A frozen shoulder, or adhesive capsulitis as it is professionally known as, is a troublesome and painful problem that can be quite common. It is usually caused by one of a few things such as overuse, injury, or stroke. It happens when tissue around the shoulder joint stiffens and forms scar tissue that makes shoulder movements difficult. Risk factors include having Diabetes, being between the ages of 40 and 70, and being female.
If you have a limited range of motion in your shoulder and pain upon any movement, there is a good chance that you have a frozen shoulder. The good news is that there are many exercises that you can do to work out the shoulder and regain the use of it.
1. Pole Exercise – This is an excellent way to improve range of motion. Hold a broom handle or another pole-like object with both hands above your head. Push the affected shoulder out as much as possible and hold for 10 seconds.
2. External Rotation – Lay on your back and place your hands under your neck and your elbows to the ceiling. Let your elbows down away from your head slowly, allowing gravity to do the rest of the work for you.
3. Posterior Shoulder Stretch – Bring the arm with the injured shoulder across your body and use your other arm to push it tight across, up against your chest. You should feel this stretch in your back and shoulder.
4. Abduction – Stand sideways about a foot or so from a wall before reaching out with your arm towards the wall. Place your palm flat against the wall and rotate the arm. Hold this for ten seconds and then repeat at least five times.
5. Scapula Squeeze – The starting position of this exercise is a relaxed one, with shoulders loose and arms relaxed at the sides. Then, squeeze your shoulder blades together, pushing them down your back. After holding this position for 5 seconds, repeat this nine more times.