Frozen shoulder Exercises | Exercises for Each Phase

 Frozen Shoulder Exercises

When performing exercises for frozen shoulder, it's crucial to start slowly and gradually increase the intensity. Here are a few recommended  frozen shoulder exercises for each phase of a  frozen shoulder:

Frozen Shoulder Exercises - Freezing Phase

1. Pendulum Exercise:
   • Stand and lean over slightly, allowing your affected arm to hang down.
   • Gently swing the arm in small circles or back and forth.
   • How it works: This exercise uses gravity to gently mobilize the shoulder joint, improving circulation and reducing pain without actively engaging the shoulder muscles.
2. Shoulder Shrugs:
   • Stand with arms at your sides.
   • Slowly raise your shoulders towards your ears, then lower them.
   • How it works: This engages the upper trapezius muscles, promoting blood flow to the shoulder area without stressing the joint.
3. Neck Tilts:
   • Gently tilt your head to one side, bringing your ear towards your shoulder.
   • Hold for 10 seconds, then repeat on the other side.
   • How it works: This stretches the upper trapezius and levator scapulae muscles, which can become tense due to shoulder pain.
4. Chest Expansion:
   • Clasp hands behind your back.
   • Gently lift your hands away from your back.
   • How it works: This exercise stretches the anterior chest muscles (pectoralis major and minor) and promotes better posture.
5. Shoulder Blade Squeezes:
   • Sit or stand with arms at your sides.
   • Gently squeeze your shoulder blades together.
   • How it works: This activates the rhomboids and middle trapezius muscles, improving posture and shoulder stability.

Frozen Shoulder Exercises - Frozen Phase

1. Wall Crawl:
   • Face a wall, reach out with your affected arm.
   • Slowly walk your fingers up the wall.
   • How it works: This exercise gradually increases shoulder flexion, engaging the deltoid and rotator cuff muscles.
2. Towel Stretch:
   • Hold a towel behind your back horizontally.
   • Use your good arm to pull the affected arm upward.
   • How it works: This improves internal rotation of the shoulder, stretching the posterior capsule and teres minor muscle.
3. Cross-body Reach:
   • Use your good arm to lift the affected arm across your body.
   • Gently stretch the shoulder.
   • How it works: This stretches the posterior deltoid and improves horizontal adduction of the shoulder.
4. Doorway Stretch:
   • Stand in a doorway with your arm raised and elbow bent at 90 degrees.
   • Lean forward to feel a stretch in the front of your shoulder.
   • How it works: This stretches the anterior shoulder muscles, particularly the pectoralis major.
5. Isometric External Rotation:
   • Stand with the affected side against a wall.
   • Bend your elbow 90 degrees and press the back of your hand into the wall.
   • How it works: This strengthens the external rotators (infraspinatus and teres minor) without moving the joint.

Frozen Shoulder Exercises - Thawing Phase

1. Active-Assisted Flexion with Cane:
   • Hold a cane with both hands in front of you.
   • Use your good arm to lift the cane, bringing your affected arm along.
   • How it works: This improves shoulder flexion, engaging the anterior deltoid and supraspinatus muscles.
2. External Rotation with Resistance Band:
   • Attach a resistance band to a doorknob.
   • Hold your elbow at your side and rotate your forearm outward.
   • How it works: This strengthens the external rotators (infraspinatus and teres minor).
3. Shoulder Blade Rows:
   • Hold a resistance band in front of you with both hands.
   • Pull the band towards your chest, squeezing your shoulder blades together.
   • How it works: This strengthens the rhomboids and middle trapezius, improving scapular stability.
4. Wall Push-ups:
   • Stand facing a wall with your hands on the wall at shoulder height.
   • Lean in towards the wall, then push back.
   • How it works: This engages the pectoralis major, anterior deltoid, and triceps, improving overall shoulder strength.
5. Arm Circles:
   • Stand with arms outstretched to the sides.
   • Make small circular motions, gradually increasing the size of the circles.
   • How it works: This improves overall shoulder mobility, engaging all parts of the deltoid muscle and the rotator cuff.

 Concluding Thoughts for Frozen Shoulder Exercises

When exercising a frozen shoulder, consider these tips:

1. Start gently: Begin with low-intensity exercises, especially in the early stages of frozen shoulder.
2. Warm up: Apply heat or take a warm shower before exercising to improve muscle extensibility.
3. Stay within pain limits: Stretch to the point of tension, not pain. Stop if you experience sharp or severe pain.
4. Consistency is key: Perform exercises regularly, ideally  daily or follow your physio guidelines.
5. Gradually increase intensity: As your condition improves, slowly increase the duration and range of motion of exercises.
6. Use assistance: Incorporate tools like towels, canes, or your unaffected arm to aid in stretches.
7. Focus on range of motion: Exercises like pendulum swings, wall crawls, and cross-body reaches can help improve mobility.
8. Include strengthening exercises: As pain decreases, add gentle strengthening exercises for surrounding muscles.
9. Maintain good posture: Keep your shoulders back and down, and engage your core muscles during exercises.
10. Be patient: Recovery can take months to years. Stick with your exercise routine even if progress seems slow.