What is Frozen Shoulder?
Frozen shoulder/Adhesive Capsulitis is a shoulder injury that occurs due to stiffness or inflammation. This can occur due to a lack of movement or thickening of the tendons in the shoulder joint.
Best ways to manage the pain:
Keep the Shoulder Moving
By keeping the shoulder moving, this will prevent the shoulder from increasing in stiffness. Types of movements that can be performed include:
- Arm circles
- Shoulder wall stretches with the arm in different positions
- Straight arm raises
Maintain Shoulder Strength
Strengthening the shoulder will prevent stiffness. For frozen shoulder specifically, the rotator cuff muscles are the stabilizers of shoulder strength and should be the key focus in recovery. Some exercises for the rotator cuff include:
- Shoulder external rotations with a resistance band: To do this, grab a resistance band with both hands with palms facing each other, keep your elbows at 90, and pull the band away from your body.
- Shoulder internal rotations with a resistance band: For this, tie a resistance band to a pole, stand up and turn 90 degrees away from the pole, whatever hand is closer to the pole use that hand to grab the resistance band, have your palm face you and pull the resistance band towards your body.
Seek a Healthcare Professional
- Whether you’re just coming off frozen shoulder, right out of surgery, or had frozen shoulder for some time, it is recommended to see a physiotherapist to help guide you along your rehab journey. They will monitor your symptoms and prescribe exercise to help you along your journey.