’ll highlight why Neelam Hospital is your go to healthcare provider for expert physiotherapy and treatment of frozen shoulder.

Understanding Frozen Shoulder

Frozen shoulder occurs when the shoulder capsule thickens and tightens restricting movement It usually develops in three stages :-

1. Freezing Stage → Pain gradually increases and shoulder movement becomes limited
2. Frozen Stage → Stiffness worsens but pain may decrease slightly
3. Thawing Stage → Shoulder mobility begins to improve over time

If left untreated, frozen shoulders can lead to prolonged discomfort and reduced range of motion. Fortunately specific exercises for frozen shoulder can help manage symptoms and restore shoulder function.

10 Best Exercises for Frozen Shoulder

1. Pendulum Stretch

This simple exercise helps loosen up the shoulder joint and improve flexibility How to do it :-

• Stand and lean forward slightly allowing your affected arm to hang down
• Gently swing the arm in small circles (clockwise and counterclockwise)
• Perform for 1 to 2 minutes daily

2. Towel Stretch

This stretching exercise enhances shoulder flexibility and range of motion How to do it :-

• Hold a towel behind your back with both hands
• Use your good arm to pull the affected arm upward gently
• Hold for 15 to 30 seconds and repeat 10 times

3. Finger Walk

This exercise encourages gradual movement in the shoulder How to do it :-

• Stand facing a wall and place your fingers on it at waist level
• Slowly walk your fingers up the wall lifting your arm as high as possible
• Repeat 10 to 15 times

4. Cross Body Shoulder Stretch

A great way to relieve tension and increase flexibility in the shoulder How to do it :-

• Use your good arm to pull the affected arm across your chest
• Hold the stretch for 15 to 30 seconds
• Repeat 5 to 10 times

5. External Rotation with a Resistance Band

Strengthening exercises are crucial for regaining full shoulder function How to do it :-

• Attach a resistance band to a door handle
• Hold the band with the affected hand and keep your elbow close to your body
• Rotate your arm outward and return to the starting position
• Perform 10 to 15 reps

6. Internal Rotation Stretch

This stretch helps improve shoulder flexibility How to do it :-

• Hold a towel behind your back with both hands
• Gently pull the towel with your good arm to stretch the affected shoulder
• Hold for 15 to 30 seconds and repeat 10 times

7. Wall Climb Exercise

This helps increase shoulder mobility and reduce stiffness How to do it :-

• Stand facing a wall and place your fingers on it
• Slowly "climb" up the wall reaching as high as possible
• Hold for a few seconds before returning to the start
• Repeat 10 to 15 times

8. Shoulder Blade Squeeze

Improves posture and strengthens shoulder muscles How to do it :-

• Sit or stand with your back straight
• Squeeze your shoulder blades together
• Hold for 5 seconds and release
• Repeat 10 to 15 times

9. Passive Shoulder Stretch

This helps improve flexibility without straining the muscles How to do it :-

• Lie on your back and use your good arm to lift the affected arm above your head
• Hold for 15 to 30 seconds
• Repeat 10 times

10. Overhead Shoulder Stretch

This stretch improves shoulder range of motion How to do it :-

• Raise your affected arm above your head with assistance from your good arm
• Hold the position for 15 to 30 seconds
• Repeat 5 to 10 times

Tips for Performing Frozen Shoulder Exercises

• Be Gentle → Avoid sudden or forceful movements to prevent pain
• Stay Consistent → Perform exercises daily for the best results
• Apply Heat → Use a warm compress before stretching to ease stiffness
• Listen to Your Body → Stop if you experience severe pain and consult a specialist

When to Seek Medical Help

While exercises can significantly improve frozen shoulder symptoms some cases require medical intervention Seek professional help if you experience:

• Severe pain that doesn’t improve with exercises
• Significant limitation in shoulder movement
• Persistent stiffness lasting over a year

At Neelam Hospital we offer comprehensive physiotherapy and advanced treatment options for frozen shoulders to help you recover faster and regain full mobility.

Why Choose Neelam Hospital for Frozen Shoulder Treatment?

