Frozen shoulder, also known as adhesive capsulitis, is a condition that causes pain, stiffness, and limited range of motion in the shoulder. It can be a very frustrating condition, but there are a number of things you can do to relieve the pain and improve your range of motion.
1. Heat and Cold Therapy
Heat and cold therapy can help to reduce pain and inflammation in the shoulder. To apply heat, you can use a heating pad, hot water bottle, or take a warm bath. To apply cold, you can use an ice pack or cold compress.
2. Stretching Exercises
Stretching exercises can help to improve range of motion in the shoulder. There are a number of different stretching exercises that you can do, but some of the most common include:
- Cross-body stretch: Reach across your body with one arm and grab your opposite elbow. Gently pull your elbow across your body.
- Shoulder rolls: Roll your shoulders forward in a circular motion for 10-15 repetitions. Then, roll your shoulders backward in a circular motion for 10-15 repetitions.
- Pendulum stretch: Stand with your feet shoulder-width apart. Bend over at the waist and let your arms hang down. Swing your arms back and forth like a pendulum for 10-15 repetitions.
3. Strengthening Exercises
Strengthening exercises can help to improve the strength and stability of the shoulder. Some of the most common strengthening exercises include:
- Shoulder flexion: Sit in a chair with your feet flat on the floor. Hold a weight in each hand and bend your elbows so that your forearms are parallel to the floor. Slowly raise your arms overhead until they are straight. Then, slowly lower your arms back down to the starting position.
- Shoulder extension: Sit in a chair with your feet flat on the floor. Hold a weight in each hand and bend your elbows so that your forearms are parallel to the floor. Slowly extend your arms behind you until they are straight. Then, slowly lower your arms back down to the starting position.
- Shoulder abduction: Sit in a chair with your feet flat on the floor. Hold a weight in each hand and let your arms hang down at your sides. Slowly raise your arms out to the sides until they are parallel to the floor. Then, slowly lower your arms back down to the starting position.
4. Massage
Massage can help to relieve pain and stiffness in the shoulder. You can massage your shoulder yourself or ask a friend or family member to do it for you.
5. Medication
Medication can help to relieve pain and inflammation in the shoulder. There are a number of different medications that can be used for frozen shoulder, but some of the most common include:
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Corticosteroids
- Muscle relaxants
Case Detail
A 55-year-old woman with a 6-month history of left shoulder pain and stiffness was diagnosed with frozen shoulder. She had tried conservative treatment, including physical therapy, injections, and oral medications, but her symptoms had not improved. She underwent arthroscopic capsular release surgery, and her symptoms resolved completely within 1 month.
Reviews
- “I have been suffering from frozen shoulder for over a year, and I have tried everything to relieve the pain and stiffness. Nothing has worked until I tried these exercises. I can now move my shoulder much more easily, and the pain is much less severe.”
- “I was diagnosed with frozen shoulder a few months ago, and I was really worried about how it would affect my life. I started doing these exercises every day, and I have seen a significant improvement in my range of motion and pain level.”
- “I am a physical therapist, and I recommend these exercises to all of my patients with frozen shoulder. They are simple to do, and they can really make a difference in the healing process.”
- “I am so grateful for these exercises. I have been able to regain full range of motion in my shoulder, and I am now pain-free.”
Conclusion
Frozen shoulder can be a very frustrating condition, but there are a number of things you can do to relieve the pain and improve your range of motion. If you are experiencing symptoms of frozen shoulder, talk to your doctor to discuss the best treatment options for you.
