Frozen Shoulder

Frozen Shoulder 

Symptoms

Pain, aching, tightness, and stiffness in the shoulder and scapular region, difficulty raising an arm especially in hair combing movements or reaching behind.

Causes

1. Inflammation from injured tendons and muscles in the shoulder area.
2. Accidents such as bone fractures or dislocated shoulder.
3. Cervical nerves compression or from excessive calcium buildup.
4. Lack of movements in elderly patients
5. Other causes such as rheumatoid arthritis.

Recommended actions

1. Rest the affected arm.
2. Apply an ice pack to the pain area for 15-20 minutes, 2-3 times a day, during the first 2 days after an injury.
3. Avoid massaging the injured area as it can increase the inflammation.
4. Avoid sleeping on the injured arm.
5. Gradually increase arm movement and incorporate stretching after the pain subsides.
6. If the symptoms do not improve, seek medical attention and physical therapy for further examination and treatment.

Shoulder Exercise

Before exercising the shoulder, it is recommended to apply heat for about 15-20 minutes. The exercise should begin with gentle movements and gradually increase the intensity.

 

Stretching exercises for frozen shoulder

1. Pendulum Stretch

Stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle clockwise and counter-clockwise. Complete 10 sets 2-3 times a day.

2. Finger Walk

Stand facing a wall with straight back and your arm extended forward. Slowly walk your fingers up the wall, gradually increasing the height until you feel tension in your shoulder and hold it, counting 1-10. Repeat this 10 times, 2-3 times a day. Then switch to the opposite side, facing the wall with the affected arm and slowly walk your arm along the wall.

3. Towel Stretch

Stand up straight. Grasp a towel with two hands behind your back, the good arm in front and the affected arm in the back. Use your good arm to pull the affected arm up and down with the towel, creating light tension in your shoulder. Hold for 10 seconds and do 10 repetitions 2-3 times per day.

4. Assisted Stretching

1. Assisted Overhead Stretch
2. Assisted Flexion
3. Assisted Abduction and Adduction
4. Assisted Medial Rotation - lift a stick up and down alternating between each side. This will make you feel a light tension in the shoulder area. Do 10 reps per side, 2-3 sets per day.

5. Pulley Stretch

Hang a rope through a hoop or metal bar above the head, hold onto the ends of the rope with both hands. Use the good arm to pull the rope up and down slowly until you feel a light stretch in the shoulder area. Do 10 repetitions per set 2-3 sets per day.

6. Armpit Stretch

Setup a bar at the height of stretched out arms while standing. Grasp the bar and relax your shoulders. Gently bend your knees until you feel a light tension in your shoulders. Do this 10 repetitions per set 2-3 times each day.