What is frozen shoulder?
Frozen shoulder, or adhesive capsulitis, is a painful and stiff condition of the shoulder where the connective tissue surrounding the joint becomes inflamed and tight, significantly restricting both active and passive motion. It typically develops in stages, starting with pain, progressing to stiffness, and eventually leading to a "thawing" period with gradual recovery, which can take months or even a couple of years.
Symptoms
- Pain: Often starts gradually, worsens over time, and can be worse at night.
- Stiffness: A significant loss of range of motion, making everyday activities like dressing, reaching, or combing hair difficult.
- Gradual Progression: The condition develops slowly, with an initial painful stage followed by a "frozen" stage where stiffness increases and pain may lessen, but it becomes much harder to move the shoulder.
Causes and risk factors
- Idiopathic: Often, there is no known cause.
- Injury or surgery: A previous shoulder injury, surgery (including breast surgery or open heart surgery), or prolonged immobilization can increase risk.
- Medical conditions: Individuals with certain conditions are at higher risk, including:
- Diabetes
- Thyroid problems
- Cervical disk disease
- Heart or stroke conditions
- Autoimmune diseases
How to Improve Shoulder Mobility to Combat Frozen Shoulder
Pulse Device Placement
You will want to place your Pulse Devices around the shoulder joint as detailed in the following placement diagram:
Pulse Device Settings
Pick a setting below based on how you feel to use alongside your frozen shoulder rehabilitation:
- For painful shoulders - Recovery Type 2
- For stiff shoulders - Rehab -> Sensory Feedback & Tissue Health -> Indirect
Exercises and Stretches
These exercises were written by Dr. Pamela Mehta, who is an experienced shoulder surgeon renowned for her expertise in sports injuries and shoulder conditions. She is the founder of Resilience Orthopedics. You can find her detailed article on frozen shoulder rehab here.
1. Pendulum Exercise
The pendulum exercise, also known as the Codman pendulum, is one of the first exercises you can try. This exercise helps you move your shoulder gently without putting too much strain on it.
Here’s how you can do it:
- Stand or sit, leaning forward slightly. Rest your unaffected arm on a table for support.
(Note: Ask your physical therapist about the best position for you.) - Relax your affected arm and let it hang down straight.
- Gently swing your arm in small circles, first clockwise, and then counterclockwise.
- Move your arm forward and backward in a controlled motion.
- Stop if you feel pain and avoid forcing the movement.
This exercise is a safe way to gently stretch your shoulder during the early-stage. However, it may not significantly improve long-term shoulder mobility. In such cases, your doctor may recommend additional exercises over time.
2. Table-Top Arm Slides
Table-top arm slide may improve the range of motion without causing strain.
Here’s how to perform it:
- Sit in a chair next to a smooth table.
- Use your unaffected arm to lift your affected arm and place it on the table.
- Slowly bend forward, allowing your affected arm to slide across the table.
- Hold for 5–10 seconds, or 20–30 seconds if your muscles feel tight.
- Return to an upright position and repeat 10 times.
3. Wall Crawl
The wall crawl may improve your shoulder joint flexibility by stretching the muscles and tendons around your joint.
To perform it:
- Stand facing the wall with your affected arm bent, forming a “V” shape at the elbow.
- Place your fingers on the wall and slowly move them upward as far as comfortable.
- Hold the position for a few seconds, then gently lower your arm back to waist height.
- Repeat 10–20 times per day, increasing height as comfortable.
Tips for Safe Exercise:
- Warm up your shoulders before starting. Apply a heating pad or take a warm shower for 10-15 minutes to relax the muscles.
- Introduce new exercises only if pain improves after 7–10 days.
- Stick to a gentle and controlled routine to improve your recovery.
- Once shoulder pain eases, slowly return to daily activities like lifting and stretching.
- Always consult your physical therapist before changing your routine.
If exercises and non-surgical treatments fail, your doctor may recommend surgery. This may help to improve your shoulder’s movement and function.
Video Resources:
Early-Stage Painful “Frozen Shoulder” Tips - https://www.youtube.com/watch?v=eoqNPyrcLlk
