4 Stretches To Help Release A Frozen Shoulder: Causes & Treatment

Recognizing And Releasing A Frozen Shoulder

Frozen shoulders are not uncommon. According to a recent study, 3-5% of the general population suffers from adhesive capsulitis, colloquially known as a frozen shoulder. Adhesive capsulitis occurs when the synovial membrane in the shoulder swells, thickens and contracts. The membrane increases in size, subsequently leaving less room for the upper arm and shoulder to move freely. Increased friction leads to pain and discomfort for the patient, who becomes less mobile as the inflammatory process continues. Research suggests that patients with preexisting inflammatory conditions such as diabetes or thyroid disorders are more likely to develop adhesive capsulitis.

Recovering mobility

To restore range of motion, doctors recommend a mixture of medication and physical therapy. Corticosteroid injections may be beneficial in the early stages of diagnosis, easing pain and increasing shoulder mobility. However, the foundation of each treatment plan is physical therapy, focusing on stretching and strengthening the joint capsule. Before stretching, patients must warm up the muscles with a hot bath, shower or moist heating pad. Once the muscles are properly activated, stretching to the point of tension but not pain.

The pendulum

Begin each stretching session with the pendulum, allowing the arm to hang passively while relaxing the shoulder muscles. Move the upper body in a swaying motion, and the arm will move along with the upper body’s movement, creating a gentle stretch. When performed correctly, the patient experiences a slight tension in the shoulder. The exercise can be performed 2-3 times a week for up to 4 minutes at a time. As the patient builds strength, perform the exercise with a small weight on the affected side.

The towel

Take a long bath towel in hand, draping the opposite end over the shoulder and down the back. Use the nonimpacted arm to pull the frozen shoulder upward to create a gentle stretch in the side or front shoulder. Hold the position for 2-3 seconds at a time, repeating up to 10 times per week. Using the healthy arm, lift the impacted arm to a surface about waist-high.While standing, bend the knees to open up the armpit, gently stretching the frozen shoulder before straightening. With each bend, sink deeper into the stretch.

The armpit

As the patient gains motion back into the shoulder, doctors recommend adding strengthening exercises to capitalize on the increased flexibility of the joint capsule. Shoulder isometric exercises can be performed to encourage the use of the rotator cuff and overall muscle growth. Press into a wall in specific directions for five seconds, release and repeat 10-15 times.

Maintaining mobility

While many people experience adhesive capsulitis, physical therapy allows many to recover mobility and overall range of motion. Stretches such as the pendulum or the towel allow patients to stretch the joint capsule before building back strength. A robust treatment plan for adhesive capsulitis must include a comprehensive physical therapy roadmap, using gradual motion to return overall mobility.