At Neelam Hospital we specialize in diagnosing and treating frozen shoulder through personalized physiotherapy plans and advanced medical care. Here’s why we are the best choice for your recovery :-
✅ Expert Physiotherapists → Our team of experienced physiotherapists creates customized exercise plans for faster healing
✅ State of the Art Facilities → We use modern equipment and techniques to ensure effective treatment
✅ Comprehensive Care → From diagnosis to rehabilitation we provide complete care under one roof
✅ Patient Centered Approach → Our focus is on pain free recovery and improving mobility without unnecessary surgery
✅ Affordable Treatment Plans → We offer cost effective solutions to make quality healthcare accessible to all

Book Your Appointment at Neelam Hospital Today!

Don’t let frozen shoulders limit your daily activities! Start your recovery journey with expert treatment and physiotherapy at Neelam Hospital. Our dedicated team is here to help you regain mobility and live pain free.

7 Most Effective Treatments for Frozen Shoulder | Comprehensive Guide 2024

Introduction

Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint. This condition often develops gradually, worsens over time, and then resolves, typically within one to three years. It is essential to find effective treatments to alleviate pain and restore shoulder mobility. This blog will discuss the seven most effective treatments for frozen shoulder, including new advancements and home remedies.

What is the Most Effective Treatment for Frozen Shoulder?

The most effective treatment for frozen shoulder often depends on the stage and severity of the condition. The primary goal is to reduce pain and restore the shoulder's range of motion. Here are the top treatments:

1. Physical Therapy

   • Description: Physical therapy is often considered the cornerstone of frozen shoulder treatment. It involves a series of exercises designed to stretch and strengthen the shoulder muscles.
   • Techniques: These exercises might include range-of-motion exercises, strength training, and manual therapy techniques where a therapist manipulates the shoulder to improve its movement.
   • Benefits: Regular physical therapy can significantly improve shoulder mobility, reduce pain, and prevent future stiffness. The therapist will gradually increase the intensity of exercises as the shoulder's range of motion improves.

2. Medications

   • 

     Over-the-Counter Pain Relievers: Medications such as ibuprofen and acetaminophen can help manage pain and reduce inflammation. These are often the first line of treatment for pain relief.
   • Prescription Medications: In more severe cases, doctors may prescribe stronger medications, such as opioids or muscle relaxants, to provide relief. These should be used under strict medical supervision due to the risk of side effects and dependency.
   • Anti-Inflammatory Drugs: Non-steroidal anti-inflammatory drugs (NSAIDs) can be particularly effective in reducing inflammation and pain associated with frozen shoulder.

   • Steroid Injections

   • Procedure: Corticosteroid injections involve injecting a steroid solution directly into the shoulder joint. This procedure is typically done under ultrasound guidance to ensure accuracy.
   • Effects: The steroids work by reducing inflammation and pain, providing significant relief. These injections are particularly beneficial in the early stages of frozen shoulder when inflammation is at its peak.
   • Duration: The effects of steroid injections can last several weeks to months, providing a window of relief during which physical therapy can be more effective.

3. Hydrodilatation

   • Procedure: Hydrodilatation, also known as distension arthrography, involves injecting a large volume of saline into the shoulder joint. This helps to stretch the joint capsule and break down adhesions.
   • Benefits: This procedure can provide rapid pain relief and improved shoulder mobility. It is usually performed under local anesthesia and can be an effective treatment for patients who do not respond well to physical therapy alone.
   • Recovery: Post-procedure, patients are often encouraged to engage in physical therapy to maintain the improved range of motion and prevent recurrence of stiffness.

4. Shoulder Manipulation

   • Procedure: Shoulder manipulation involves a doctor moving the shoulder joint through its full range of motion while the patient is under general anesthesia. This process helps to break up the adhesions and scar tissue causing the stiffness.
   • Considerations: This procedure is typically recommended when other treatments have failed to improve symptoms. It is important to follow up with physical therapy to maintain the increased range of motion achieved during manipulation.
   • Risks: While generally safe, there are risks associated with anesthesia and the potential for injury during the manipulation. It is crucial to have this procedure performed by an experienced orthopedic surgeon.

