Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness, pain, and limited movement in the shoulder joint. It often develops gradually and can make everyday tasks, such as reaching or lifting, feel nearly impossible. Fortunately, simple home exercises recommended by chiropractors can help ease symptoms, improve mobility, and support recovery.
What is Frozen Shoulder?
Frozen shoulder progresses through three stages. In the first stage, called the freezing phase, pain gradually increases, and shoulder movement becomes restricted.
The second stage, known as the frozen phase, sees pain decrease but stiffness persist. Finally, during the thawing stage, shoulder mobility slowly returns.
While the cause of frozen shoulder is not always clear, it is often linked to prolonged immobility due to injury, surgery, or conditions like diabetes. Chiropractors frequently advise gentle exercises to manage pain and improve flexibility.
Preparing for Home Exercises
Warming up your shoulder before exercising is important. Applying a heating pad or warm towel for 10 to 15 minutes can help relax the joint and prepare it for movement.
Effective Exercises for Frozen Shoulder
One of the simplest exercises you can start with is the pendulum swing. This involves leaning forward slightly and letting your affected arm hang loosely. You can then gently swing the arm in small circular motions. Over time, as your shoulder becomes less stiff, you can make the circles larger.
Another effective exercise is the towel stretch. Holding a towel behind your back with both hands, you can use your good arm to pull the towel upward, stretching the affected shoulder. This improves flexibility and helps increase your range of motion.
Similarly, the finger walk exercise is a helpful technique to work on mobility. Facing a wall, you can place your fingers on the surface and slowly “walk” them upward. Be sure to move only your fingers, keeping your shoulder muscles relaxed as much as possible.
Stretching and Strengthening Techniques
Stretching is an essential part of managing frozen shoulder, and a cross-body stretch is a good way to target stiffness in the back of your shoulder. By gently pulling your affected arm across your chest with your good arm, you can stretch the muscles and reduce tightness.
Chiropractors also often recommend isometric exercises to strengthen shoulder muscles without putting too much strain on the joint. For example, pressing your affected arm gently against a stable surface, such as a wall or your other hand, can engage your muscles while avoiding excessive movement.
Tips for Success
Consistency is key when performing these exercises. Practicing them regularly can lead to gradual improvements in your shoulder’s flexibility and strength. It’s also important to listen to your body and avoid overdoing it. If you experience sharp pain or worsening symptoms, it’s best to stop and consult a healthcare professional.
When to Seek Professional Help
Incorporating these exercises into your routine can help you regain movement and reduce discomfort, but they’re most effective when paired with professional care. Chiropractors can provide additional treatments like adjustments or targeted therapies to support your recovery. They can also customize an exercise plan that’s tailored to your specific needs.
Patience Pays Off
Patience is crucial when dealing with frozen shoulder, as recovery can take several months. Staying committed to your exercises and seeking help when needed will make a big difference. With time and effort, you can regain control of your shoulder and return to your usual activities with greater ease.
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