Frozen shoulder syndrome (also known as adhesive capsulitis) is marked by pain, discomfort and limitation of movement across shoulder joint with “waxing waning” symptoms over time. It has been observed that the risk of developing adhesive capsulitis increases in certain medical or vascular conditions that limit the mobility of upper limb.
It is concluded that the progressive joint discomfort starts with a painful stage in which minimal movement of upper limb or shoulder joint evokes strong pain and discomfort. This is followed by a stiff stage which the pain experienced is minimal but the joint is stiff with impaired range of motion.
Causes of Frozen shoulder:
Frozen shoulder syndrome is the inflammation of shoulder joint capsule that encase and embrace all the tendons, ligaments, muscles, bones of the ball and socket joint. Typically, any ongoing inflammatory process limits physical activity due to shoulder pain and discomfort. In the absence of any intervention, the connective tissue components begin to thicken as a result of ongoing inflammatory process leading to prolonged stiffness and limited range of motion. This stage is known as froze shoulder position.
Advanced age: 45 years of age or above. Most common in females.
History of recent limb injury or immobility: tearing of rotator cuff tendons, any vascular, orthopedic surgery involving upper limb or impaired limb motion due to stroke
Diabetes : Diabetes is one of the strongest risk factors that are associated with the pathogenesis of secondary frozen shoulder syndrome.
Certain metabolic or endocrinological disorders: like hyper or hypothyroidism, untreated or poorly managed circulatory conditions and tuberculosis also increases the risk of developing frozen shoulder syndrome significantly.
Best Exercises For Treating Frozen Shoulder Syndrome
Shoulder exercises are generally recommended by healthcare providers to regain mobility and range of motion. Physical therapy maneuvers and exercises are especially effective in stiffness stage and recovery stage. Some of the best exercises for frozen shoulder syndrome suggested by healthcare providers are discuss below:
Shoulder Abduction
Physical therapist suggests active-passive exercises to restore joint range of motion. A variety of pulley exercises are devised for such patients like shoulder abduction .
Attach a pulley to a door (as high and as secure as possible). Use a chair or stool with your back facing the door and grasp the two ends of the pulley with your both hands.Now extend your injured arm using pulley handle as fulcrum to the side of your body while using the non-injured arm as your overhead support.Now pull down the non-injured arm to the side of your body while extending and lifting the injured arm overhead.Repeat the exercise for 10 minutes twice a day
Shoulder External Rotation
The basic principle of all shoulder exercises in adhesive capsulitis or frozen shoulder syndrome is to improve the range of motion by allowing passive movements with minimal discomfort. Moreover, since the weight of upper body is supported by the pulleys, the movements are less stressful for the body that helps in directing all the force towards the joint components.
For this exercise, secure the pulley around the door knob and extend your elbows while keeping your forearms parallel to the ground level.With gentle traction on injured arm, stretch your non-injured arm and rotate the pulley strings between two arms alternately. The benefit of this exercise is loosening of ligaments that control rotatory motion of shoulder joint.
Shoulder Flexion
It is very important to perform all the shoulder stretching exercises with your elbows fully extended. This exercise involves securing a pulley on top of a door or with a hook on wall.
Once pulley is secure, stand straight with your back supported by the wall. Now using pulley handle, lift your normal arm in the air in full-extended motion, while your injured arm is stretched by the side of your body (shoulder joint is flexed in this position). Hold the position for a few seconds and extend your injured arm overhead while your normal arm is stretched by the side of your body. Repeat the exercise for a few minutes every day at periodic intervals.
This exercise helps in decreasing stiffness by promoting joint activity in vertical motion.
Shoulder exercises to improve frozen shoulder
Arm Circles
Arm circle is a common fitness exercise that is often advised to athletes to improve their overall range of motion. Instructions are simple and benefits are immense and almost immediate. It helps to break down adhesions.
Lie down on a flat horizontal surface like a table on your right side. Place your left hand on your left shoulder and try to make small circles in the air. Start off by making small circles and gradually increase the size and circumference of the circle by using elbow joint as the center point of focus. After making at least 20 clockwise circles, make 20 counter- clockwise circles. Repeat the activity with right side.
The most wonderful benefit of this exercise is increased flow of blood across the joint capsule and tissues that increase the pace of healing.
Back Clasp
Black clasp is another exercise that primarily aims at improving the flexibility of shoulder muscles and joint ligaments. It ensures pain-free movements and to restore full range of motion.
Stand straight with your legs wide apart. Next step is to use your hands and clasp on your back. Stabilize your arm and slowly raise the arms over your head. Stop the arm movement at the point of maximum resistance and hold your position for 30 seconds.Start from the base-level again and you will see that slowly your range of motion has increased by the time you are done with the exercise (at least for 5 to 8 minutes thrice a day).
Wall Climbing
Wall climbing is an exercise or recreational activity that allows your shoulders to work in synchronous motion with the rest of your upper limb components. Since it is also a recreational activity, you may be able to work up your joint apparatus for a longer period of time without conscious perception. Stand straight with your legs wide apart. Now use your fingers to crawl or climb the wall and as you move up, stop and hold the position at every 6 inch to feel the grip. Discontinue when you begin to feel pain.
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