10 Ways to Relieve Frozen Shoulder

• Dr Renu Gautam

10 Ways to Relieve Frozen Shoulder

Most people suffering from frozen shoulders can relieve their pain and increase their range of motion by doing routine stretching and exercising. However, it takes patience and persistence to see improvement.

Continue reading for 10 exercises and stretching, as well as a look at other methods people use to treat frozen shoulders.

Tips before you start

There are three types of frozen shoulder, each with its exercise recommendations.

Freezing. Gradual onset and sharpening of pain in the shoulder at rest. It usually lasts 2 to 9 months trusted Source.

Frozen. There is a reduction in pain when you are at rest. However, there is a noticeable loss of shoulder mobility and severe pain at the ends of ranges of motion. It can last 4-12 months trusted Source.

Thawing. In this stage, the range of motion slowly returns. It can last 5 to 26 months trusted Source.

It may be beneficial to take pain relievers before starting exercise. Before you begin these activities, heat and ice can relieve pain.

Gentle range-of-motion exercises

Slow down when you are experiencing the most severe stage of frozen shoulder. Then, you can increase the repetitions without increasing your pain.

A 2005 study by Source showed that people who exercised within their pain limits could achieve near-normal, painless shoulder motion after 12 months (64%) and 24 months (89%).

Comparatively, 63% of those who received more intense physical therapy had near-normal, painless shoulder motion after 24 months.

Behind-the-back stretch 

1. standing shoulder-width apart, place your hands on the floor.

2. Place your affected arm behind you.

3. Your other hand can be used to gently push your affected arm's palm up towards the opposite shoulder.

4. You can hold the stretch for 1 to 5 seconds and stop when you feel pain.

5. You can repeat the stretch up to three times per day.

Abduction stretch

Abduction is when your arm moves away from your midline.

1. Place your elbows and forearms on a table.

2. Slowly move your forearm away from your body. Stop when you feel pain.

3. While your body will move as you move, please don't allow it to tilt towards the table.

External rotation door stretch

1. Standing in front of a doorframe, bend your elbow at 90 degrees.

2. Place your wrist and palm against the doorframe.

3. Keep your forearm still in place. Slowly turn your body away towards the doorframe.

4. If you feel pain, stop stretching.

Pendulum exercise

You will need to use passive motion for this exercise.

1. Place your affected arm at your side and the other arm on the table.

2. Move forward towards your waist.

3. Move your affected arm by moving your body in small circles while relaxing your shoulder.

4. Repeat the process two to three times per day, for between 1 and 2 minutes each time.

Stretching and strengthening exercises.

You can begin to feel less pain as you progress into the second phase.

In exercise 4, add a little weight to your affected arm, like a soup container. You can also push your affected arm higher up on your back with exercise. 

You can climb walls

1. With your affected arm in front of the wall, stand facing the wall.

2. Slide your arm and hand up the wall, as far as possible.

3. To stretch higher up the wall, move your body closer to it.

4. Keep the stretch going for between 15 and 20 seconds.

5. Repeat the 10th repetition.

Adduction exercise

Adduction means moving your arm toward your body. It is the opposite of abduction.

1. Attach an exercise band (also known as a resistance band).

2. The other end of the bracelet should be held in your hand.

3. Keep your distance from the band anchor, so the band taunts when you extend your arm.

4. In a gentle back and forth motion, move your arm 10 times.

5. Don't do it if you feel that the strengthening exercise is causing pain. You will get stronger and increase the number of repetitions.

Forward flexion

Passive range of motion is used again. For example, to stretch your arm, you can have another person or yourself gently pull on it.

1. Place your legs comfortably on your stomach.

2. To stretch the affected arm, bend your "good" arm and lift it towards the ceiling.

3. For 15 seconds, hold the position and then gradually lower your affected arm.

4. Continue to do this until you feel stronger and have more hold time.

Shoulder shrugs

1. Standing or seated, raise your shoulders to the ears for five seconds.

2. Repeat the process 10 times.

Forward and backward shoulder shrugs

1. You can raise your shoulders towards your ears and roll your shoulders forward as much as you like without feeling pain.

2. You can repeat the exercise with your shoulders moving backward. Perform each direction 10 times.

3. It is possible to hear popping sounds, but this shouldn't cause pain.

External rotation: Standing or seated

1. With your hands on the cane, broomstick or piece of PVC pipe, bend your elbows at 90 degrees. Your thumbs should point up.

2. Keep your bent arm close to you.

3. You can stretch your arm by moving your "good" hand and the stick towards your affected arm.

4. For 5 seconds, hold the stretch.

5. Do this 10 times. You will get stronger and can do 20-25 repetitions.

Other pain relief options

Your doctor may recommend other options if conservative treatment, such as physical therapy or nonsteroidal anti-inflammatory drug (NSAIDs), doesn't work.

• Some people report relief from acupuncture. However, not many randomized studies prove this therapy effectively treats frozen shoulders.

• A 2019 study of yoga asanaTrustedSource for frozen shoulders found that standard treatment had no added benefit after a month.

Low-level laser treatment

A 2008 study trusted source found that low-power laser treatment significantly reduced pain after eight weeks of treatment for frozen shoulders. This was in comparison to a placebo group. There was no significant improvement in the range of motion over that time.

Electrotherapy

There is little evidence to support the efficacy of electrotherapy treatments.

A 2014 study on electrotherapy found that combined therapy with physical therapy may be more effective than either therapy alone. There were four types of electrotherapy: TENS, laser, ultrasound, and pulsed electromagnetic fields therapy.

Surgery

When conservative treatment fails, manipulation and arthroscopic delivery under anesthesia can be used.

Persistent care and patience

A 2013 study trusted source found that people with frozen shoulders at stages 2 or 3 might benefit from intensive physical therapy and steroid injections.

People with frozen shoulders can also get pain-free shoulder movement through exercises. However, it could take up to three years. The research into new treatments continues.

Frozen shoulder treatment

Combining physical therapy with a home-based exercise program is often a good option.

• NSAIDs

• Corticosteroid Injection at the Site

• Hydrodilatation (injections of glucocorticoid or saline).

• Hyaluronan Injection at the Site

Professional physical therapy guidance is important so you can adjust your exercise program to suit your pain level and stage of frozen shoulder.

Fast facts about frozen shoulder

• The condition known as adhesive capsulitis or frozen shoulder is common in 2-5 percent of the population.

• It is usually resolved in 1 to 3.

• 56 is the peak trusted Source to get frozen shoulder

• In 1872, the frozen shoulder was first identified as peri-arthritis.

• There is a 10% to 20% trusted Source chance of developing frozen shoulder in people with diabetes.

The takeaway

For the treatment of frozen shoulder pain, physical therapy, routine stretching, and exercises can be helpful in the short- and long term.

Your doctor might recommend an exercise program combined with NSAIDs, corticosteroids, and hydrosilation, or hyaluronan injects.

When you start a home exercise or stretching program, it is smart to seek professional guidance. There are many exercises you can try. In addition, a physical therapist will help you choose the right treatment for your frozen shoulder.