Frozen shoulder is not just excruciatingly painful but debilitating as well. The pain hampers even simple tasks like wearing and removing clothes or combing hair. The pain occurs in the initial stage. It is important to manage and treat the condition by starting rehabilitation exercises early on, before the range of motion of the joints become restricted.
Frozen shoulder is classified into three stages. The first is the freezing stage where people may find it painful even to sleep in certain positions. They are advised not to lie down on the side where the shoulder aches. Then comes the frozen stage where the pain begins to subside, but the shoulder movement becomes completely restricted. The final phase is the thawing stage where the shoulder mobility gradually improves.
What causes frozen shoulder?
Frozen shoulder, also known as adhesive capsulitis, is commonly seen in people with thyroid issues and diabetes. It is also caused by trauma or injury and can be triggered by spinal conditions. Whatever be the trigger, care should be taken not to strain the joint too much.
“There are certain things that one must avoid, or they will end up tearing the ligaments around the shoulder,” says Dr Vidya Sagar, consultant orthopaedic surgeon at Apollo Hospitals, Bengaluru. “They are advised not to lift weights or engage in activities that require force. They should also avoid procrastination and not take exercise lightly.”
Rehabilitation exercises for frozen shoulder
Dr Sagar says rehab exercises for frozen shoulder should be done under the supervision of a physiotherapist to avoid aggravating the joints.
“One should perform exercises that take the shoulder through its full range of movement,” says Dr Sagar. “Exercises and stretches can also be done using personal fitness equipment like foam rollers, exercise stick, resistance band, etc.”
Bengaluru-based Heera Mundluru, head physiotherapist of the Indian women’s hockey team, suggests exercises and stretches that can be performed as part of rehab for frozen shoulder:
- Wall slide: Stand with the back resting on a wall. Your glutes, head and upper back should touch the wall. Extend the arms on the side with shoulders bent at 90 degrees. The shoulder blades, elbows and wrists should be resting on the wall. Gently apply pressure and slide the arms up and down slowly, pushing the forearms against the wall. Inhale while bringing the hands up and exhale on the way down.
- Finger walk: Stand facing a wall, a little less than an arm’s length away. Touch the wall at waist level with the fingertips. Slowly walk the fingers up the wall to a comfortable height. Lower the arm and repeat the process.
- Forward stretch: Sit next to a table and place the hand flat on it. Lean forward until the stretch is felt in the shoulder region.
- Pectoral stretches: Stand in a door frame and place the arm on the corner. Take a few steps forward until the stretch is felt on the shoulder area.
- Corner stretch: This form of stretching is recommended to improve mobility. Stand in a corner facing the wall. Place your forearm on the wall and push against it till you feel a stretch. Hold for a few seconds before releasing.
- Shoulder distraction exercises: In such form of exercises, people are given a power band and asked to pull it and then rotate which acts as a distraction, thereby easing the pain and stretching the capsule.
“These are just few basic stretches. We suggest more active stretches if people are more active, irrespective of their age,” adds Mundluru. “We keep modifying it based on the range of motion of the shoulder joint. Apart from that, foam rollers help with easing stiffness, thereby aiding the mobility of the shoulder.”
Takeaways
- Frozen shoulder refers to the stiffness and tightness of the shoulder muscles and joints.
- Also known as adhesive capsulitis, is commonly seen in people with thyroid issues and diabetes. In addition, it can also be caused by injury or triggered by spinal conditions.
- Treatments and rehabilitation exercises are suggested by experts based on the range of motion of the shoulder joint.
