Frozen Shoulder
Frozen shoulde causes pain and stiffness, making it difficult to move your shoulder even when someone helps you. Turning your arm outwards is often particularly difficult, and pain can be worse at night.
It can develop without an obvious cause or after an injury or a period of limited movement.
1. Freezing: 2–9 months
Pain increases and movement becomes more difficult. Gentle pendulum swings, assisted arm raises and gentle rotation exercises can help maintain movement. Avoid forcing stretches or pushing through pain. Exercise one and two
2. Frozen: 4–12 months
Pain may ease, but the shoulder remains very stiff. Continue gentle movement and add light strengthening, such as shoulder blade squeezes and static exercises—tightening muscles without moving the joint. Exercise three and four
3. Thawing: 5–26 months
Movement gradually returns. Slowly increase stretches and strengthening as comfortable, progressing from static exercises to resistance bands, then weights or machines. Exercise four and five
Throughout recovery: Keep an upright, relaxed posture and avoid rounding your shoulders forward. Progress gradually, as aggressive stretching or exercise can worsen symptoms. A physiotherapist can help choose exercises suited to your stage.
Exercises:
1. Pendulum
Lean onto a table with your good arm, letting your affected arm dangle forwards in front of you. Using gentle movements of the body, let this arm swing backwards, forwards, side to side, and in circles. The more you lean your body forwards, the more you will stretch your arm.
2. Passive external rotation
Hold the pole or stick with the unaffected arm while lightly grasping the end. Keep elbow fixed to side while lightly pushing affected hand out
3. Isometric ER
a. Sit or stand up straight next to a wall. Keep your affected arm by your side and bend your elbow to 90 degrees. Place the back of your wrist against the wall. Without moving your body, press your wrist into the wall as if turning your forearm outwards. Hold this position and then relax.
4. Scapular retraction
Start in a seated position and place your hands on your hips. Let your shoulders fall forward by rounding the upper back, then squeeze your shoulder blades together, drawing them back and down as your elbows come out and back. Keep your shoulders pressed down and away from the ears at all times.
5. Low row
Tie a resistance band around a solid object and hold the ends in each hand. Stand on both legs with your feet hips width apart, keeping a good upright posture. Bend your elbows and pull the band back, squeezing your shoulder blades together. Control the movement as you return your hands to the start position. Keep your core strong throughout this exercise.
6. RB ER
Stand upright with your good side nearest a secured resistance band tied at waist height. Hold the other end in the hand of your affected shoulder with your elbow at a 90 degree angle. Use your other hand to turn the forearm outwards to the maximum comfortable position. Release the other hand and only use your affected side to slowly return to the starting position. Do not allow your shoulder to shrug. Relax and repeat.
