Ever felt like your shoulders are stiff after working on your computer all day?
Yes?
Then you’ve brushed paths with symptoms of FROZEN SHOULDER!!
what is frozen shoulder?
Frozen shoulder, also known as adhesive capsulitis, is a condition charecterised by stiffness and pain in your shoulder joint.
what are the symptoms of frozen shoulder?
Signs and symptoms of frozen shoulder typically begin gradually, and worsen over time.
freezing stage:
Any type of shoulder movement starts causing pain. Also, your shoulder’s range of motion starts to become limited.
frozen stage:
The pain may start to subside at this stage. However, your shoulder becomes stiffer than usual, and it gets very problematic to use it.
thawing stage:
If treated correctly, the range of motion of your shoulder begins to improve.
For some people, the pain worsens at night. It may even disrupt your sleep.
Sounds relatable?
Keep reading to find out what exercises help relieve it.
what causes frozen shoulder?
The bones, ligaments, and tendons that make up your shoulder joint are all encapsulated together with help of connective tissues. Frozen shoulder occurs when this encapsulation thickens and tightens around the shoulder joint, restricting any and sometimes all movement.
Doctors aren’t 100% sure what causes it. But, it is more likely to develop in people with diabetes. Those who work long hours sitting in poor posture also tend to get affected. People who recently had to immobilize their shoulder for a long period, such as after surgery or due to an arm fracture are also likely to be affected.
who is at risk of developing a frozen shoulder?
Certain factors are seen to increase the risk of developing a Frozen shoulder.
Age & sex-
People 40 & older, particularly women, are more likely to have frozen shoulders.
Systematic diseases-
People who have certain diseases are more likely to develop frozen shoulders. Diseases that might increase risk include:
- Diabetes
- Hyperthyroidism & Hypothyroidism
- Cardiovascular diseases
- Tuberculosis
- Parkinson’s disease
A timely diagnosis is a must so that your condition doesn’t get worse.
During the physical examination, your doctor will ask you to move in certain ways to check for pain and evaluate your range of motion.
How to treat frozen shoulders at home?
These exercises will help relieve some pain if done consistently:
Stretching exercises for frozen shoulder
Always remember to warm up your shoulder before performing any exercises. The best way is to take a warm shower or bath for 15 minutes. You can also use a moist heating pad or a damp towel heated in the microwave if there’s no other option.
While performing the mentioned exercises, keep in mind to stretch to the point of tension but not pain.
Pendulum stretch
This is the first exercise.
Relax your shoulders. Stand and lean over slightly. Allow your affected arm to hang down. Swing the arm and make small circles, of about a foot in diameter. Perform 10 revolutions in each direction, once a day.
As your symptoms gradually improve, increase the diameter of your swing, but never ever force it. When you’re ready for more, increase the stretch by holding a light weight in the swinging arm.
Cloth stretch
Grasp a three-foot-long cloth with both hands behind your back. Hold it in a horizontal position. Use your good arm to pull the affected arm upward and stretch it. You can also perform an advanced version of this exercise with the cloth draped over your good shoulder. Grasp the bottom of the cloth with the affected arm and pull it toward the lower back with the unaffected arm. Repeat this at least 10 to 20 times a day.
Finger walking
Face a wall keeping a distance of about three-quarters of an arm. Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall, like a spider, until you’ve raised your arm to shoulder level. Stretch as far you can comfortably. Your fingers should be doing the work, not your shoulder muscles. Slowly lower the arm. Repeat this exercise 10 to 20 times a day.
Cross-body
You can sit or stand for this exercise. Use your good arm to lift your affected arm at the elbow. Then, bring it up and across your body. Exert gentle pressure to stretch the shoulder. Hold the stretch for 20 seconds. Repeat this 10 to 20 times every day without fail!
Armpit stretch
Use your good arm to lift the affected arm onto a shelf about the height of your chest. Then, gently bend your knees and up the armpit. Deepen your knee bend slightly. Further stretching the armpit, and then straighten. With each knee bend, stretch a little further, but never force it. Do this 10 to 20 times every day.
In conclusion
Treatment for frozen shoulder involves a range of motion exercises, and sometimes, corticosteroids and numbing medications may be prescribed to be injected into the joint capsule.
Frozen shoulders are a very common occurrence nowadays. And it is completely treatable with the right care. A frozen shoulder usually resolves within 1 to 3years.