5. Surgery

   • Indications: Surgery is usually considered a last resort when all other treatments have failed to provide relief. It is recommended for severe cases where significant scar tissue and adhesions are present.
   • Types of Surgery: The most common surgical procedure for frozen shoulder is arthroscopic capsular release, which is minimally invasive. During the surgery, small incisions are made, and a camera (arthroscope) is used to guide the removal of scar tissue and adhesions.
   • Recovery: Post-surgery, physical therapy is crucial to ensure the shoulder regains its full range of motion. Recovery times can vary, but most patients see significant improvements within a few months.

6. Alternative Therapies

   • Acupuncture: Acupuncture involves inserting thin needles into specific points on the body to relieve pain and improve shoulder function. Some patients find acupuncture helpful in reducing pain and promoting relaxation.
   • Chiropractic Care: Chiropractors can use spinal adjustments and other techniques to improve shoulder mobility and reduce pain. Chiropractic care may be beneficial when used in conjunction with other treatments.
   • Massage Therapy: Massage therapy can help to relieve muscle tension, reduce pain, and improve circulation in the shoulder area. Regular massage sessions can complement other treatments and contribute to overall pain relief and mobility improvement.

What is the New Treatment for Frozen Shoulder?

One of the latest treatments for frozen shoulder is Platelet-Rich Plasma (PRP) Therapy. PRP therapy involves injecting a concentrated dose of the patient’s own platelets into the shoulder joint. Platelets contain growth factors that promote healing and reduce inflammation. Preliminary studies suggest that PRP therapy can accelerate recovery and improve shoulder function in patients with frozen shoulder.

• Procedure: Blood is drawn from the patient and processed to concentrate the platelets. The PRP is then injected into the shoulder joint under ultrasound guidance.
• Benefits: PRP therapy has shown promise in reducing pain and inflammation, promoting tissue healing, and improving shoulder function. It is a relatively low-risk procedure with minimal side effects.
• Research: Ongoing research is evaluating the long-term efficacy of PRP therapy for frozen shoulder, but early results are encouraging.

How to Cure Frozen Shoulder Quickly at Home?

While professional medical treatments are crucial, several home remedies can help manage symptoms and speed up recovery:

1. Gentle Stretching Exercises

   • Routine: Perform daily stretching exercises to maintain shoulder mobility. Examples include the pendulum stretch, towel stretch, and finger walk exercise.
   • Technique: It's important to stretch gently and avoid pushing the shoulder to the point of pain. Consistency is key to seeing improvement.

2. Hot and Cold Therapy

   • Application: Alternating between hot and cold packs can reduce inflammation and relieve pain. Apply a hot pack for 20 minutes followed by a cold pack for another 20 minutes.
   • Frequency: Repeat this process several times a day to help manage pain and reduce stiffness.

3. Over-the-Counter Pain Relievers

   • Medications: Non-prescription pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation at home. Always follow the recommended dosage instructions.

4. Maintaining Activity

   • Advice: Avoid complete inactivity, as it can worsen the stiffness. Engage in light activities and avoid movements that exacerbate the pain.
   • Balance: It's important to strike a balance between resting the shoulder and maintaining gentle movement to prevent further stiffness.

Best Hospital in Punjab to Treat Frozen Shoulder

If you are in Punjab and looking for top-notch medical care for frozen shoulder, consider Neelam Hospital.

• Overview: Neelam Hospital is a renowned multi-specialty hospital in Punjab, offering comprehensive care for various medical conditions, including frozen shoulder.
• Facilities: The hospital is equipped with state-of-the-art facilities and advanced diagnostic tools to provide accurate diagnoses and effective treatment plans.
• Expertise: Neelam Hospital boasts a team of experienced orthopedic specialists who are well-versed in the latest treatment techniques for frozen shoulder. Their multidisciplinary approach ensures that patients receive personalized care tailored to their specific needs.
• Services: From physical therapy and pain management to advanced surgical options, Neelam Hospital provides a full spectrum of treatments to help patients regain mobility and live pain-free lives. The hospital also offers rehabilitative services to support recovery and prevent recurrence.

 

Conclusion

Frozen shoulder can be a debilitating condition, but with the right treatment approach, recovery is possible. From physical therapy and medications to advanced procedures like PRP therapy, there are numerous options to explore. Combining professional medical treatments with effective home remedies can help you regain shoulder mobility and live a pain-free life. If you are in Punjab, consult with a specialist at one of the top hospitals to receive the best care for your frozen shoulder.