Frozen shoulder
Frozen shoulder (adhesive capsulitis) is a figurative expression describing the stiffness that occurs in the shoulder joint. Exercise therapy is to optimize mobility within the pain free range. Here you can find more information about the exercises to improve the mobility of the shoulder.
Phase 1 of recovery
During this phase, the goal is reduce the pain and start with easy exercises within the pain free range.
1. Rolling a swiss ball
Start by sitting on a long bench with the yoga ball in front of you on the bench. Place your hands on the ball and roll it as far forward as possible without letting go; you may use your back during this movement.
2. Push a towell over a table
Place your hands on the towel, shoulder-width apart. Slide across the table with your arms extended. Your torso moves forward as well. Return to the starting position and repeat the movement.
3. Anteflexie met stok
Ga op de rug liggen, pak een stok met twee handen vast, breng de stok vervolgens zo ver mogelijk naar achteren toe, breng de stok vervolgens weer langzaam terug naar voren.
4. Passive external rotation with a stick
Hold the stick with both hands. Position your elbow at a 90-degree angle. Move the stick from left to right while maintaining the 90-degree angle at the elbow.
5. Anteflexie lopen muur
Ga voor de muur staan, zet je vingers tegen de muur, met je vingers loop je omhoog en daarna loop je weer terug.
6. Abduction mobilization moving upwards
Stand next to a wall, ensuring your fingers can still touch it. Slowly slide your fingers up the wall, staying within your pain limits. When you can go no further, slowly slide your fingers back down.
Phase 2 of recovery
During this phase the goal is to reduce pain and improve the mobility of the shoulder within the pain free range.
1. Pull over
Place a mat or towel on the floor and lie on your back. Raise your legs with your knees bent. Extend your arms forward, holding the small weight between your hands. Then, slowly move the weight backward and back to the front.
2. Anteflexie schouder
Ga recht op de stoel zitten, pak de stok vervolgens met beide handen vast op schouderbreedte. Houd de stok boven de benen en breng deze vervolgens met gestrekte armen tot boven je hoofd. Vervolgens breng je de stok met gestrekte armen terug naar de beginpositie.
Phase 3 of recovery
During this phase, the goal is to regain the full range of motion of the shoulder and the ability to hold these positions.
1. TERT anteflexion
Place your hand flat against a doorframe or wall. Slowly slide your hand upwards, ensuring you stay within your pain limits. When you can go no further, slide your hand back down to ear level.
2. TERT exorotation
Place the arm of the painful shoulder against the doorframe, ensuring the elbow is fully extended and touching the frame. Lean slightly forward to feel the stretch in the shoulder. Try to hold this position for 3 to 4 minutes.
Pilates ball
Hard. Compact. Qualitatively.
Dumbell
Hard. Compact. Qualitatively.
The meaning of a frozen shoulder?
Frozen shoulder (adhesive capsulitis) is a figurative expression describing the stiffness that occurs in the shoulder joint. In theory anyone can develop a frozen shoulder, but research shows it is more common in women than in men.
The causes of a frozen shoulder
The cause of developing a frozen shoulder is not fully understood. There seems to be a connection with hormonal changes. Diabetes, thyroid disease, inactivity (wearing a sling) or a trauma are risk factors for developing a frozen shoulder.
The symptoms of a frozen shoulder
A frozen shoulder typically goes through three different stages. In the first stage (freezing), the shoulder will get increasingly stiff and can be very painful. The pain is often sharp in nature and radiates from the shoulder to the upper arm. During the second stage (frozen) the pain tends to ease with most of the stiffness persisting. In the third and last stage (thawing), the shoulder will loosen up and return to normal.
The treatment of a frozen shoulder
There are four treatment options for a frozen shoulder:
Option 1; a cortisone injection can eliminate the inflammation and stiffness. This is only effective in the first phase (~3 months)
Option 2; mobilization under general anesthetic. This is a procedure performed by a specialist in a hospital aimed at achieving full range of motion under general anesthetic. This is an option in combination with option 1 when you are in phase 2
Option 3, exercise therapy to optimize mobility within the pain free range. Be careful not to irritate the shoulder when starting this at the end of phase 1 or in phase 2 as this is common.
Option 4; wait until it heals. A frozen shoulder is a self limiting disease that will resolve over time. It generally takes 18-24 months after onset to fully recover.
The phases of recovery
There are 3 stages, the freezing, the frozen and the thawing stage.
Phase 1 - the freezing stage is a period of increasing stiffening of the shoulder. This is often a very painful time with sharp pains in the front of the shoulder radiating to the upper arm. Lifting the arm, pulling up your pants, putting a jacket on or any sudden movement is a struggle and will cause pain.
Phase 2 - the frozen stage is the stage where pain will start to ease and stiffness or lack of mobility becomes the main complaint. This is a lot better than the first stage as the pain is greatly reduced. Small improvements in function can be made and this is comforting after a period of deterioration.
Phase 3 - the thawing stage is when the stiffness reduces and eventually disappears. You’ll notice movements get easier and will slowly return to your normal activities and sports.
There is a lot of variation in the duration of the frozen shoulder. It ranges from 6 weeks to 3 years. Research suggests each stage can take up to 1 year, although this is certainly not the case for everyone.
Recente update
Research has shown not all frozen shoulders have a stiffening of the joint capsule. This newly found type of frozen shoulder is likened to a back spasm causing a limitation in movement. Gentle movement of the back tends to ease this quickly, but literature suggests it might take longer with a shoulder. This is yet another reason to maintain strong shoulder muscles.
Synonyms
Frozen shoulder, adhesive capsulitis, stiff shoulder, shoulder pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.